It's NOT always as simple as a deficit
Replies
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I am struggling to believe the whole calories in calories out thing!! I am not losing weight eating at a deficit.
And if anyone tells me to weigh my food, I do! I weigh everything, it took me 30 minutes to prep my picnic lunch today for weighing any tiny thing I ate! Even the apple! Which was 100g exactly.
I exercise about 5 times a week. I have lost 2kg in 2 months. I have started measuring myself and noticed I'm losing some inches (slowly). But still the weights not shifting.
So no. Calories in, calories out is not working to get my weight down.
Any tips to get it to budge would be appreciated
any snarky comments, I'd rather not
Thanks!
If youre losing inches, why worry about lbs? And I'm not being snarky, I'm being serious....using the scale as your primary measure of judgement is often inaccurate. Depending on what I've eaten, whether I've trained, my weight can fluctuate a hell of a lot over the course of a day. I would keep doing what youre doing, track inch loss and take photos, and very occasionally weigh in 0 -
I am struggling to believe the whole calories in calories out thing!! I am not losing weight eating at a deficit.
And if anyone tells me to weigh my food, I do! I weigh everything, it took me 30 minutes to prep my picnic lunch today for weighing any tiny thing I ate! Even the apple! Which was 100g exactly.
I exercise about 5 times a week. I have lost 2kg in 2 months. I have started measuring myself and noticed I'm losing some inches (slowly). But still the weights not shifting.
So no. Calories in, calories out is not working to get my weight down.
Any tips to get it to budge would be appreciated any snarky comments, I'd rather not
Thanks!
I looked at your diary and you are inconsistent in intake and macros which is ok long term but is likely masking some of the loss as weight fluctuation will occur due to water retention in glucose loading, especially when someone is doing a lot of exercise. You are losing (at about 0.5 lbs a week). Possibly more but masked. (other things like TOMs, etc can maks a few kilos).
So yes, you are in a deficit, losing and CICO is working. Want more consistent losses? Tighten in your macros or go to the TDEE method (fixed cals where exercise is included). Patience, you'll get a woosh eventually.
Good luck.0 -
CICO worked for me!! Deficit is all you need. My ticker tells all, as many others does too. JS
Me too!!0 -
I'm not arguing against the tracking method, I know it works. I am saying it is not the only method and is not the method I want to use long term. I am also saying there is evidence to suggest that the human body is equipped with the ability to maintain a healthy weight without artificial control methods.
Calories count but you don't have to count calories. I don't think anyone would be idiotic enough to suggest that you must count calories to achieve a calorie deficit, surplus or maintenance state just that it is a rather good method of doing so.
Of course the body has the ability to maintain a healthy weight or lose weight without artificial controls or even conscious effort. Literally millions of people around the world do that. Our body has this natural ability just as it has the ability to perform many things on an autonomous level. You don't need to tell your heart to beat, your blood to flow or your eyes to see.
Your body actually does not want to routinely over eat or deal with the consequences of doing so. Your body does not wish to carry excess fat which poses a threat to its survival. Your body does not wish to keep losing and gaining significant amounts of weight which is a stressful process. Your body craves homeostasis.
The problem is we over ride what our bodies want routinely when it comes to eating. We eat more than we need for lots of reason. We eat to medicate our selves. We eat because we are happy, lonely, bored, out of pure habit, to share an experience, to shut off that critical voice in our heads saying "you are not good enough." We eat for pure pleasure. We live in an environment where access to cheap, incredibly tasty calories is abundant.
So, what to do? Count calories? Yes, you could do that and be very successful.
You could also try and reconnect with your body's natural ability to regulate weight if you have over ridden it in the past using other methods like intermittent fasting, intuitive eating, mindful eating or the like. Through conscious mastery you work towards unconscious mastery.
It can be done. It does take some work though...0 -
I am struggling to believe the whole calories in calories out thing!! I am not losing weight eating at a deficit.
And if anyone tells me to weigh my food, I do! I weigh everything, it took me 30 minutes to prep my picnic lunch today for weighing any tiny thing I ate! Even the apple! Which was 100g exactly.
