The magic diet that really works!
aakaakaak
Posts: 1,240 Member
Consume fewer calories than you burn.
Eat less and exercise more.
Do it for life, not just for a set period of time.
Ask someone who successfully lost a bunch of weight and kept it off and this will be the likely reply.
(Forgive me if anything comes off as rude, insensitive or fat shamey-ish. Nothing I say is meant that way.)
Follow my patented 10 step program and see results not NOW but after a period of time and dedication! For the low, low price of FREE!
1. You are the only person that can lose the 100 pounds you intend. Plenty of people can help you along the way, all you need to do is ask for help. But ultimately it's you who chooses to either have a piece of cake or an extra five minutes on the treadmill. Nobody can do it for you.
2. If you do everything perfect and you have a plan of 1 pound a week it will take you two years to lose 100 pounds. It takes a long time to lose weight. I just went over 50 pounds lost and I'm almost at my one year mark. It took time to put the weight on. It takes time to get rid of it.
3. There are no shortcuts. No magic fat loss pills, no super shakes, no anything like that. By definition, weight loss occurs when you retain fewer calories than you burn. It's math and this site is designed to help you with the math. This is how it works for everybody who loses weight successfully. But if the system doesn't seem to be working, figure out what needs to be tweaked with it and do it. You rule the tool, the tool does not rule you. If your body is gaining weight then the tool needs adjusted. Also follow the next step. Calories are the absolute most important thing to pay attention to.
4. BUY A FOOD SCALE! One of the biggest reason people can use a site like this and still not lose weight is being honest about the food they eat. A bowl of cereal is not a serving size. A cup of milk is not as big as you think. Measure and weigh everything and spectacular things will happen. If you find yourself getting stuck this is the first thing to take a look at. Even professionals get hit with this one. We all overestimate, you will too. There's no estimation when you measure and weigh things perfectly.
5. Don't eat back your exercise calories. Or worry about exactly what time a day you're eating, or how many meals, or good carbs vs. bad carbs, or "eating clean", or about a thousand other silly things that may have a hint of truth to them, but only detail about 1% of the weight loss you should be focusing on. The other 99% is exercising and KNOWING that you're eating the right amount of calories.
6. Do cardio AND weight training. The cardio will help you burn calories. The weight training will help you build muscle, which will, in turn, help a bit metabolically. The weight training will do more for your appearance than anything. You can do cardio until you're a rail, but you'd still be what's called "skinny fat" where you have no muscle tone. Seeing a muscular change in the mirror will do more for your esteem than 10-20 pounds of weight loss. People will notice much faster with muscle gains as well. Trust me on this.
7. Do exercise that you enjoy. If you decide to jog for your cardio and you absolutely loathe cardio YOU WILL QUIT! But you don't want to quit. You need to find a method of exercise you enjoy doing. And be sure you can find both cardio and weight training you enjoy. Otherwise you'll fail in this department. People do what they like, not what they hate.
8. Be willing to try new things. Get in the gym with all the muscle heads and pump some iron. Try swimming laps. Get into a spinning class. Try new things and stick with them for a while before deciding if you love them or hate them. You may find a bunch of fun things you never knew you liked to do. Have fun.
9. Take pictures right now. Go into your bathroom, set up your camera, strip down to your underwear and take pictures. Take one front facing unflexed, one side facing unflexed and one back facing unflexed. Now take a front facing picture while flexing your biceps and abs, and one back facing while flexing your back and biceps. Month to month you may not see too much progress, especially the heavier you are. But after time you'll start to see a significant change. This is important for you to see that you are, indeed, making progress. If you don't take pictures it won't feel like progress.
10. Don't quit. Don't stop logging. Occasionally you should take a sanity day, but try not to go crazy on break days and try not to take too many. Everybody cheats. Everybody goes over on calories. The ones who do the best are not the ones that cheat, but the ones that control their cheating. If you go over calories some day don't just go off and eat a full pizza just because it's a bad day and you may as well go over good. Little cheats will get you so much farther than big ones. But overall, don't quit. A bad day is just one day. This is the rest of your life.
There are several other points that get into the technical aspects of things, but these are the basics through my eyes. This will get you started. Once you get started you'll make mistakes, then you'll fix those mistakes by asking questions and listening to the people who have succeeded. We are learning to be more healthy.
Eat less and exercise more.
Do it for life, not just for a set period of time.
Ask someone who successfully lost a bunch of weight and kept it off and this will be the likely reply.
(Forgive me if anything comes off as rude, insensitive or fat shamey-ish. Nothing I say is meant that way.)
