BEST weight loss advice!!!!! Simple & easy
Replies
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It's not always so simple.
I had successfully lost 91 lbs by eating at a calorie deficit (1200 cal a day). I faithfully logged everything I ate and drank into a desktop program similar to MFP. Suddenly I stopped losing. I kept adhering to the diet, even trying various approaches such as calorie staggering, lowering carbs, etc., and logging in everything I ate, but I didn't lose one ounce in an entire year. Due to being disabled, I was unable to increase my exercise.
At that point, after researching, I decided to switch to a vegan diet. I lost 35 more pounds for a total of 126 lbs. I was able to eat 1300 to 1400 calories a day on the vegan diet and still lose. The diet was so restrictive, that I couldn't stay on it beyond the 6 month period, though. So, I went back to the original diet plan's maintenance program and kept off the weight for a few years until I had a two year period of steady illness and injuries, and I put the weight back on.
This time when resuming my diet, I spoke to a diet doctor who advised me that the reason I stopped losing before was that my calorie deficit was too low, which caused my metabolism to slow down, which in turn caused me to stop losing weight. He said switching to a vegan diet reset my metabolism and caused weight loss to start again. So, the doctor told me that this time, I must eat 1500 calories a day. He said as my weight lowers, my ideal calorie deficit amount will lower and at those intervals, we can drop my calorie intake accordingly.
The body is very complex, and weight loss can be just as complex.
What you're saying is essentially calories in vs out. Your low calorie intake messed up your metabolism, reducing the output portion of the equation and eliminating the deficit. Once the output portion was back on track, the deficit was restored and the weight came off. And we all need to reduce our calorie deficits as we lose weight and get closer to goal, which is why MFP tells us to change our goal loss per week as we lose and people switch to a 1/2 lb per week loss as they get closer to goal.0 -
How does one determine calories out?
HRM's are not correct
Exercise Machines are not correct.0 -
I think some of you are missing the OP's point.
Nah. I think the point was pretty clear.
I have definitely noticed a group of posters here who seem to have a negative attitude towards people who haven't yet "gotten it". I assume by their posts that they are here because they never needed any help and they are perfect.
Honestly, I don't know if the OP is one of those people. There are a lot of them here and I am pretty new, so I haven't figured out who all of them are yet. But this post smacks of that kind of attitude.
there is a group of posters on here that do not believe in the following:
juice/water fasts
starvation level diets
fad diets
raspberry ketones
cleanses
sugar and carbs being the devil
and restricting whole food groups
their basic premise is that people can eat in a deficit, eat the foods they want, and have long term success and they are trying to share that knowledge with other people.
I tried a lot of bunk stuff when I first started = six small meals a day to boost metabolism, no carbs after 6pm, carbs are bad, sugar is bad, etc….I wish I would of known back then, when I started, what I know now. It would of made my path a lot easier…
These people are not being negative but are trying to help ….now they get slightly snarky when seeing the same threads over and over about people saying 'calories in vs calories out for me does not work" or "carbs are bad and make fat, so I am cutting them all out" or "should I do this master cleanse" and on and on….
I tend to listen to people who have had long term success in whatever it is they are doing - diet, work, life, etc….
So not sure why this is perceived as negative...0 -
Trial and error. You can use calculators to get an idea and then just change the numbers until you find what works. It's impossible to calculate the exact number. That doesn't mean the science is wrong.How does one determine calories out?
HRM's are not correct
Exercise Machines are not correct.0 -
How does one determine calories out?
HRM's are not correct
Exercise Machines are not correct.
A better way is to figure out maintenance level calories with exercise and then go from there…
Example - by trial and error I have figured out that my maintenance level is right about 2500 a day…if I eat 2000 calories a day - with exercise - I will lose about 1 pound a week; if I eat 3000 calories a day I will gain about a pound per week…
I discovered this through trial and error with the scale…..eat what you think is maintenance for a week and then see if you gain or lose….if you do not gain or lose then you have found maintenance...0 -
...before a competition for about 2 weeks I'd almost double my training. HOWEVER, in that time frame, I'd gain about 2-3lbs...It was muscle weight so I didn't mind
No, it was not "muscle weight", unless your "closely monitored" diet included regular supplements of anabolic steroids.0 -
...before a competition for about 2 weeks I'd almost double my training. HOWEVER, in that time frame, I'd gain about 2-3lbs...It was muscle weight so I didn't mind
No, it was not "muscle weight", unless your "closely monitored" diet included regular supplements of anabolic steroids.
