Hi,
I have rheumatoid arthritis, which greatly limits the amount of activity and exercise that I’m able to do. I do a little (some 30min walks occasional yoga), but my lifestyle definitely sedentary. I am losing weight, but not as fast as some others are. What I have noticed is that my weight loss doesn’t happen at a steady rate. Some months I lose a lot some months I lose nothing, even though my calorie intake was the same in both months.

I am a regular contributor to the Southern Hemisphere forum and there are a couple of people on that site who are unable to exercise due to health issues – they both lost their excess weight on 5:2 and have maintained it for some time. I’ve found this very reassuring, that if I persevere the weight will come off even if it happens slowly.

I have been on this program for 10 1/2 weeks and have lost 8kg (mostly lost in the first month). I’ve done 4:3 some weeks and 5:2 others. I have carefully calculated my TDEE and try to stay under it on non-fast days. This was important as my TDEE is only 1400 calories (well under the 2000 that is given as the website example). My lower TDEE is due to my age, gender, short height and low activity level.

I have no excuses for avoiding exercise and I’ve lost about 7 kg or 1.5 pounds per week on the 5:2. I count calories carefully on the 2 FD and rarely pay any attention to them at all on NFD, except for trying to eat mindfully. I’ve been doing this for 8 weeks and have lost 5.4 kg or 12 pounds to date. Most days I am sedentary.

That said, I really do need to log in some exercise, if only just walking 10,000 steps per day recorded to my Garmin Vivofit. We should start a walking thread to keep track.

Reducing calories is the controlling factor to losing weight. You do not have to exercise to lose. However, exercise is very important to limit losing muscle along with fat among other benefits.

Muscle mass is a key indicator for longevity. If there is any way you can do weight bearing exercise it will be hugely beneficial.

There’s an interesting article on why various studies have shown that whether physical activity increases or decreases, there is virtually no relationship to the prevalence of obesity. Though adults are generally exercising more, there is no measurable reduction in obesity from the increased exercise.

https://idmprogram.com/myth-exercise-exercise-part-1/
https://idmprogram.com/exercise-effective-weight-loss-exercise-part-ii/

Exercise is definitely great for overall health but it is possible to lose weight without exercising.

Here’s another interesting article about why we don’t burn muscle as fuel when fasting:

https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/

Diet is by far the most important factor when it comes to losing weight. While it is possible to lose lean body mass with prolonged calorie restriction, it isn’t something that happens quickly over a few weeks. That is more of a long term adaption. If you are following 4:3 there is little risk of it because there are other factors that happen while one is fasting, such as changes is hormonal balance that tends to protect lean body mass.

Exercise builds lean body mass, but exercise isn’t limited to lifting weights or running. Basically any moving can make a difference. Housework and childcare can count, just be active when you can. Exercise can even increase one’s weight as lean body mass is much more dense than fat.

Diet – major factor in losing weight and important for overall health.
Exercise – major factor in health and helps with burning fat.

There are many people that have great exercise programs and rotten diets. That doesn’t work well either.

For diet, some easy things that can help:
1) Cut out refined sugars. This will mean avoiding most processed foods.
2) Make sure you go a full 12 to 14 hours every night without eating.
3) Focus more on nutrition rather than just calories.