Success by counting calories and exercise alone?

butterfli7o
butterfli7o Posts: 1,319 Member
in Health and Weight Loss
I've been around a while and don't want to complicate the question.....I want to know who here has had fat loss success just by keeping a caloric deficit and moderate exercise. Not eating clean, not shunning fast food/processed food, not tracking macros, not banning sugar, etc. Strictly a consistent calorie deficit and working out.
I have to admit, I'm very tired of complicating things and for the past week I've been eating whatever I want as long as I don't go over my 1,600 calorie limit. I also exercise four days a week (roughly) including lifting heavy. I have to say I'm very happy and feel completely full and satisfied this way. I'm just having a hard time believing I can be successful as I've probably had one processed meal/fast food meal almost every day!
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Replies

  • Lives2Travel
    Lives2Travel Posts: 682 Member
    Me. Almost 10 months and 103 lbs. lost. Just counting calories and moderate exercise. I eat everything in moderation. I do try and hit my macros as a weekly average, but for a long time I ignored that as well. I realized pretty quickly that I had to devise a plan that is sustainable for me. Eating "clean" just ain't it. I'm pretty much done with cooking at this point in my life and would starve without Trader Joe's prepared meals. Microwave or saute a veggie to go with and it's dinner time!
  • stevencloser
    stevencloser Posts: 8,911 Member
    Most of the people on here.
  • cmeiron
    cmeiron Posts: 1,599 Member
    It's worked for me. In fact, it's been the ONLY thing that's ever worked for me. The only thing I've done beside track calories is track macros, mostly because I've been interested in either retaining (while cutting) or gaining (while bulking) muscle mass as much as possible, so getting adequate protein is important to me.

    Otherwise, yeah. I eat food I like, including fast food, dessert, beer, etc., - as long as it fits in my calorie goals - and lift weights three times a week (and a bit of cardio in between).

    No pills, no gimmicks, no "bad" vs "good" foods.

    It doesn't have to be complicated at all, and it's easy to track macros along with calories, since it's all logged at the same time anyway.
  • bajoyba
    bajoyba Posts: 1,153 Member
    Worked for me.

    I do keep an eye on my nutrition (mostly to get enough protein), but yeah. I pretty much eat what I want as long as it fits into my calories for the day.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    It's worked for me. In fact, it's been the ONLY thing that's ever worked for me. The only thing I've done beside track calories is track macros, mostly because I've been interested in either retaining (while cutting) or gaining (while bulking) muscle mass as much as possible, so getting adequate protein is important to me.

    Otherwise, yeah. I eat food I like, including fast food, dessert, beer, etc., - as long as it fits in my calorie goals - and lift weights three times a week (and a bit of cardio in between).

    No pills, no gimmicks, no "bad" vs "good" foods.

    It doesn't have to be complicated at all, and it's easy to track macros along with calories, since it's all logged at the same time anyway.

    x2. Eat what you enjoy, but aim for a good portion to come from foods that are high in nutrients. Beyond that EAT ALL THE GOODIES (provided you're still in a deficit).
  • Happymelz
    Happymelz Posts: 536 Member
    Um...isn't that the point of MFP?

    Kidding, but not really.

    This is the ONLY way I do it. I'm not about specific diet plans because I want this to be LONG TERM weight loss.
    I plan on keeping it off because when I get to maintenance I won't be all "YAY Now I can eat whatever I want!!!" because I have been eating what I want...in moderation.

    OR exercising to eat more food. Yep, I totally do that. :)

    *goes back to eating Bacon Egg and Cheese biscuit.
  • Chickee8586
    Chickee8586 Posts: 155 Member
    While I'm not eating clean, I do try to keep my carbs and sodium at reasonable levels. That means I occasionally go over, but mostly stay in the ranges I set for my macros. Biggest thing I'm concentrating on is staying within calorie limits. Yes, I did change them from the preset 1200, but I've also taken time to adjust as needed to make sure I still feel good enough to include exercise.

    I try to get to the gym 5 days a week, but mostly make it 3 days consistently.

    And yes, it's working for me too.
  • sargessexyone
    sargessexyone Posts: 494 Member
    I like my food "dirty" :wink:
  • leggup
    leggup Posts: 2,942 Member
    You will have weight loss success on a calorie deficit alone. Exercise is a bonus that can help your weight loss goals. As for eating junkfood, some of it may have some impact on weight loss. If you have a ton of salty foods, you may feel bloated and put on a little water weight. If you eat high fat/carb/anything but protein, your workouts won't be as efficient as they could be if you were giving your body what it needs.

    There are also a lot of posts on here about people having problems in the bathroom. They may be losing weight, but they're uncomfortable, digestively speaking.
  • Happymelz
    Happymelz Posts: 536 Member
    I like my food "dirty" :wink:
    Yes!!!
  • Nice2BFitAgain
    Nice2BFitAgain Posts: 319 Member
    I am - I eat regular foods, moderately and I work out for 30-45 minutes 3-5 times a week. I have lost 28 pounds in 15 months - 6 more to go to goal.
  • sfbaumgarten
    sfbaumgarten Posts: 912 Member
    Works for me...
  • nomad1000
    nomad1000 Posts: 206 Member
    That is what is working for me.

    I will admit that after a couple of months I tweaked my carbs, protein and fat to 40/30/30 but don't always hit those and I have been losing 2+ lbs/week consistently since I started in January.