my guess would be water retention to repair damaged muscles from intense training..
or
they started feeding this person a little bit more and they were actually in a surplus...0 -
yay go ndj1979
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...before a competition for about 2 weeks I'd almost double my training. HOWEVER, in that time frame, I'd gain about 2-3lbs...It was muscle weight so I didn't mind
No, it was not "muscle weight", unless your "closely monitored" diet included regular supplements of anabolic steroids.
special snowflakes gonna snowflake0 -
Pretty strong words coming from someone who has a baby pig as a profile pic. LOL.
In most cases it might be that simple, but weight loss is not a black and white issue. It is different for every person.
at the end of the day it all boils down to calories in vs calories out. So, no it is not different for every person ..
Now, the amount of calories you need to lose, maintain, gain will be different….but the concept is the same for all of us ….
This is barring any medical condition ...
So what your saying is, If I only at 500 calories a day, I should see the scale go down.
you wanna make a wager on this?0 -
Pretty strong words coming from someone who has a baby pig as a profile pic. LOL.
In most cases it might be that simple, but weight loss is not a black and white issue. It is different for every person.
at the end of the day it all boils down to calories in vs calories out. So, no it is not different for every person ..
Now, the amount of calories you need to lose, maintain, gain will be different….but the concept is the same for all of us ….
This is barring any medical condition ...
So what your saying is, If I only at 500 calories a day, I should see the scale go down.
you wanna make a wager on this?
yes, on a 500 calorie diet you will lose weight. It will be a lot of muscle and what not, but you will lose weight.
why do you think you would not lose weight eating 500 a day? Even seen pictures from concentration camps, how many calories per day do you think those people ate?
If what you are suggesting is true, then mass starvation would not be possible and everyone in Africa would be fat and happy …
so how much are we betting on this..10k?
are you saying on 5000 calories a day you will lose weight?0 -
Pretty strong words coming from someone who has a baby pig as a profile pic. LOL.
In most cases it might be that simple, but weight loss is not a black and white issue. It is different for every person.
at the end of the day it all boils down to calories in vs calories out. So, no it is not different for every person ..
Now, the amount of calories you need to lose, maintain, gain will be different….but the concept is the same for all of us ….
This is barring any medical condition ...
So what your saying is, If I only at 500 calories a day, I should see the scale go down.
you wanna make a wager on this?
Sure, let's trust some guy on the internet to be honest about not losing on 500 calories a day when study after study has demonstrated it's a matter of calories in calories out. If you don't want to listen to science and experience, be my guest to visit Dr. Oz and the rest of the tinfoil hat crowd. It's your life and your body. Hammer away at it. The rest of us will continue to cut and bulk at will based on calories in vs. calories out.0 -
There are some people who have medical issues or are on meds that mess with their ability to lose weight... However, I think most people don't lose because they are underestimating the number of calories they consume. It's easy to do!
But that doesn't negate OP's post.0 -
Actually, it's not as simple as that. I used to be a competitive skater and before a competition for about 2 weeks I'd almost double my training. HOWEVER, in that time frame, I'd gain about 2-3lbs, even though I was eating the exact same thing. I know I wasn't under estimating because my diet was VERY closely monitored, as in I followed a meal plan and never had anything outside of it.
It also has to do with what your body chooses to adsorb and keep. In those two weeks, my body would keep more of the protein that I was eating and so I put on weight. It was muscle weight so I didn't mind. When I'm really stressed, my weight will drop like crazy, not because I'm not eating but because my body just isn't absorbing any of it.
A better example would be someone who has a cup of coffee everyday. Skipping their morning brew will see themselves gaining about half a pound that day as they would be retaining more water than they usually are.
But the fact is, there are many things that contribute to weight, not just calories.
Doubling your training volume? Easy: Water weight. Muscles retain water when stressed beyond their usual capacity.0 -
Calories out > calories in ---> Weight loss
Calories out = calories in ---> Maintain weight
Calories out < Calories in ---> Weight gain
That's all. This should get rid of 99% of stupid posts of people complaining they are not losing weight even though they are at a deficit....
