3 Ways To Lose Weight With ZERO Exercise

I get this question and concern frequently. Sometimes I’m working with someone who is limited due to physical ailments or an injury. Sometimes I’m speaking to someone who simply hates the notion of having to exercise routinely. In reality, so many of us are just maxed out and the thought of having to add something else on our plate is simply overwhelming, especially when it involves waking up an hour earlier to get to the gym.

My intention today is to set you free from some common misinformation about exercise and reaching your weight loss goal. I feel like exercise has been vilified by the marketing of its transformative benefits. I honestly wish it was marketed for its benefits for joints, mental health, diabetes and heart health. When we look at the picture of a bikini model or a perfectly sculpted body, what do we think about? Their perfect discipline in the gym, right?! And then our brain automatically tells us that we could never achieve that. End of story. Let me go back to sitting on the couch watching Netflix and snacking on my low fat ice cream. This is what you need to know:

1. Exercise is NOT punishment for eating poorly

This thought pattern will turn you against yourself. Exercise should be a reward and a challenge. It should be fun and a way to release or decompress.

2. Exercise is NOT required to lose weight

I’ve helped thousands of patients lose weight without giving them exercise requirements. There are many strategies like Intermittent Fasting and getting your body into ketosis that can actually have equivalent metabolic benefits to exercise. That being said what if we just set an intention to engage in movement daily to support our overall wellbeing. Stretch in the morning. Walk around the office. Do some yard work or play with your kids. Walk around the block. Plan a nature adventure on the weekend!

3. Exercise can be keeping you from your weight loss goals

If you are under high stress, experienced recent trauma or grief, have adrenal, thyroid or hormone fatigue it is likely your body has nothing more to give and exercise could be adding stress your body can’t handle. Sometimes we need to pause, breathe and take time for rest. For some of my patients getting an extra 1-2 hours of sleep can have more impact on their weight loss than 1 hour of exercise.

Please hear me on this, exercise is still an important part of a healthy lifestyle but maybe we need to reframe what that looks like and its purpose. Maybe we should call it “mindful movement” or motivating movement”? I believe we need to nurture our weight loss journey and not beat it into submission. Enjoy the process and celebrate every step you take towards a healthier you!