The BASIC weight loss strategy. No gimmicks.

ninerbuff

Barring any health/hormonal issues, there are really only a few steps one in the general population needs to do to achieve weight loss:

1. Once one calculates their TDEE (total daily energy expenditure), take that number and eat 20%-25% less calories from it. Too high a deficit can slow metabolic rate and cause a standstill to weight movement.

2. Ensure that one is consuming their daily essentials (macro/micro nutrient values) regardless of what macro ratio they decide to do.

3. Ensure that calories being consumed are pretty accurate. Guessing and estimating portions, measurements, etc. can easily lead to more calories consumed than expected.

4. BE CONSISTENT with it. If anyone usually fails in with weight loss, it's due to INCONSISTENCY.

That's pretty much it. No other gimmicks, tricks, supplements, etc. needed.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Veil5577

So simple, isn't it... and yet so hard to do sometimes.

emdeesea

Once one calculates their TDEE (total daily energy expenditure), take that number and eat 20%-25% less calories from it. Too high a deficit can slow metabolic rate and cause a standstill to weight movement.

This is what slowed me down. My deficit got too high and weight loss stalled because I had no energy to move more. So I got stalled on the same weight for more than six weeks.

When I increased those calories by about 400 a day, the energy went up, and weight almost immediately began to drop again.

I don't know how anyone can do the 1,200 calories a day thing.

Laurenloveswaffles

Bumping so more people see.

I like this video on the importance of weighing foods:
http://www.youtube.com/watch?v=JVjWPclrWVY

radmack

The program is simple, but the psychology of sticking with it not so much . . .

dym123

Too simple...it will never work.

ninerbuff

So simple, isn't it... and yet so hard to do sometimes.

Yep.
My dad told me once: "I can show you how to wipe your butt correctly, but if you don't do it, expect a different result.":laugh: :laugh:

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

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W31RD0

Too simple...it will never work.

Exactly, we obviously need to just eliminate an arbitrary food from our diets. Cauliflower is white, right? We need to stop eating that, and the fat will just melt away. lol

Yep. Simple math. Yet it doesn't take into account variables.

Variables being pizza and my couch.

Don't forget about the statistical outlier. You know, the one that's lying on the couch.

msf74

Yes, but what about The Blerch?

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ARNJMN

Please no eye rolls or sighs haha...

But, let's say my TDEE minus 20% is 1870ish...Do I eat this amount no matter what? Example, if I don't work out one day or if I burn 900-1100 calories?

Thanks!!

likitisplit

While you are totally right, I find that 20% leaves me too hungry and I'll end up binging over maintenance.

So, you still need to be an adult and make good choices about the types of food and the quantities that allow YOU to be consistent.

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W31RD0

Please no eye rolls or sighs haha...

But, let's say my TDEE minus 20% is 1870ish...Do I eat this amount no matter what? Example, if I don't work out one day or if I burn 900-1100 calories?

Thanks!!

Most cardio sessions are only gonna burn about 200 cal. So you are still good. But if you feel like you are getting faint on those workout days, try wolfing down a protein shake, even if it takes you slightly above your 20%.

Bwneyegirl

BUMP

x0PIEtRINA

Question - what if you've already met your calories for the day and you still feel hungry?? Drinking tons of water and still hungry? Then what?

ninerbuff

So simple, isn't it... and yet so hard to do sometimes.

Yep. Simple math. Yet it doesn't take into account variables.

Variables being pizza and my couch.

Bro, do one arm bench presses with the couch while eating the pizza. Solved.:laugh:

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ARNJMN

Please no eye rolls or sighs haha...

But, let's say my TDEE minus 20% is 1870ish...Do I eat this amount no matter what? Example, if I don't work out one day or if I burn 900-1100 calories?

Thanks!!

Yes, because the calculation is based off your activity level so it averages out. You eat the same whether you work out or not. I do see some people subtract calories from non-workout days and pad their workout days but I'm not sure if there's a concrete benefit.

Also what are you doing that's burning 1000 calories? Is this like a 4 hour work out or something? For me that'd be an hour or more of running and i'm 5'11" 240lbs.

Nope, no four hour workouts
I run, quite a bit, along with some intense cross training and heavy lifting. My highest calorie burn days are my 2-a-day's which only happen once or twice a week.

Thanks for your post!

aurorareigns

Consistency over time is so the key

ILoveGingerNut

oooohhhhh really??????

ninerbuff

Please no eye rolls or sighs haha...

But, let's say my TDEE minus 20% is 1870ish...Do I eat this amount no matter what? Example, if I don't work out one day or if I burn 900-1100 calories?

Thanks!!

If you want to rely on consistency, stick with eating 20% less than your TDEE on a DAILY basis. So yes on the days you do less activity, you'll eat less. And one days you burn much more than usual, you'll eat more.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Hornsby

Unfortunately, there is a billion dollar diet industry with much more marketing power than you. As long as there is the internet, and people who like to pray on other's checkbooks and people gullible enough to fall for gimmicks, it will never be as simple as the OP. We can all hope though.

Happymelz

Question - what if you've already met your calories for the day and you still feel hungry?? Drinking tons of water and still hungry? Then what?

Yep. OR, grab a healthy snack that won't put you too far over for the day and the next day try to make choices that won't leave you hungry. (look at my diary for Tuesday. I was hungry ALL day, because of the poor choices that I made.)

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ARNJMN

One more question!
(I lost a substantial amount of weight about 1 1/2 years ago, and put, literally, a chunk back on this winter while healing a broken foot. Not a huge amount but enough to effect my fitness level. And, to lose it this time, I want to be as strong and smart about it as possible)...

I have heard that the smaller the amount of weight you need to lose the lower percentage you should subtract from your TDEE...is this true? I am not claiming an opinion on this right now, just purely asking.

I really appreciate ya'll letting me pick your brain

LeslieB042812

Question - what if you've already met your calories for the day and you still feel hungry?? Drinking tons of water and still hungry? Then what?

I think that's where what you eat makes a difference. I know on these boards people are big proponents of not eliminating foods, but I've found that when I stick to whole, unprocessed foods (like meat, eggs, veggies, fruit, potatoes), with full fat (olives and avocados, chicken skin, etc.), I have a MUCH easier time sticking within (and often under) my 1200 calories/day without feeling hungry. I think that for weight loss, it's helpful to eliminate treats and include them on maintenance days (or one day/week of slightly higher calories) instead. 1200 calories of frozen meals, granola bars, bread, etc. leaves me ready to stab and eat anyone who comes too close to me! lol The difficult thing is that it's much easier to eat processed/ready made foods. Good luck!

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Nachise

Would someone please explain how to calculate TDEE please?

Laurenloveswaffles

Would someone please explain how to calculate TDEE please?

http://scoobysworkshop.com/calorie-calculator/
www.iifym.com

Sabine_Stroehm

Great post. A question, though. If we can choose our macro ratios, are they really all that important?

Ensure that one is consuming their daily essentials (macro/micro nutrient values) regardless of what macro ratio they decide to do.

I'm a firm believer (as you know) in eating a nutritious diet, but do wonder about including macros in a "basic" strategy.