It annoys me when people complain about posts! We are all here to help each other! Weight loss is more complicated than that else we all wouldn't be here! You don't seem like a very patient person. I suggest you find another message board....like for intolerant impatient people!!!
We are here to help people, and OP's post was too strong IMO. But the essence of the post is true: Weight loss is NOT complicated.
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Calories out > calories in ---> Weight loss
Calories out = calories in ---> Maintain weight
Calories out < Calories in ---> Weight gain
That's all. This should get rid of 99% of stupid posts of people complaining they are not losing weight even though they are at a deficit....
It annoys me when people complain about posts! We are all here to help each other! Weight loss is more complicated than that else we all wouldn't be here! You don't seem like a very patient person. I suggest you find another message board....like for intolerant impatient people!!!
We are here to help people, and OP's post was too strong IMO. But the essence of the post is true: Weight loss is NOT complicated.
See? Not that hard to be tactful and avoid name-calling:flowerforyou:0 -
I absolute hate it when people say that.. because its not true.Calories out > calories in ---> Weight loss
Calories out = calories in ---> Maintain weight
Calories out < Calories in ---> Weight gain
That's all. This should get rid of 99% of stupid posts of people complaining they are not losing weight even though they are at a deficit....
One of the reasons its not true is because, Weight loss is not linear.
Two - People are not perfect nor do we live in a lab
Three - There is no way we can tell exactly how much calories we burn. although the HRM gives me a certain number of calories burned, It may not be a true number.
Four. -- too much salt, will keep the water, and prevent you from loosing weight
Five - Too much water, will prevent you from loosing weight.
Six - There are reports out there that says too little water will prevent you from loosing weight.
we don't live in a control environment, and although it works perfectly for you and for the next 10 people, I will guarantee you that for the next 100 people it wont work.
I'd like to see the studies that show too little water keeps you from losing weight.
All of your reasons why it is not 'eat less than you burn', are meaningless. I'm sorry - I don't understand why people want to try and make it sooo complicated.0 -
There are some people who have medical issues or are on meds that mess with their ability to lose weight... However, I think most people don't lose because they are underestimating the number of calories they consume. It's easy to do!
Actually, I've always wondered about the meds thing. It seems that people say "LAW says: calories in vs. calories out, no exception" UNTIL there's talk of certain birth control pills or oral steroids, etc. So, what happens with those drugs--do they just cause the people to eat more without them knowing it, or does it make them sit on the couch more without them noticing? (Serious question; no snark)
Some medications make people more hungry. Some make them move less. Some cause water retention. It is still the same equation in the end, one just has to figure out how many calories they are burning and eat fewer than that to lose weight.0 -
" 'Weight loss' is not complicated."
But I will say again:
Sometimes, even if the answer is right, it is the question that is wrong.
Who REALLY wants to lose weight?!?!
It is FAT loss that we are looking for (in the same way that a bodybuilder doesn't want to gain WEIGHT, s/he wants to gain muscle mass).
And I don't believe that "fat loss" is as "simple & easy" as weight loss.0 -
In for the special snowflakes, butt hurt and general snide remarks made to those of us who believe...no wait...know
it is simple as calories in<calories out=weight loss
We have never said it's easy...just simple
I know if I eat 2500 calories a day I too will gain 1lb a week...
I know if I eat 2000 calories a day I will maintain my current weight
I know if I eat under 2000 caloires a day I will lose weight
I know if I eat under 1200 calories a day for an extended period of time I will get hangry, screw my metabolism and not have the body I want
How do I know that Science says so...and those numbers are not arbitrary either...those are cold hard facts from tracking with a scale for long time...
I eventually will be able to eat more then 2000 calories and not gain weight...why because I lift weights and that means I am maintaining muscle mass...then I am gonna bulk and build some more...so I can eat all the foodz
For those who "choose" not to believe this...have fun with your weight loss and being Hangry all the time...
*waits to post butt hurt report*0 -
Of course you would. It would be a lot at first and gradually slow down as your body adapts to needing fewer calories to survive, but you will never stop losing until you eventually die of starvation.Pretty strong words coming from someone who has a baby pig as a profile pic. LOL.
In most cases it might be that simple, but weight loss is not a black and white issue. It is different for every person.
at the end of the day it all boils down to calories in vs calories out. So, no it is not different for every person ..
