Looking to drop those extra kilos but feeling dragged down by the thought of going to the gym? The good news is you absolutely can lose weight without gymming, or for that matter, doing any form of exercise at all!

Sounds too good to be true? Well, hear me out! There is some solid science behind this. Turns out, whether you want to lose or gain weight, what you need to focus on is just one, simple thing:  Energy Balance. What does that mean? Read on to find out.

The Simple Science of Calorie Counting

The total amount of energy you spend in a day is calculated as your Total Daily Energy Expenditure (TDEE). It is the sum of the number of calories your body burns daily. Your TDEE takes into account your Basic Metabolic Rate (BMR) and the output of activities like walking, talking, sleeping, fidgeting, working out, etc.

So if you want to lose weight, you need to be in calorie deficit – that is, you need to make sure that your daily calorie intake is less than your TDEE. To achieve this, you can do one of two things: either consume fewer calories than you burn in a day or burn more calories than you consume in a day. So if you want to lose weight without exercising, you need to manage your food intake very closely.

Now, if you’re looking to gain weight, you need to be in calorie surplus. So either consume more calories than what your body burns in a day, or burn fewer calories than what you consume in a day.                                          

What if I Want to Bulk Up/Tone Down?

Here’s the catch! If you’re aiming for a body like Thor or Wonder Woman, or your favourite Instagram model, then buckle up because there aren’t any shortcuts to a six-pack! Of course, you’ll need to eat right. But you’ll also have to figure out the right macro split to help you achieve your goal AND get into a disciplined workout regime.

What you will get from going to the gym and of course, following a routine suited to your body type and fitness needs, is a well-defined physique. And, needless to say, you’ll also gain a lot of strength and stamina. So if your friends want to take off on a trek on your next weekend trip, you don’t have to cop out with lame excuses!  

But at the end of the day, if your priority is to just see a change on the weighing scales, then start measuring your calories! Write to me at mitensaysfitness@gmail.com if you need help getting started.

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