The secret to losing weight...

Redladystl

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CanadianMomma

Love this. I appreciate the time you put into writing this.

HonkyTonks

I agree with a lot of that, however:

To lose weight forever you may not skip meals. So you must eat breakfast, lunch, dinner, with snacks in between and after. Look for a steady even intake of calories throughout the day to keep your metabolism going.

Your metabolism doesn't slow down if you skip a meal. Skipping meals may even benefit your weight loss (check out Intermittent Fasting for example). I skip meals all the time, if you want to see how much that's helped have a look at my ticker.

I do agree with what you say about patience and realising it will be a life change.

kimberlylane16

Very well written! Thanks

gaylecw

Awesome post!!!!

rileysowner

::SIGH:: lots of nonsense in that post

HRMs, not necessary, they can be useful for some, but i'm willing to guess that the majority of people who have lost weight and kept it off, did not use a HRM

To lose weight forever you have to learn how to eat. You can’t be eating junk food, processed food, take out food, sweets and candy for a majority of your diet. That food is high carb, high sodium, high fat and high calorie. Although you may fit this food into your calorie profile for the day, in the long run you aren’t doing your body or yourself any favors. Eating that way is what got you here. Your diet is anything you eat. There’s no going on a diet, but there is changing your diet. Fresh vegetables, salads, calorie free dressings, lean protein, low carb / healthy carb, the 40/40/30 plan, this is how you have to learn how to eat.

Please read up on discretionary kcal allowance, beyond that you shouldn't use ratios to determine macros so there goes advocating 40/40/30 (which is 110 btw) and what is a healthy carb?

To lose weight forever you have to eat. As I always say, God’s little joke on us all. Here on MFP your calorie deficit, based on the amount of weight you have chosen to lose a week, (1 lb, ½ lb, etc.) has already been calculated and is reflected in your daily required calorie intake. Women may NOT eat less than 1200 calories, and men may NOT eat less than 1500. Eating less will probably make that scale stand still, and you may also gain.

Putting arbitrary amounts of cals that you can't eat under is nonsense. You have to take into consideration ht/wt and many other factors. I guess PSMFs and VLCDs work by voodoo since they are under both allotments

To lose weight forever you may not skip meals. So you must eat breakfast, lunch, dinner, with snacks in between and after. Look for a steady even intake of calories throughout the day to keep your metabolism going.

There is no metabolic advantage to increased meal frequency and your metabolism doesn't stop, so i fail to see how a steady intake of cals will keep it going


The only "secret" you need to lose weight is to create a calorie deficit, ideally you shouldn't over complicate it by worrying about when and what to eat. zomg do i have to eat breakfast, can i eat carbs after 4pm, blah blah. While i have no doubt all the things you listed worked for you, your rationale behind many of things listed is just an opinion and not based in any sort of fact based reality

Well said ACG.

rileysowner

To the OP, there is much I appreciate in your post. However, those point ACG made are important. Making those this one "must do" to lose weight is simply pushing things too far. Yes, for weight loss, permanent change is needed, but not in those areas. I like my HRM, but can lose just fine without it. If I eat as many times as you advocate I am always hungry and fall of the wagon. But overall your focus is great.

basenji

great post!

Barneystinson

Let's sum this up...to lose weight:

1. Calorie defict through eating and/or increased activity.

The rest remains personal preference.

bzmommy34

bump

stef827

Bump

FiremanSam111

Bum. P.

Nana_Booboo

Great post.

knelson422

All I have to say is "Why not me?" Why shouldn't I be able to do this. I kick my butt out of bed at 5:15 to work out for an hour, then take care of my fam all day, why shouldn't I feed myself better food instead of junk? I need to find sweetness in life, not in food. Thanks for the thoughts. I appreciate you taking the time to post this. I have bookmarked it.

nonna02

einee14

Thank you for this! I've been on my weight loss journey for just about 4 years now. I've lost 125 pounds, and come to think of it, I've kept it off for almost 2 years now. Last year, I ended up having 3 surgeries, 2 very debiliating surgeries on my hip, nothing to do with being overweight a genetic issue. However, with that said, I've kept off essentially everything but about 10 pounds. Yet, I continue to beat myself up about those stupid ten pounds. I get close to that "2" number on the scale and I flip out! It is all about choices and putting what you want into perspective. Do not tell me that because you are injured you can't lose weight or maintain your weight, bc that is a bunch of crap! It's about making smart and mindful choices! As much as I want a flipping greasy burger or fatty slice of pizza, I know it won't help me in the end and it will make me feel worse!

kateroot

OP, your post consists of much more opinion than fact. It was great of you to take the time to share what's worked for you, but the only thing we "must" do to lose weight is maintain a calorie deficit, and the only thing we "must" do to keep it off is to avoid a calorie surplus.

neverlost

Women may NOT eat less than 1200 calories

Thanks, saved your post on my computer. I still struggle with this ^^ when I don't plan my day well.

ahavoc

OP, your post consists of much more opinion than fact. It was great of you to take the time to share what's worked for you, but the only thing we "must" do to lose weight is maintain a calorie deficit, and the only thing we "must" do to keep it off is to avoid a calorie surplus.

My opinion has let me lose 50 pounds. I've tried to lose before,but nothing worked really until I started following these guidelines. True, each person is different, true, certain things may be tweaked for the individual, and yes, I have even more to lose, but I will lose it, and I will keep it off, and I can do it. In general, whether you like it or not, for the majority, this is the best way to do it.