Now, the amount of calories you need to lose, maintain, gain will be different….but the concept is the same for all of us ….
This is barring any medical condition ...
So what your saying is, If I only at 500 calories a day, I should see the scale go down.
you wanna make a wager on this?0 -
" 'Weight loss' is not complicated."
But I will say again:
Sometimes, even if the answer is right, it is the question that is wrong.
Who REALLY wants to lose weight?!?!
It is FAT loss that we are looking for (in the same way that a bodybuilder doesn't want to gain WEIGHT, s/he wants to gain muscle mass).
And I don't believe that "fat loss" is as "simple & easy" as weight loss.
Sure it is...
eat at a calorie deficet, get enough protien and do resistence training..see simple..not easy.
I know this too as I have only lost 3lbs in 2months (net) but have gone down almost 2 sizes...the 6's are a bit snug atm but the 8's are well...not loose but...not fitting right.0 -
It annoys me when people complain about posts! We are all here to help each other! Weight loss is more complicated than that else we all wouldn't be here! You don't seem like a very patient person. I suggest you find another message board....like for intolerant impatient people!!!
In, because we are all here for the same reason.
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Actually, it's not as simple as that. I used to be a competitive skater and before a competition for about 2 weeks I'd almost double my training. HOWEVER, in that time frame, I'd gain about 2-3lbs, even though I was eating the exact same thing. I know I wasn't under estimating because my diet was VERY closely monitored, as in I followed a meal plan and never had anything outside of it.
It also has to do with what your body chooses to adsorb and keep. In those two weeks, my body would keep more of the protein that I was eating and so I put on weight. It was muscle weight so I didn't mind. When I'm really stressed, my weight will drop like crazy, not because I'm not eating but because my body just isn't absorbing any of it.
A better example would be someone who has a cup of coffee everyday. Skipping their morning brew will see themselves gaining about half a pound that day as they would be retaining more water than they usually are.
But the fact is, there are many things that contribute to weight, not just calories.
I had the exact same problem when I was marathon training. Burned about 6000 calories a week training for 7 months and 3000 the day of the marathon. How much weight did I lose? NONE and I weighed, measured and logged everything I ate; trying to trim down for it.0 -
Then why did I stop losing weight when I was eating too few calories and start losing it again when I upped my calories? And why did I again stop losing it when I started lifting heavy things? What's the simple equation for those scenarios?
As a sort of newbie here (but not to message boards in general), I definitely can see how seeing the same questions over and over again would be annoying. There would be about half the number of threads if people used the search function.
But if weight loss really was that simple, this site wouldn't exist.
You would have lost weight again eventually, eating too few calories. It's called a plateau. But you figured out you could eat more and still lose weight, so congrats!
You started lifting heavy things while still eating at a deficit and stopped losing weight? Forever? Really?0 -
why do you think you would not lose weight eating 500 a day? Even seen pictures from concentration camps, how many calories per day do you think those people ate? Could not tell you, I am not a medic, nor was I there to keep trackPretty strong words coming from someone who has a baby pig as a profile pic. LOL.
In most cases it might be that simple, but weight loss is not a black and white issue. It is different for every person.
at the end of the day it all boils down to calories in vs calories out. So, no it is not different for every person ..
Now, the amount of calories you need to lose, maintain, gain will be different….but the concept is the same for all of us ….
This is barring any medical condition ...
So what your saying is, If I only at 500 calories a day, I should see the scale go down.
you wanna make a wager on this?
yes, on a 500 calorie diet you will lose weight. It will be a lot of muscle and what not, but you will lose weight.
why do you think you would not lose weight eating 500 a day? Even seen pictures from concentration camps, how many calories per day do you think those people ate?
If what you are suggesting is true, then mass starvation would not be possible and everyone in Africa would be fat and happy …
so how much are we betting on this..10k?
are you saying on 5000 calories a day you will lose weight?
so how much are we betting on this..10k? -- Really.. you have 10 grand laying around o.k.. I will bet your 10k vs me starting a post every day that says your the greatest. Deal
are you saying on 5000 calories a day you will lose weight? -- Interesting.. look at Hugh Jackman, when he did his last Wolverine movie . He ate 6000 calories of chicken meat. now compare him with other movies he has done.
I measure everything, I keep track of everything..
