Dear Reader,

Can a person lose weight without exercising?

To better understand how to lose weight, consider this: weight stays stable when we eat just enough food to give our bodies the energy (calories) that they need for daily activity — calories in must equal calories out for weight maintenance. We gain weight if we consume more calories than our bodies need and use. If we eat fewer calories than we need and use, our bodies will take the energy from our storage, body fat, and we'll lose weight.

One pound of fat is equal to approximately 3500 calories. So, if you want to lose one pound per week, you have to use about 500 calories per day from your fat stores. In order to create that deficit, you must either expend more energy and/or take in fewer calories. A one-pound per week weight loss might not sound like a lot, but in about a year, it would add up to more than the 50 pounds you reported gaining. Losing weight at this rate is recommended because it is reflective of moderate sustainable changes in your eating plan and physical activity level.

Adding or increasing physical activity can help you achieve your weight loss goals, because when we put the body to work, we expend calories, and when we use up calories, we get rid of body fat. It is important that anyone planning to start a new fitness program make sure to get the okay from his or her medical provider. People who have arthritis, heart conditions, or disabilities such as yours may then be referred to a physical therapist (PT). A PT will evaluate thoroughly your physical abilities and limitations, test your muscle strength and flexibility, and identify the degree and kind of sensation before creating your customized exercise plan.

Therapists who work with people who have had spinal injuries teach exercises for prevention of stiffness in joints, for maintenance of muscle, and for minimizing/managing the pain that you mention experiencing. They will suggest ways that you can exercise with a family member or friend, or they may suggest meeting again for follow-up exercise sessions. Depending upon your abilities, the PT may suggest the use of adapted equipment, such as a hand bike. You can find out more about physical therapists and their contact information by calling the American Physical Therapy Association at 1.800.999.APTA (-2782). (Check with your primary care provider and with your insurance company, as well.)

Exercise can be especially helpful if you find it difficult to decrease your calorie intake from food enough to achieve your desired calorie deficit. Someone who weighs 130 pounds can expend 100 calories by doing water aerobics for 30 minutes, using a hand bike or traditional exercise bike for 20 minutes, or lifting weights for 60 minutes. So, if 100 calories were used by exercise, food intake would need to be decreased by only 400 calories to achieve the same goal of a 500-calorie daily deficit. See the Related Q&A listed below for additional exercise suggestions.

As you might have noticed from other Go Ask Alice! responses, your calorie needs can be determined in a number of different ways. One option is the Calorie Control Council's Weight Maintenance Calculator. After you enter some basic information, the calculator will show your weight maintenance calorie needs. Subtract 500 calories and the result will be the number of calories you could consume daily for your one pound per week weight loss goal.

Now that you've got a calorie goal to aim for, take a look at Food Pyramid — How much is a serving? in Alice's Fitness and Nutrition archive to see the guidelines for a healthy eating plan. There you will find food groups, each with a range of servings recommended. For example, recommendations are to get 6 - 11 servings of whole grains a day. If you've determined your calorie needs to be 1400 - 1600, you need to aim for the lower number of servings; if your calorie needs fall between 1600 and 2000, you need to aim for the mid-range value, and if your calorie needs are higher, go for the upper number of servings.

You can monitor your calorie intake by entering all of the food and beverages you consume into the Calorie Council's Calorie Calculator listed above, or the Nutrient Analysis Tool.

If you would like to work on your personalized eating plan with a dietitian or nutritionist one-on-one, ask for a referral from your health care provider. If you are a student at college or a university, a dietitian or nutritionist may be available at your student health center or by referral. Columbia students can make an appointment with one at Primary Care Medical Services by calling x4-2284. Another option for locating a nutritionist in your area is the American Dietetic Association web site, which can list Registered Dietitians by zip code, city, or state.

There are things that you can do and steps that you can take that can improve your health and encourage your self-esteem. Glad you are on that road.

Alice

Related Q&As

Food Pyramid — How much is a serving?

Reduced fat and calorie diets: How low is too low?

Importance of eating breakfast

Calories: Does it matter where they come from?

Exercise for the physically challenged

Exercising while injured