Follow my patented 10 step program and see results not NOW but after a period of time and dedication! For the low, low price of FREE!
1. You are the only person that can lose the 100 pounds you intend. Plenty of people can help you along the way, all you need to do is ask for help. But ultimately it's you who chooses to either have a piece of cake or an extra five minutes on the treadmill. Nobody can do it for you.
2. If you do everything perfect and you have a plan of 1 pound a week it will take you two years to lose 100 pounds. It takes a long time to lose weight. I just went over 50 pounds lost and I'm almost at my one year mark. It took time to put the weight on. It takes time to get rid of it.
3. There are no shortcuts. No magic fat loss pills, no super shakes, no anything like that. By definition, weight loss occurs when you retain fewer calories than you burn. It's math and this site is designed to help you with the math. This is how it works for everybody who loses weight successfully. But if the system doesn't seem to be working, figure out what needs to be tweaked with it and do it. You rule the tool, the tool does not rule you. If your body is gaining weight then the tool needs adjusted. Also follow the next step. Calories are the absolute most important thing to pay attention to.
4. BUY A FOOD SCALE! One of the biggest reason people can use a site like this and still not lose weight is being honest about the food they eat. A bowl of cereal is not a serving size. A cup of milk is not as big as you think. Measure and weigh everything and spectacular things will happen. If you find yourself getting stuck this is the first thing to take a look at. Even professionals get hit with this one. We all overestimate, you will too. There's no estimation when you measure and weigh things perfectly.
5. Don't eat back your exercise calories. Or worry about exactly what time a day you're eating, or how many meals, or good carbs vs. bad carbs, or "eating clean", or about a thousand other silly things that may have a hint of truth to them, but only detail about 1% of the weight loss you should be focusing on. The other 99% is exercising and KNOWING that you're eating the right amount of calories.
6. Do cardio AND weight training. The cardio will help you burn calories. The weight training will help you build muscle, which will, in turn, help a bit metabolically. The weight training will do more for your appearance than anything. You can do cardio until you're a rail, but you'd still be what's called "skinny fat" where you have no muscle tone. Seeing a muscular change in the mirror will do more for your esteem than 10-20 pounds of weight loss. People will notice much faster with muscle gains as well. Trust me on this.
7. Do exercise that you enjoy. If you decide to jog for your cardio and you absolutely loathe cardio YOU WILL QUIT! But you don't want to quit. You need to find a method of exercise you enjoy doing. And be sure you can find both cardio and weight training you enjoy. Otherwise you'll fail in this department. People do what they like, not what they hate.
8. Be willing to try new things. Get in the gym with all the muscle heads and pump some iron. Try swimming laps. Get into a spinning class. Try new things and stick with them for a while before deciding if you love them or hate them. You may find a bunch of fun things you never knew you liked to do. Have fun.
9. Take pictures right now. Go into your bathroom, set up your camera, strip down to your underwear and take pictures. Take one front facing unflexed, one side facing unflexed and one back facing unflexed. Now take a front facing picture while flexing your biceps and abs, and one back facing while flexing your back and biceps. Month to month you may not see too much progress, especially the heavier you are. But after time you'll start to see a significant change. This is important for you to see that you are, indeed, making progress. If you don't take pictures it won't feel like progress.
10. Don't quit. Don't stop logging. Occasionally you should take a sanity day, but try not to go crazy on break days and try not to take too many. Everybody cheats. Everybody goes over on calories. The ones who do the best are not the ones that cheat, but the ones that control their cheating. If you go over calories some day don't just go off and eat a full pizza just because it's a bad day and you may as well go over good. Little cheats will get you so much farther than big ones. But overall, don't quit. A bad day is just one day. This is the rest of your life.
There are several other points that get into the technical aspects of things, but these are the basics through my eyes. This will get you started. Once you get started you'll make mistakes, then you'll fix those mistakes by asking questions and listening to the people who have succeeded. We are learning to be more healthy.
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Replies
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sounds like a load of BS to me ...
everyone knows that master cleanses and ketones are they keys to fat, weight loss, and massive muscle gainz...0 -
magic powers....spooky....0
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sounds like a load of BS to me ...
everyone knows that master cleanses and ketones are they keys to fat, weight loss, and massive muscle gainz...
No, no no! You don't have massive muscle gainz unless you are a female eating 1200 calories and doing 30 Day Shred!!!0 -
This post again? I swear I see it as much as "I ate 1200 calories and LOST weight"0
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5. Don't eat back your exercise calories. Or worry about exactly what time a day you're eating, or how many meals, or good carbs vs. bad carbs, or "eating clean", or about a thousand other silly things that may have a hint of truth to them, but only detail about 1% of the weight loss you should be focusing on. The other 99% is exercising and KNOWING that you're eating the right amount of calories.