I exercise about 5 times a week. I have lost 2kg in 2 months. I have started measuring myself and noticed I'm losing some inches (slowly). But still the weights not shifting.
So no. Calories in, calories out is not working to get my weight down.
Any tips to get it to budge would be appreciated any snarky comments, I'd rather not
Thanks!
If you're not losing, you're not eating at a deficit. Why is this so hard to understand?
Lower your calories and report back.
I actually took a peek at the diary...
Some of the entries are off....
IE homemade - lemon baked snapper 2 servings...unless you enter the recipe yourself that entry is probably off as are all the ones that start with homemade and generic.
And I see a lot of things that aren't weighed...tortillas, sour cream etc homemade butter curry chicken 1/2 c....brown rice 1c...those types of entries plus your exercise calories are pretty high...
And there are days where you either didn't log everything ie Yesterday with 800 calories logged or you didn't eat much
Losing weight is simple Calories in<calories out and if you aren't losing weight....check your intake or your burns...
now for a bit of snark...
taking 30mins to prep a lunch due to weighing???? Yah okay...0 -
What deficit are you trying to work to?So no. Calories in, calories out is not working to get my weight down.
Any tips to get it to budge would be appreciated any snarky comments, I'd rather not
Thanks!
Of course there's always "water weight" which some fine will keep their weight up for a while, then suddenly drop.
While 1/2lb a week isn't particularly fast, it's also not THAT bad.
Well, I could try 'reconnect with your body's natural ability to regulate weight' after my current leangains style intermittant fasting - but I keep getting worried that the scales are going down TOO quickly, despite eating 2600+ calories a day!You could also try and reconnect with your body's natural ability to regulate weight if you have over ridden it in the past using other methods like intermittent fasting, intuitive eating, mindful eating or the like. Through conscious mastery you work towards unconscious mastery.
(Seriously, I had to knock the scales three times this morning and even then it was still lower than I wanted.)
So actually, I think I'll keep on with not being connected to my body's 'natural ability to regulate weight', ta.0 -
Paganstar:
re: your profile pic... Who do you identify with? The fit woman in the tshirt, or the person who made the caption?
I am interested in the answer to this myself.0 -
So this topic has been bothering me for a very long time.. and I know its not that simple and here is why.
Time and intesnity are not include.
Everybody here say eat less, eat less and make it seem so simple, but they are clearing forgetting about other parts. Time.
Here is what I beleive is an example.. Now we are not going to talk about somebody who is 600 lbs. Weight will just melt off when he eats 1000 calories a day.
But when somebody else who needs to loose 10lbs, weight just dosn't melt off.
Lets say I I start to eat at 1200 calories and I don't see weight fall off. My next thing would be to drop the calories to 1000. But I can't because everybody here says its a no no. so that means I have to in crease my burn, my exercise..
Lets talk about that. I do not know how to increase my intensity, so I have to now, in crease the time. I work out.
Well I work 8hrs a day and I sleep for 8 hours, there goes 16hrs. Now also spend 4 hrs with my son. so that just leaves me with 4hrs left in the day.. Well I still need to help around the house which includes ( cooking, cleaning, attempting to fix things etc) Now there goes 2 hrs. so Now I have 2 hours left to work out. Maybe its enough to burn off 1000 calories ( HRM) or maybe its not. If its not. Where the hell is somebody supposed to get the extra time from?
I am not going to give up time from working (Job, house) ; I am not going to take time away from my child, although he is 4 so I could attempt to work out when he is taking a bath.
The only option left to leave out is sleep. Now at this time, and weather, season, there is no way, I am able to get up an an hour early to work out. but I could stay up. and how much longer do I stay up, and loose sleep. do I choose to get 7 or 6hrs of sleep? or even 5?
Weekends are great. But it was meant as a chatch up day. Catching up with family. and house hold responsibility. maybe I could squeeze in 3 hrs of a work out.. but does that really work? to work out and more calories only on the weekend and not durring the week?0 -
So this topic has been bothering me for a very long time.. and I know its not that simple and here is why.
Time and intesnity are not include.
Everybody here say eat less, eat less and make it seem so simple, but they are clearing forgetting about other parts. Time.
