Here's a detailed answer to the million dollar question that we often hear...
Johns et al (2014). aimed to examine the effectiveness of combined behavioral weight management programs (BWMPs) targeting weight loss in comparison to single element programs.
In total, there were 1,022 participants who met the criteria.
Six studies met the inclusion criteria for combined BWMP vs diet-only.
Results showed no significant difference in weight loss from baseline or at 3 to 6 months between the BWMPs and diet-only. However, at 12 months, a significantly greater weight-loss was detected in the combined BWMPs.
Five studies met the inclusion criteria for combined BWMP vs physical activity-only. Results showed significantly greater weight loss in the combined BWMPs at 3 to 6 months and 12 to 18 months.
Weight loss is similar in the short-term for diet-only and combined BWMPs but in the longer-term weight loss is increased when diet and physical activity are combined.
Programs based on physical activity alone are less effective than combined BWMPs in both the short and long term.
So yes you can lose weight without training but it’s not the most efficient approach for long term success of your weight loss goals.
The use of physical activity alone is even less effective, as the old saying goes “You can’t out train a bad diet.”
Stick with the winning combo of training & nutrition to maximize your results.
Learn a basic understanding on the laws of energy balance (Calories in/Calories out ), build positive habits that help towards your goals and you’re on your way.