I know a lot of people are split on the exercise calorie issue....I'm just wondering what are everyone's reasons for both sides? I try not to eat my exercise calories back as much as possible, but then I get comments on my profile about how I need to eat them back...
I used to do weight watchers and I know that they tell you the activity points are optional to eat back, and I never ate them back on WW and lost a bunch of weight that way...But here on MFP so many people are telling me to eat them back0 -
sounds like a load of BS to me ...
everyone knows that master cleanses and ketones are they keys to fat, weight loss, and massive muscle gainz...
No, no no! You don't have massive muscle gainz unless you are a female eating 1200 calories and doing 30 Day Shred!!!
I thought it was 1200 calories and spending time on the treadmill (like 30 minutes with no incline) that gave you all the moosels.0 -
5. Don't eat back your exercise calories. Or worry about exactly what time a day you're eating, or how many meals, or good carbs vs. bad carbs, or "eating clean", or about a thousand other silly things that may have a hint of truth to them, but only detail about 1% of the weight loss you should be focusing on. The other 99% is exercising and KNOWING that you're eating the right amount of calories.
I know a lot of people are split on the exercise calorie issue....I'm just wondering what are everyone's reasons for both sides? I try not to eat my exercise calories back as much as possible, but then I get comments on my profile about how I need to eat them back...
I used to do weight watchers and I know that they tell you the activity points are optional to eat back, and I never ate them back on WW and lost a bunch of weight that way...But here on MFP so many people are telling me to eat them back
Are the people who are telling you to eat back your exercise calories consistently losing weight or are already at their goal? I don't usually find this is the case. (Not trying to be a hater. It's just what I've seen.) Most people I've seen succeed don't let "exercise calories" rule them. They have a set diet plan and a set exercise plan that they will adjust if they're not losing weight (or gaining in some cases).0 -
sounds like a load of BS to me ...
everyone knows that master cleanses and ketones are they keys to fat, weight loss, and massive muscle gainz...
No, no no! You don't have massive muscle gainz unless you are a female eating 1200 calories and doing 30 Day Shred!!!
I thought the sweet spot for females and muscle gains was 800 calories and 30 day shred?0 -
Are the people who are telling you to eat back your exercise calories consistently losing weight or are already at their goal? I don't usually find this is the case. (Not trying to be a hater. It's just what I've seen.) Most people I've seen succeed don't let "exercise calories" rule them. They have a set diet plan and a set exercise plan that they will adjust if they're not losing weight (or gaining in some cases).
hmm...they seem to be slowly losing weight if not hovering..
i just really started doing the TDEE method and i always thought if i ate the exercise calories back that is just going to be WAY too many calories in a day and really would have a hard time getting that all in.
I'm going to continue to do TDEE and not eat them back.
thanks for your input 0 -
Right idea, wrong acroynym. IIFYM (If it fits your macros) is the one you're looking for. It's just a buzz word for the most part. IIFYM is staying within your calories burnt (by way of total daily energy expenditure, TDEE) while getting the macronutrients (carbs, proteins, fats and fibers) that you need to stay healthy (with an eye on your micronutrients as well).0
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Well I'm not buying this bogus witchcraft you speak of.
What has worked best for me is eating shrimp and grits that were in the fridge a couple days too long, waiting 24-48 hours and barfing my guts out twice by the side of the interstate when returning from a company potluck. Sure the room is spinning for a couple of days afterwards but it's a good core workout from wretching bile and I don't have to count the calories I hurled. 32 more food poisoning events and I will be at goal weight.0 -
I hear the mononucleosis diet works even better!0
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I hear the mononucleosis diet works even better!
<<taking notes>>
On a serious note: copied the original post and pinned it on my work corkboard. I need these as daily reminders as I fell off the wagon again.0 -
I agree with everything (it's pretty much common sense) except for the exercise calorie bit. I don't think it's necessary to eat back the whole lot of burned calories but I would never tell someone NOT to eat them at all. If I have a really hard workout I am generally hungrier at dinner and will mostly likely eat a few - not all - of them back. I lost my weight and I have kept it off...so. yeah. :flowerforyou:0
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This sounds an awful lot like my patented get in shape plan "Shut your pie hole and get on the treadmill." You will be hearing from my lawyers.0
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If I exercise 500 calories off I'm going to eat back most of it, lest I will suffer the next day when I run/lift again. Maybe this is because weight loss is not my only goal, I also want to be fitter, stronger, and more muscular.0
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Almost agree with everything. Building muscle on a calorie deficit is near improbable. Getting stronger and conditioning the muscle, yes.
