"The most important thing you can do to lose weight"

Orphia
Orphia Posts: 7,097 Member
In addition to our own @SideSteel 's helpful thread on logging accurately ( http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think/p1 ) comes James Fell with another educational and helpful article.

http://www.bodyforwife.com/the-most-important-thing-you-can-do-to-lose-weight/

QUOTE:

There are as many ways to lose weight as there are calories on the McDonalds menu. The reality is that anything that creates a caloric deficit is going to lead to weight loss. Any diet and/or fitness regimen that has you burning more calories than you consume = you, weighing less.

[...]

But maybe it’s just all your metabolism’s fault.

Here’s a video you may wish to watch, starting at the 18:15 mark.

http://www.documentarytube.com/videos/10-things-you-need-to-know-about-losing-weight

It tells the tale of actor Debbie Chazen who reports that: “I’ve been big all my life.” She says she eats a healthy diet and stays active, and explains her weight by saying, “I believe I must be one of those people who has a slow metabolism.” She says she is “eating well, doing lots of exercise,” so it must be her metabolism, right?

And so in the video they have an expert test her metabolic rate. The results? A perfectly normal metabolic rate for someone of her size. “Almost spot on” was the term used. So why is Debbie obese? Why can’t she lose weight? (Note: there are medical conditions that can affect weight gain such as hypothyroidism and Cushing’s syndrome. Medication can also be a culprit.)

The researchers got her to keep a food diary to gain understanding. They wanted to find out if she was “eating more than the 2,000 calories per day recommended for the average woman of her age and height.” But beyond the food diary, the researchers decided to spy on Debbie as well using a scientific method called “doubly-labeled water” to get an accurate measurement of not only how many calories she consumes, but how much she burns.

The first four days of the reporting of food intake was a video diary. Here are the results:
  • Debbie’s reporting: “about 1,100 calories” a day.
  • Reality as per the doubly-labeled water: 3,000 calories a day.

She was off by almost a factor of three.

The next five days were done via a written diary, which the documentary asserts allows people to be more thorough, but still she underreported her caloric intake by 43%. The video then asserts that this is common, as on average people underreport their food intake by as much as 50%.

[...]

As someone who is very opposed to fat shaming of any kind, please don’t take this as such. I understand that this can be construed as me saying, “Stop sucking at math, fatty,” but that’s not what I’m trying to communicate. The majority of the planet is bad at tracking caloric intake and burn. REALLY bad at it, so don’t feel as though it’s a personal failing if you’re part of this majority.

Accurate tracking is a tough skill to learn, especially in an environment where we’re constantly surrounded by hyper-yummy junk food, machines doing most of our work for us, and fancy, interesting things on electronic screens that lead us to sit for hours on end.

So, after reading all this, what is this “most important thing” you can do to lose weight and keep it off? The answer is not an easy one to accept or to implement, and before telling you I must remind you that there are myriad methods in which to create a sustained caloric deficit. There are lots of diets and lots of ways to engage in more physical activity to burn more calories. But through all of this, to lose weight, you must do this one thing:

You must be honest with yourself.

Brutally honest.

[...]

==========================

The link to the article again:

http://www.bodyforwife.com/the-most-important-thing-you-can-do-to-lose-weight/

The video (start at 18:15):

http://www.documentarytube.com/videos/10-things-you-need-to-know-about-losing-weight


How cool is "doubly labelled water"? :)
https://en.wikipedia.org/wiki/Doubly_labeled_water
Someone could make a killing selling kits that can do those tests at home.

Click bait title + EVIDENCES for the win! ;)
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Replies

  • SueInAz
    SueInAz Posts: 6,603 Member
    rabbitjb wrote: »
    Yay you posted it

    Agree with it

    And love the video ...everyone should watch that

    So want to do the doubly-labelled water ...cos I'm a geek :bigsmile:
    I was thinking the same thing. And for the same reason. :smile:
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    rabbitjb wrote: »
    So want to do the doubly-labelled water ...cos I'm a geek :bigsmile:

    Heh, me too.
  • Orphia
    Orphia Posts: 7,097 Member
    Yay for geeks!

    I'm glad others are geeking out at this. I thought it was very cool. For the sciences.
  • Orphia
    Orphia Posts: 7,097 Member
    Wow, thankyou, @rainbowbow !

    Those were great additions to the topic!

    Oh, dear, the last lady! I'm afraid I laughed at her before sighing at her denial.
  • rainbowbow
    rainbowbow Posts: 7,491 Member
    Orphia wrote: »
    Wow, thankyou, @rainbowbow !

    Those were great additions to the topic!

    Oh, dear, the last lady! I'm afraid I laughed at her before sighing at her denial.

    I know. But i always love watching the food science and diet related BBC studies. I find it so interesting! :)
  • Tubbs216
    Tubbs216 Posts: 6,596 Member
    Really interesting! Thanks for posting.
  • Glinda1971
    Glinda1971 Posts: 2,328 Member
    edited June 2015
    Thanks for sharing this. I ❤️ James Fell.

    I was reading this this morning.
  • Orphia
    Orphia Posts: 7,097 Member
    rabbitjb wrote: »
    So want to do the doubly-labelled water ...cos I'm a geek :bigsmile:

    @rabbitjb I just found a place in the UK that does the testing!

    http://www.iso-analytical.co.uk/energy_expenditure.html

    But you have to contact them for a price quote, so I don't know the cost. No pressure, though. Just something to keep in mind.
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
    Orphia wrote: »
    rabbitjb wrote: »
    So want to do the doubly-labelled water ...cos I'm a geek :bigsmile:

    @rabbitjb I just found a place in the UK that does the testing!

    http://www.iso-analytical.co.uk/energy_expenditure.html

    But you have to contact them for a price quote, so I don't know the cost. No pressure, though. Just something to keep in mind.

    Something like $300, just for the water. I looked it up.
  • Francl27
    Francl27 Posts: 26,373 Member
    Hence the importance of using a food scale.

    JMO.