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  • Q&A with Australian Health Practitioners

    How can i lose weight without exercise?

    My doctor has told me I need to lose weight as my BMI is 32. I hate exercising. What are my options?
  • Find a professional to answer your question

  • 3


    Leah Marshall is a multi-book Author, Compassionate Transformational Coach, podcaster & founder of RecliamME! Programs. Her mission is to help adults navigate their Crossroad moments. … View Profile

    Weight reduction is a process. It is important to look at the foods you eat:  the type of foods, the amount of food and importantly the amount of nutrients vs the amount of energy the foods give you.

    How much energy are you eating compared to how much are you burning off by moving, which is also exercise.

    So, to answer your question, it is important to include nutrient rich foods such as 2 fruit, at least 5 vegetables (1/2 cup each); Eat as much as feasible raw fruit and vegies.

    Include super foods such as dark colored fruit and vegie - berries, beets, kale, spinach, broccoli etc., natural fermented foods - yoghurt, kifir as these help with gut function; high fibre, and of course fibre and lots of water.

    Avoid processed foods, inparticular soft drinks, diet or not; fried or very fatty foods. 

    Serving sizes are important too, as is getting the correct amount of energy via foods for your body type and size.

    Supporting your body through food is essential to health, and weight reduction is made that much easier.

    Now to the second part.  Exercise doesn't have to be pounding the concrete or the gym.  Extra movement - walking, taking stairs, playing ball with friends, kids, dog; exploring the local bushwalks etc.  these activities do two things - gets you out of the house/office and feeds the mind while making the body heal.  You don't need to over do it.

    Hope this helps and good luck with chaning your eating to support you.

  • Claire Kerslake

    Credentialled Diabetes Educator (CDE), Diabetes Educator

    Claire Kerslake is a Credentialed Diabetes Educator, Registered Nurse and Health Coach based in Deniliquin in country New South Wales. Claire is the founder of … View Profile

    Often we think that to lose weight, what we eat and how much we exercise are about 50:50 iin terms of their effect towards weight loss.  In fact, what you eat is probably worth about 80% towards weight loss.  

    As Leah has said above, think about what you can add in to your diet as opposed to what you might be giving up.  Think about food as nourishment for your body.  It is also good to have the mindset to start with some small changes that you can make and build up from there.

    Regarding exercise, I know where you are coming from as I used to hate exercise as well.  Put some thought into how you can make it more enjoyable - can you go for a walk with a friend, can you listen to music? 

    It is also more effective to start small at just 5 minutes per day for at least the first week and slowly build up from there so that you are cementing those habits in.  

    A big shift happened for me & exercise when I thought to myself that I could continue to think it was difficult or I could change my thoughts to ‘It is just something that I do’ a bit like cleaning my teeth!

    All the very best with the changes you are making

  • 1


    Vangel Rizos

    HealthShare Member

    Option 1,  try and find some easy weight loss exercise to do,  without gym equipment,  being reliant on gym equipment will limit where you can exercise, you should be able to exercise anywhere, and in your house. equipment can put undue strain on your joints,  seeing you dont exercise.   Try to start with 2 or 3 short 5 - 10 minutes sessions a day of full body exercise,  and try and make it fun,   how about dancing,  find some of your favorite film clips on youtube and dance for 2 or 3 songs.  Find  The Twist by Chubby checker,  on youtube,  and try it,  see how you feel ( by the end of the song  you should be breathing deeply and your heart rate should have gone up )  after doing the twist for the whole song,  make a list of other songs you like, there all on youtube FREE, mark them as favorites  and dance  2 or 3 times a day,  FREE.  With your resistance to exercise, dont go to gyms they will push you to hard, and wont realy care, if you lost weight or not, and might make you feel embarrased and then you might get put off all together.  
    Then eat more salads,  veggies ( 2 fruit and 5 + veggies a day,  for my this system tomato is a veggie and dont have potato )  and only drink water, 6 - 8 glasses a day, ( no coffee with milk and no alchol, no zero drinks, no sports drinks,  just water,  no junk food, no juicing veggies or fruit  )   and have less or the normal food you eat,  and drink,  keep eating less of these normal foods and exercise for longer periods till you start losing weight.    then after you lost the weight keep doing all this for another 5 - 10 weeks to maintain it.  

    this will help you lose weight, keep it off, for ever,    and live longer. 

    Option 2  -  not living longer. 

    I only consult obese and overweight.  

  • Bruni (Brunhilde) Brewin

    Counsellor, Hypnotherapist

    Bruni Brewin is President Emeritus of The Australian Hypnotherapists’ Association (AHA), the oldest and largest National Registration Body for hypnotherapists in Australia founded in 1949, … View Profile

    All of the above makes sense.  In my case as an analytical hypnotherapist, for me what needs to happen is to find out the ‘why’ you are overweight.  Let's look at some causes here - Remember that your conscious mind is only approximately 10% and your subconscious is 90%.
    The function of the conscious mind is to use Analytical thinking, Rational tthinking and Willpower, whereas the subconscious contains all your feelings, emotions, belief systems and ethics.  It (the subconscious) uses strategies, habits, responds to impulses and houses your physical and psychological well being.
    What are the Halt signs?   Is weight protecting you in some way.? Is it an answer to nurturing yourself?  Is it boredom?  Do you eat at inappropriate other times - say after dinner while watching television you ‘graze’ with chips, biscuits or sweets?  Is it those few glasses of wine to reward yourself after a hard days work?  Is it because you are sad… lonley. Is it that you eat the same as you did when you were younger and more active and your body does not need  the same amount of food. Then there are the other medical  reasons, have you checked these out?  Thyroid problems, slow metabolism or other medication reaction reasons?

    A study by researchers from the Norwegian University of Science and Technology in Trondheim, Norway, and other institutions attempted to delineate the minimum amount of exercise required to develop appreciable endurance and health gains. One group in the research,  completed only one four-minute strenuous run.  three times a week.   Metabolic and cardiovascular health, better blood sugar control and blood pressure profiles were helped by just the four-minute strenuous exercise.  However, this is not a weight-loss program, but a suggestion for how people can make a kick-start for better fitness,” or maintain fitness already gained, when other obligations press on your time.  You can read the whole story here: Ed

    Working with a hypnotherapist, you can work with other health professionals to motivate the deeper mind to feel full up earlier, want to do more exercise, eat and drink less fattening foods, release feelings and emotions that keep them stuck. 

    However,  it has to match with what makes sense to the client, and the client WANTS to do - put them on a diet of food or regime they don't like and the 10% conscious mind has to use willpower to continue the diet, and if you realise that the subconscious mind is 90% and doesn't like what is being done - you have set up a fight between the two - who do you think will win? 

    Did you know that you can exercise while you sleep?

    Or think yourself slim?  read this article - Hypnosis makes being slim just a simple case of mind over platter…

    But some good old common sense - getting you to imagine you are choosing food from a smorgasboard, eating it, going forward half an hour - and your subconscious mind can work out if it was too much and adjust it until it all works out.

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