Here is what I beleive is an example.. Now we are not going to talk about somebody who is 600 lbs. Weight will just melt off when he eats 1000 calories a day.
But when somebody else who needs to loose 10lbs, weight just dosn't melt off.
Lets say I I start to eat at 1200 calories and I don't see weight fall off. My next thing would be to drop the calories to 1000. But I can't because everybody here says its a no no. so that means I have to in crease my burn, my exercise..
Lets talk about that. I do not know how to increase my intensity, so I have to now, in crease the time. I work out.
Well I work 8hrs a day and I sleep for 8 hours, there goes 16hrs. Now also spend 4 hrs with my son. so that just leaves me with 4hrs left in the day.. Well I still need to help around the house which includes ( cooking, cleaning, attempting to fix things etc) Now there goes 2 hrs. so Now I have 2 hours left to work out. Maybe its enough to burn off 1000 calories ( HRM) or maybe its not. If its not. Where the hell is somebody supposed to get the extra time from?
I am not going to give up time from working (Job, house) ; I am not going to take time away from my child, although he is 4 so I could attempt to work out when he is taking a bath.
The only option left to leave out is sleep. Now at this time, and weather, season, there is no way, I am able to get up an an hour early to work out. but I could stay up. and how much longer do I stay up, and loose sleep. do I choose to get 7 or 6hrs of sleep? or even 5?
Weekends are great. But it was meant as a chatch up day. Catching up with family. and house hold responsibility. maybe I could squeeze in 3 hrs of a work out.. but does that really work? to work out and more calories only on the weekend and not durring the week?
Figuring out how to create the right deficit might take time. But it doesn't mean that CICO is not simple. You just have to figure out the in and the out of the equation that works FOR YOU.0 -
So this topic has been bothering me for a very long time.. and I know its not that simple and here is why.
Time and intesnity are not include.
Everybody here say eat less, eat less and make it seem so simple, but they are clearing forgetting about other parts. Time.
Here is what I beleive is an example.. Now we are not going to talk about somebody who is 600 lbs. Weight will just melt off when he eats 1000 calories a day.
But when somebody else who needs to loose 10lbs, weight just dosn't melt off.
Lets say I I start to eat at 1200 calories and I don't see weight fall off. My next thing would be to drop the calories to 1000. But I can't because everybody here says its a no no. so that means I have to in crease my burn, my exercise..
Lets talk about that. I do not know how to increase my intensity, so I have to now, in crease the time. I work out.
Well I work 8hrs a day and I sleep for 8 hours, there goes 16hrs. Now also spend 4 hrs with my son. so that just leaves me with 4hrs left in the day.. Well I still need to help around the house which includes ( cooking, cleaning, attempting to fix things etc) Now there goes 2 hrs. so Now I have 2 hours left to work out. Maybe its enough to burn off 1000 calories ( HRM) or maybe its not. If its not. Where the hell is somebody supposed to get the extra time from?
I am not going to give up time from working (Job, house) ; I am not going to take time away from my child, although he is 4 so I could attempt to work out when he is taking a bath.
The only option left to leave out is sleep. Now at this time, and weather, season, there is no way, I am able to get up an an hour early to work out. but I could stay up. and how much longer do I stay up, and loose sleep. do I choose to get 7 or 6hrs of sleep? or even 5?
Weekends are great. But it was meant as a chatch up day. Catching up with family. and house hold responsibility. maybe I could squeeze in 3 hrs of a work out.. but does that really work? to work out and more calories only on the weekend and not durring the week?
If someone is really eating in a deficet they lose weight and you don't have to add in exercise...I have yet to see or meet an adult who truly maintains on 1200 calories...perhaps a tiny tiny tiny woman...maybe but doubtful.
So not sure what the bother is...being honest about logging and accurate is the key...exercise is added bonus.
Oh and FYI, I work, have a family (husband and son), a lift, a house to clean, over 30 family members and I find time to exercise and not deprive anybody of anything including myself...esp sleep cause Im a big ole *kitten* without my sleep.