-- I started out at 1700 calories in and 500 calories out - Nothing
1500 calories in 500 out - No weight loss
1200 calories in 500 - 1000 KC out - no weight loss
1500 KC in - 1500 KC Out - no weight loss0 -
" 'Weight loss' is not complicated."
But I will say again:
Sometimes, even if the answer is right, it is the question that is wrong.
Who REALLY wants to lose weight?!?!
It is FAT loss that we are looking for (in the same way that a bodybuilder doesn't want to gain WEIGHT, s/he wants to gain muscle mass).
And I don't believe that "fat loss" is as "simple & easy" as weight loss.
Sure it is...
eat at a calorie deficet, get enough protien and do resistence training..see simple..not easy.
I know this too as I have only lost 3lbs in 2months (net) but have gone down almost 2 sizes...the 6's are a bit snug atm but the 8's are well...not loose but...not fitting right.
"eat at a calorie deficet, get enough protien and do resistence training..see simple..not easy."
^see, now THAT I can agree with...but you're talking deficit, and macros, and muscle building/retention....not what the OP said which is the oversimplified calories in vs. calories out.
the problem with "calories in vs. calories out" is that people extrapolate it to such an extreme that they do the 1200cal/day HANGRY, metabolism-killing thing mentioned earlier and expect to get a great body without excess body fat. I just don't think that trying to simplifying it is helpful when people are often in too much of a rush and have never had the opportunity to educate themselves on FAT loss.0 -
It appears people that are overweight have a higher BMR.
Actually, for the majority of the overweight population, weight loss really IS that simple. However, simple does not mean easy. That's why most of us are here: to learn the simple facts, and then get support when it's not easy.But if weight loss really was that simple, this site wouldn't exist.
For those of you asking "if that equation is true why did I gain weight eating the same way after I started taking a medication?!?!" Well, it's because that medication changed the "calories out" part of the equation...not because the equation is invalid.
That makes sense. Maybe a lower heart rate or shallower breathing or other energy-using biological activities that if slowed even a little bit, over 24 hours, can lower BMR/TDEE. But all I'm saying is that, in the same way that medication could cause such a thing, couldn't internal endocrine balance (or imbalance) cause a similar decrease in "calories out"? And couldn't low calorie dieting cause the endocrine changes necessary to precipitate lower BMR/TDEE?
Sorry, I don't follow. Yes, being overweight generally provides a higher BMR, but I'm asking if it could be possible that there could be endocrine changes that might alter/lower BMR in the same way that some medications seem to do, but with an underlying cause of said changes being as a result of very low calorie diet. In other words, could it be that people hit a plateau because their hormones/etc cause a reduction in BMR in response to very low calorie dieting.
Adaptive thermogenesis. That effects the front end of the equation, but still doesn't make it invalid.0 -
I like this. It's basic and simple there are indeed many factors, but that's why I said this is simple.. Its the basic of basic.. Though we are on the internet annnnnd there will always be people doing "special" diets which I think we will be seeing some raging from them... Much rage to come. Much rage indeed. *Sits down with popcorn* Oh s**t they'll abuse me for eating popcorn because their diet says its bad. *hides*
All in all.. Do what you want diet wise. If it works and you like doing it, then keep doing it. :flowerforyou: And I will keep eating my popcorn... omnomnom.
LMAO....popcorn for breakfast, can I grab a beer and join ya!! HAHA0 -
Wow. How old are you? "butt hurt"? really?In for the special snowflakes, butt hurt and general snide remarks made to those of us who believe...no wait...know
it is simple as calories in<calories out=weight loss
We have never said it's easy...just simple
I know if I eat 2500 calories a day I too will gain 1lb a week...
I know if I eat 2000 calories a day I will maintain my current weight
I know if I eat under 2000 caloires a day I will lose weight
I know if I eat under 1200 calories a day for an extended period of time I will get hangry, screw my metabolism and not have the body I want
How do I know that Science says so...and those numbers are not arbitrary either...those are cold hard facts from tracking with a scale for long time...
I eventually will be able to eat more then 2000 calories and not gain weight...why because I lift weights and that means I am maintaining muscle mass...then I am gonna bulk and build some more...so I can eat all the foodz
For those who "choose" not to believe this...have fun with your weight loss and being Hangry all the time...
*waits to post butt hurt report*0
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