Holmesfamily26037

bump

dyanroberts

Great post to keep referring to.....

Acg67

OP, your post consists of much more opinion than fact. It was great of you to take the time to share what's worked for you, but the only thing we "must" do to lose weight is maintain a calorie deficit, and the only thing we "must" do to keep it off is to avoid a calorie surplus.

My opinion has let me lose 50 pounds. I've tried to lose before,but nothing worked really until I started following these guidelines. True, each person is different, true, certain things may be tweaked for the individual, and yes, I have even more to lose, but I will lose it, and I will keep it off, and I can do it. In general, whether you like it or not, for the majority, this is the best way to do it.

So instead of admitting that much of your advice and rationale is based on pseudoscience, you get all defensive? And it is not the best way to lose weight, set up your macros, chose foods or anything of the such. The best way is something that you can adhere to, not a made up set of rules and tips someone just made up because of a N=1 experience

70davis

Bump

ahavoc

::SIGH:: lots of nonsense in that post

HRMs, not necessary, they can be useful for some, but i'm willing to guess that the majority of people who have lost weight and kept it off, did not use a HRM

Didn't say they were necessary, said they were recommended.

Please read up on discretionary kcal allowance, beyond that you shouldn't use ratios to determine macros so there goes advocating 40/40/30 (which is 110 btw) and what is a healthy carb?

sorry for the typo, 40/30/30. Healthy carbs = whole grains, vegetables, fruits and beans. Higher protein lower carbs (not no carbs) works for many,

Putting arbitrary amounts of cals that you can't eat under is nonsense. You have to take into consideration ht/wt and many other factors. I guess PSMFs and VLCDs work by voodoo since they are under both allotments

Really? Even MFP uses these arbitrary amounts. Perhaps you don't believe in starvation mode, but I had it happen to me, and once I started eating more, I started dropping weight.

There is no metabolic advantage to increased meal frequency and your metabolism doesn't stop, so i fail to see how a steady intake of cals will keep it going

Some research suggests that breakfast skippers may be more prone to overeating later in the day. And research from the National Weight Control Registry has shown that weight-loss maintainers are more likely to eat breakfast than not.

A big misconception with dieters is to drop breakfast, drop lunch, and just eat a big dinner. More calories at one time are too much for your body to handle. It causes a significant increase in your blood glucose levels, a spike in your dormant metabolism, followed by a crash. To avoid this crash, and to feel less hungry throughout the day, eating more often is recommended.

The only "secret" you need to lose weight is to create a calorie deficit, ideally you shouldn't over complicate it by worrying about when and what to eat. zomg do i have to eat breakfast, can i eat carbs after 4pm, blah blah. While i have no doubt all the things you listed worked for you, your rationale behind many of things listed is just an opinion and not based in any sort of fact based reality

A calorie deficit is how you lose weight. Keeping the weight off is a whole other ball game.

It's ok that you don't agree with me. I know you never will, and that's ok. I wish you luck on your weight loss experience.

MaddoxsMommy

LOVE, LOVE, LOVE! My favorite part was, "You are human and it will be okay."

Acg67

sorry for the typo, 40/30/30. Healthy carbs = whole grains, vegetables, fruits and beans. Higher protein lower carbs (not no carbs) works for many,

Again, you should not use ratios to set macros and what makes whole grains healthier then refined grains, keeping in mind that whole grains have higher phytate content and phytate content effect on mineral absorbation?

Really? Even MFP uses these arbitrary amounts. Perhaps you don't believe in starvation mode, but I had it happen to me, and once I started eating more, I started dropping weight.

I see you completely glossed over that ht and weight should be factored into things, someone who is very petite can eat under 1200 cals with no problem, since their deficit could still be moderate based on activity. Woohoo N=1, read p on the Minnestoa starvation study among other things

Some research suggests that breakfast skippers may be more prone to overeating later in the day. And research from the National Weight Control Registry has shown that weight-loss maintainers are more likely to eat breakfast than not.

A big misconception with dieters is to drop breakfast, drop lunch, and just eat a big dinner. More calories at one time are too much for your body to handle. It causes a significant increase in your blood glucose levels, a spike in your dormant metabolism, followed by a crash. To avoid this crash, and to feel less hungry throughout the day, eating more often is recommended.

epidemiological studies? surely you're kidding. correlation =/= causation. And how many cals at one time is too much for your body to handle? Anything backing this claim up? the burden of proof is on you for making such a claim

It's ok that you don't agree with me. I know you never will, and that's ok. I wish you luck on your weight loss experience.

It's not just me that doesn't agree with you

kateroot

OP, no need to get defensive. I wasn't criticizing the way you do things, if it works for you I think it's great. But just about everything you said in your OP has no basis in actual fact. Most of the things you mention are things that I incorporate into my own life, but that doesn't mean they work for everyone or even that they have any real benefit. A great example of this is the 8 glasses of water you mention. I generally drink between half a gallon and a gallon of water every day, but I know there's no scientifically proven benefit to doing so, so I'm not going to go on a message board and tell people they "must" or even "should" do what I'm doing just because I think there's a benefit to it.

There's far too much pseudoscience and people stating opinions as fact on this site. I think it has a tendency to overcomplicate things or confuse people who are new to MFP or new to weight loss/fitness. It really is much more simple than you make it out to be.

MandaJean83

AMAZING post!

smcesko

AWESOME POST!!!!!!!!! Thank you!

gleechick609

The secret to losing weight: create a calorie deficit, not a surplus.