So not too sure where your scenario comes from but it's not necessary to workout for hours to lose weight...eat at a deficet log accurately
and those are the facts regardless of any special snowflake that decides to disagree.0 -
Figuring out how to create the right deficit might take time. But it doesn't mean that CICO is not simple. You just have[bold] to figure out the in and the out of the equation that works FOR YOU.[/bold]
and thats the hard part, which changes CICO to not so simple.0 -
When you only have 10lbs to lose, the weight isn't going to "melt off" no matter what you do. For many people it takes months of eating at a small deficit. Unfortunately, when you only have 10lbs to lose, you need to have lots of patience while seeing very slow results. You could of course try to lower your calories to the point where you're under-eating, but that invites a whole host of issues, not the least of which are that the last 5 pounds are going to be even more difficult.But when somebody else who needs to loose 10lbs, weight just dosn't melt off.
Lets say I I start to eat at 1200 calories and I don't see weight fall off. My next thing would be to drop the calories to 1000. But I can't because everybody here says its a no no. so that means I have to in crease my burn, my exercise..0 -
Hey thats' great, your the master of your OWN domain, you wanna cookie or something?
Oh and FYI, I work, have a family (husband and son), a lift, a house to clean, over 30 family members and I find time to exercise and not deprive anybody of anything including myself...esp sleep cause Im a big ole *kitten* without my sleep.
So not too sure where your scenario comes from but it's not necessary to workout for hours to lose weight...eat at a deficet log accurately
and those are the facts regardless of any special snowflake that decides to disagree.
Doesn't help anybdoy who needs the addional help..0 -
Lets call that, boddy being stubburn. Now what if your body is stubburn when its not the last 10lbs but 20 or 30 or even 50. Then what?
When you only have 10lbs to lose, the weight isn't going to "melt off" no matter what you do. For many people it takes months of eating at a small deficit. Unfortunately, when you only have 10lbs to lose, you need to have lots of patience while seeing very slow results. You could of course try to lower your calories to the point where you're under-eating, but that invites a whole host of issues, not the least of which are that the last 5 pounds are going to be even more difficult.But when somebody else who needs to loose 10lbs, weight just dosn't melt off.
Lets say I I start to eat at 1200 calories and I don't see weight fall off. My next thing would be to drop the calories to 1000. But I can't because everybody here says its a no no. so that means I have to in crease my burn, my exercise..0 -
Hey thats' great, your the master of your OWN domain, you wanna cookie or something?
Oh and FYI, I work, have a family (husband and son), a lift, a house to clean, over 30 family members and I find time to exercise and not deprive anybody of anything including myself...esp sleep cause Im a big ole *kitten* without my sleep.
So not too sure where your scenario comes from but it's not necessary to workout for hours to lose weight...eat at a deficet log accurately
and those are the facts regardless of any special snowflake that decides to disagree.
Doesn't help anybdoy who needs the addional help..
Haha no I make my own cookies thanks...and I use butter in them...
Additional help? how could anyone need additional help, this thread is so long with so many people explaining why CICO works and the naysayers saying it doesn't and then being proved wrong...accuracy in logging, choosing the correct entries...simple.
Exercise is is not required to lose weight.
Bodies are not stubborn, they don't "hold onto fat" or decide to screw with your emotions.... people are not truthful with themselves, don't have the knowledge or are looking for an excuse....those are the simple reasons weight is not lost...even with just 10lbs to lose it can be done in 20 weeks eating at a "reasonable" deficet...that is not a long time in the large scheme of things.
ETA: next time snip the quote if you are going to exclude stuff...trying to take something out of context to be "snarky" doesn't look good on you.0 -
Figuring out how to create the right deficit might take time. But it doesn't mean that CICO is not simple. You just have[bold] to figure out the in and the out of the equation that works FOR YOU.[/bold]
and thats the hard part, which changes CICO to not so simple.
If you are having difficulty losing that last 10, I suggest that you look into adding some small, quick resistance exercises that take a minute or so and take no time away from your regularly scheduled life...