    I like being able to eat what I like as long as it fits into my Daily Goal. And I regularly exercise just for the extra cals so I can have a higher cal treat.
  • BadKittie05
    BadKittie05 Posts: 157 Member
    Well, I haven't updated my new weight since I want to be sure it wasn't just a fluke, but in the past two weeks I've dropped nearly 10 lbs and that's what I've been doing. I realize that it's probably a bunch of water weight from where I stopped drinking cokes and eating a ton of sugar, but I definitely still eat whatever I want for the most part. 24 lbs down per the scale yesterday, but I'll know for sure today when I check it again. (I always like to check it two days in a row to ensure that I didn't just need to make a stop at the RR LOL!!!) (sorry for the TMI moment!)
  • dlionsmane
    dlionsmane Posts: 674 Member
    Works for me too. 44 pounds total so far!
  • healthyplans
    healthyplans Posts: 134 Member
    me! I have lost what I have by eating the same as I always have, only much less of it! It is what works for me. I will say though that as I get closer to goal, I am more concerned about making sure I get enough protein and fiber and keep carbs down somewhat... but I dont go crazy over it.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I did at first. I've had more success since I started tracking macros though. But for my first couple of years here I ate whatever I wanted and just walked for exercise.
  • BadKittie05
    BadKittie05 Posts: 157 Member
    I like my food "dirty" :wink:


    Are we talking coverd in chocolate dirty, or smothered, covered and swimming in gravy here?? :laugh:
  • tibby531
    tibby531 Posts: 717 Member
    I started with all uber-processed foods, didn't pay ANY attention to my macros, worked out for an hour a day, and the pounds practically fell off of me.
  • mulecanter
    mulecanter Posts: 1,792 Member
    What's a macro?
  • butterfli7o
    butterfli7o Posts: 1,319 Member
    Um...isn't that the point of MFP?

    Kidding, but not really.

    Honestly, I know. I just needed to hear it. Sometimes there is just too much information on here and I get to wondering if I should be spot-on on my macros, banning grains, doing IF, doing more cardio, not eating at night, banning sweetener, eating mostly whole foods....etc. etc. etc. You know what I'm talking about. I was starting to question everything and driving myself nuts. I just want to EAT, dammit!
  • dmenchac
    dmenchac Posts: 447 Member
    I've been around a while and don't want to complicate the question.....I want to know who here has had fat loss success just by keeping a caloric deficit and moderate exercise. Not eating clean, not shunning fast food/processed food, not tracking macros, not banning sugar, etc. Strictly a consistent calorie deficit and working out.
    I have to admit, I'm very tired of complicating things and for the past week I've been eating whatever I want as long as I don't go over my 1,600 calorie limit. I also exercise four days a week (roughly) including lifting heavy. I have to say I'm very happy and feel completely full and satisfied this way. I'm just having a hard time believing I can be successful as I've probably had one processed meal/fast food meal almost every day!

    Um... about 90% of the people on this site.....

    Heck, you don't even have to exercise.

    You can eat whatever you want as long as your create a deficit.
  • trinity5703
    trinity5703 Posts: 78
    This would be me. I lost 47 a little over a year ago, unfortunately being on the road the last year for work has put about half off that back on. I try to keep my calories between 14-1600, walk about an hour a day (compliments of a really big dog who demands it), and drink a lot of water. If I know I'm going out with friends for dinner/drinks, I budget it into my daily intake. I don't deny myself anything really. I do try to limit my fried food intake, but I haven't cut it totally out of my life. Sometimes you just NEED fried chicken.. ya know??? Basically I just eat more veg, fruit, protein.
  • zyxst
    zyxst Posts: 9,149 Member
    I have no idea how much of my weight loss is fat loss.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    What's a macro?

    Protein, fat, and carbs


    And alcohol, but MFP doesn"t give it its own category.
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    I've been around a while and don't want to complicate the question.....I want to know who here has had fat loss success just by keeping a caloric deficit and moderate exercise. Not eating clean, not shunning fast food/processed food, not tracking macros, not banning sugar, etc. Strictly a consistent calorie deficit and working out.
    I have to admit, I'm very tired of complicating things and for the past week I've been eating whatever I want as long as I don't go over my 1,600 calorie limit. I also exercise four days a week (roughly) including lifting heavy. I have to say I'm very happy and feel completely full and satisfied this way. I'm just having a hard time believing I can be successful as I've probably had one processed meal/fast food meal almost every day!

    I have, however I did monitor everything for a long time, but not sugar... sugar is just the new "it thing" it's kind of stupid, I legit had a guy at the gym tell me to stop eating carrots as they are what's not allowing me to lose weight... **** off with that nonsense.

    So now for about the last year I've just been eying my food, did a bulk and went up 40lbs ... Now I've been cutting since January and I'm down 18lbs so far which is just fine with me :). It's not a race and I love going to the gym, I enjoy all the foods I eat, I guess what is kind of lucky in a way is that I'm allergic to gluten so I can't have pizza (gluten free replacements suck!) or a sandwich or a piece of cake... like just can't have it.
  • mikeykhan2003
    mikeykhan2003 Posts: 177
    Me; I don't like complicated.
  • MelsAuntie
    MelsAuntie Posts: 2,833 Member
    Same here. I keep track of my calories, I don't go over my quota of 1,700 calories a day, and I do farm work for exercise, other than that, I just eat whatever I want to, always including chocolate. I don't give up anything, I don't pay any attention to macros/micros/clean eating ( as far as I'm concerned, unless I've dropped it on the floor, it's clean)/paleo/TDEE/BMI, any of that, too much bother.
  • bparr
    bparr Posts: 246 Member
    Of course, everyone is different. For me, I didn't start losing BODY FAT until I started working with a trainer that had me working out in my Fat Burning zone and building muscle. The scale hardly moved (about 2 lbs), but I lost 6% body fat.
  • DWF65203
    DWF65203 Posts: 10
    It is ultimately calories in / calories out. I try to stay away from junk food / fast food just because it adds calories too fast and I won't be satisfied - but if you can stay on calorie deficit you will lose weight and fat.

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