Pretty good synopsis though.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
is this the meeting place for the 30 day shred support thread?0
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5. Don't eat back your exercise calories. Or worry about exactly what time a day you're eating, or how many meals, or good carbs vs. bad carbs, or "eating clean", or about a thousand other silly things that may have a hint of truth to them, but only detail about 1% of the weight loss you should be focusing on. The other 99% is exercising and KNOWING that you're eating the right amount of calories.
I know a lot of people are split on the exercise calorie issue....I'm just wondering what are everyone's reasons for both sides? I try not to eat my exercise calories back as much as possible, but then I get comments on my profile about how I need to eat them back...
I used to do weight watchers and I know that they tell you the activity points are optional to eat back, and I never ate them back on WW and lost a bunch of weight that way...But here on MFP so many people are telling me to eat them back
Are the people who are telling you to eat back your exercise calories consistently losing weight or are already at their goal? I don't usually find this is the case. (Not trying to be a hater. It's just what I've seen.) Most people I've seen succeed don't let "exercise calories" rule them. They have a set diet plan and a set exercise plan that they will adjust if they're not losing weight (or gaining in some cases).
Here's the rub...and yes...I'm at goal and ate back exercise with MFP. MFP is a NEAT method calculator...when you set up your profile, your activity level is supposed to be just your day to day hum drum...it does not include any estimate of what you would burn if you exercised. Therefore, exercise becomes an extra activity to be logged separately and properly fueled.
Conversely, a TDEE calculator would include an estimate of your required calories based on what exercise you perform...therefore that exercise is already included in your activity level...so when you take a cut from your TDEE, that cut includes an estimated amount of fuel for your exercise and you wouldn't eat back calories from exercise...they are already accounted for.
Let's look at a formula...
BMR (Basal Metabolic Rate) + TEF (Thermal Effect of Food) + NEAT (Non- Exercise Activity Thermogenesis) + EAT (Exercise Activity Thermogensis) = TDEE (Total Daily Energy Expenditure).
MFP takes BMR + TEF + NEAT - 500 calories (to lose I Lb per week) = Calorie Goal to lose 1 Lb per week...there is not EAT in the formula with MFP....it is extra activity that needs to be fueld when it occurs....
TDEE take into account everything....BMR + TEF + NEAT + EAT = TDEE - X% = Gross Calorie Goal...your EAT is accounted for.
It's really 6 of 1. When I did MFP, my calorie goal was 1,850 net to lose 1 Lb per week...with exercise that usually came out to around 2100 - 2200 calories gross. With TDEE, TDEE = 2700 calories...minus 20% = 2,160 gross calorie goal. See...6 of 1 half dozen of the other.
Other than #5, I agree with pretty much everything else. You have to understand what tool you're using. I think so many people are confused on the issue because most calculators are TDEE calculators and/or you're trying to build a deficit with your exercise. This is not the case with MFP.0 -
Best advice post I've seen in a long time. Newbies would do well to follow it.0
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Almost agree with everything. Building muscle on a calorie deficit is near improbable. Getting stronger and conditioning the muscle, yes.
Pretty good synopsis though.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition
I guess my gains are still in the neighborhood of noob gains then. All of my lifts continue to go up while the weight comes down. I'm still only lifting at moderate levels, but started at pretty much cardio only. If you have data about what sort of muscle you can and can't gain on a deficit I'd love to read it. Totally not being sarcastic about it either. I really would like to see the data.0 -
I am sure partaking of this magic stacked with some green tea extract will work miracles, yusssss \o/!!!!!!!!!!!!!! :P0
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Almost agree with everything. Building muscle on a calorie deficit is near improbable. Getting stronger and conditioning the muscle, yes.
Pretty good synopsis though.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition
I guess my gains are still in the neighborhood of noob gains then. All of my lifts continue to go up while the weight comes down. I'm still only lifting at moderate levels, but started at pretty much cardio only. If you have data about what sort of muscle you can and can't gain on a deficit I'd love to read it. Totally not being sarcastic about it either. I really would like to see the data.
Noob gains vary from person to person, I have a friend who never lifted in his life and his noobie progress didn't halt till like a year and a half later after. I also had another friend with the same inactive background see his noobie progress halted at just under a year. Depends on the person, I got some great benefit from the noob gains when seriously training for the first time and noticed it taper off as well. I have to now focus on one aspect now for progress, either losing fat or building muscle. Enjoy those kinds of gains while you can!0
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