For example, stand a couple of feet from the edge of a countertop and do a few sets of push-ups while your child is having a snack and / or do a couple of sets of planks when you wake up in the morning. There are plenty of exercises that you can incorporate into your daily routine that won't disrupt a thing.0 -
I just wanted to post a note of support, encouragement, and motivation for those who are eating at a deficit and aren't seeing results. I did that for a long time with no weight loss.
For me, it really isn't as simple as calories in vs. calories out. That means it may not be that simple for you either.
But you CAN find what does work (for me, it means I need to make sure that the calories I do eat include more vegetables and less carbs/processed foods) and then you won't feel so discouraged.
Find what works for YOU instead of beating yourself up when what works for "everyone else" doesn't work. When you find that groove, it's a great feeling.
Also, scales lie. Measure body fat percentage and how your clothes fit, and how much longer you can run, or how much more weight you can lift.0 -
I am struggling to believe the whole calories in calories out thing!! I am not losing weight eating at a deficit.
And if anyone tells me to weigh my food, I do! I weigh everything, it took me 30 minutes to prep my picnic lunch today for weighing any tiny thing I ate! Even the apple! Which was 100g exactly.
I exercise about 5 times a week. I have lost 2kg in 2 months. I have started measuring myself and noticed I'm losing some inches (slowly). But still the weights not shifting.
So no. Calories in, calories out is not working to get my weight down.
Any tips to get it to budge would be appreciated any snarky comments, I'd rather not
Thanks!
I don't understand. You say you aren't losing weight at a deficit, but then say you lost 2 kg and some inches. Sounds like it is working to me. I think most people have a misconception about how long it takes to lose weight. You are losing about a half a pound a week. Not too shabby, especially if you want long lasting results. If you want to lose more faster, create a larger deficit through either diet or exercise. Simple, but not always easy. I'm consistently losing a pound a week. I've got 38 lbs to go. I'm going to start doing stronglifts as soon as I'm over the stupid cold I have and I am personally not looking forward to seeing my scale possibly stop moving for a bit. I may not lose "weight" per say, but If I continue my deficit, will be maintaining my muscle and losing fat.0 -
I'm not arguing against the tracking method, I know it works. I am saying it is not the only method and is not the method I want to use long term. I am also saying there is evidence to suggest that the human body is equipped with the ability to maintain a healthy weight without artificial control methods.
Calories count but you don't have to count calories. I don't think anyone would be idiotic enough to suggest that you must count calories to achieve a calorie deficit, surplus or maintenance state just that it is a rather good method of doing so.
Of course the body has the ability to maintain a healthy weight or lose weight without artificial controls or even conscious effort. Literally millions of people around the world do that. Our body has this natural ability just as it has the ability to perform many things on an autonomous level. You don't need to tell your heart to beat, your blood to flow or your eyes to see.
Your body actually does not want to routinely over eat or deal with the consequences of doing so. Your body does not wish to carry excess fat which poses a threat to its survival. Your body does not wish to keep losing and gaining significant amounts of weight which is a stressful process. Your body craves homeostasis.
The problem is we over ride what our bodies want routinely when it comes to eating. We eat more than we need for lots of reason. We eat to medicate our selves. We eat because we are happy, lonely, bored, out of pure habit, to share an experience, to shut off that critical voice in our heads saying "you are not good enough." We eat for pure pleasure. We live in an environment where access to cheap, incredibly tasty calories is abundant.
So, what to do? Count calories? Yes, you could do that and be very successful.
You could also try and reconnect with your body's natural ability to regulate weight if you have over ridden it in the past using other methods like intermittent fasting, intuitive eating, mindful eating or the like. Through conscious mastery you work towards unconscious mastery.
It can be done. It does take some work though...
^^ THIS ^^
A goal worth working towards. I am learning and pleased with the results so far.0 -
Paganstar:
re: your profile pic... Who do you identify with? The fit woman in the tshirt, or the person who made the caption?
I am interested in the answer to this myself.
Ha ha, how bizarre and creepy. What you wanna psychoanalyse me?
I searched diet meme, thought the woman looked OK if slightly too skinny and the caption made me laugh. I don't identify with either!
Edited to say she looks like she has a missing arm too! But the sea is a nice colour and makes me think of summer :happy:0
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