This really gets confusing
Woodmangler
Posts: 96 Member
... confusing to the point of creating doubt. Doubt that what I am doing is the "right" thing.
Reading a lot of forum posts it sure seems like a very large amount of people are not successful at losing weight, which flies in the face of the posts that it is simply "calories in, calories out" .... then the posts that "you have to exercise"... "have to drink water" ... "watch out for sodium" ... "have to raise metabolism"... "you are in starvation mode"...
AAaaagghhh!! :sad:
Here's what I believe so far
(1) I have to track my food... every bite. I can see where it would be very easy to eat too much unless I track it.
... that's it. That is all I know for sure at this point.
Has anyone ever broke all of this down to simple instructions that work for nearly all people??
It does get frustrating to go through the hunger and change nearly everything I am doing and not see a weight loss... even half a pound would be very encouraging.
Your thoughts?
Reading a lot of forum posts it sure seems like a very large amount of people are not successful at losing weight, which flies in the face of the posts that it is simply "calories in, calories out" .... then the posts that "you have to exercise"... "have to drink water" ... "watch out for sodium" ... "have to raise metabolism"... "you are in starvation mode"...
AAaaagghhh!! :sad:
Here's what I believe so far
(1) I have to track my food... every bite. I can see where it would be very easy to eat too much unless I track it.
... that's it. That is all I know for sure at this point.
Has anyone ever broke all of this down to simple instructions that work for nearly all people??
It does get frustrating to go through the hunger and change nearly everything I am doing and not see a weight loss... even half a pound would be very encouraging.
Your thoughts?
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Replies
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Patience . . . . your body has alot to get used to before it lets go. You're doing everything right. It WILL happen.
Eat more fruits and veggies at your meals and it will help the hunger. Water anytime you feel hungry too.
Hungry for a new life? I am. Sometimes I enjoy being a little hungry. But usually I eat something.
Two things that will rev it up more, increase the frequency of exercise (twice a day instead of once) and the length by a few minutes as you build up to it. Steady and slow.0 -
My thoughts are that people over-complicate their plan and are far too restrictive.
You need to create a sustainable energy deficit. This is a necessity.0 -
I could never succeed at weight loss until I stopped putting expectations on it (and myself). I used to have a horrible time of it, thinking I needed to lose faster, or a certain amount, or that it was even up to me. This time around, I said to myself, "No timelines, no strict rules. If I just eat like I would if I were already healthy, then I'll eventually lose weight. It can't not happen." And it started dropping off faster than it ever had when I'd tried to force it. So now, even when I have ups and downs (and I've had some big ups and downs) it doesn't discourage me. I know it's not permanent and I know that making mistakes has virtually nothing to do with long-term success.0
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Unfortunately, NOTHING works for all people....except perhaps the tracking it thing.
I do believe there are things everyone needs to watch, especially sugars and sodium. Sugar is not a trigger for everyone like it is for me, but it is still empty calories, and there is a lot of research to suggest it does lots of bad things to our bodies....inside, and out.
Sodium is something we need to be aware of because it is EVERYWHERE! From broccoli to highly processed foods. Obviously more-so in the processed foods. Again, it does really bad things, inside and out. You develope high blood pressure, or have a stroke. Unfortunately, there is no way of knowing that ahead of time. I do believe genetics play a part in it, as in all things....but I don't want to take the risk that I'm the exception to the rule. Besides, after breaking the habit, I find I enjoy foods with less sodium. You actually taste the food...not the sodium.
Vegetables help fill up everyone I know. And if they are brave, and try different veggies, prepared different ways, they will eventually find vegetables they LOVE! I think a lot of us were turned off on veggies by the mushy ones our moms used to serve. lol
Clean, whole foods, while perhaps not the path everyone will follow, will work for everyone. That I firmly believe. If you are eating mostly lean meats, vegetables, fruits, whole grains, you will feel better, and probably lose weight. They aren't as inconvenient as some people think. When I think back to all the time I wasted sitting in a drive-thru line, are waiting for my food in a restaurant, that's a whole lotta meals I could have prepared at home!
You are doing a fantastic job! Day by day you are learning what works for YOU! And really, that's all that matters.
Sorry, as usual, I rambled. :blushing:0 -
My opinion is to keep it simple.
Eat enough, not too much, not too little
Move more and find something you enjoy
Period. It work until the last few pounds.
Then those last 10 are a ***** but at least usually people are at a healthy weight0 -
In my opinions weight loss and fitness communities actually make things harder for people. There is too much conflicting information, then there are the people that think they know everything about weight loss, then there are the fitness nuts who are already in near perfect shape just here to showcase themselves and lecture others, then there is all of this endless "you should do this, you shouldn't do that, thats bad for you, thats good for you back and forth". I don't participate in communities like this - or any communities really for that reason.
EVERYONES body is different. What works for someone is not going to necessarily work for you. You have all different kinds of factors that make up who you are, how you got here, and why your body responds the way it does etc. I have PCOS which really messes up your metabolism so one day is different from the next for me. No advice anyone ever gave me worked for me including what doctors have told me to do. I had to learn about my own body and what does and doesn't work for me. Keep logs, mood journals, do my measurements, and really see what works and doesn't FOR ME.
I'm not going to give you any advice but this ... stop reading the forums.0 -
As always, short, to the point, and dead on! Will you teach me how to do that? I seem to need to write a novel...see? I'm doing it again. lolMy thoughts are that people over-complicate their plan and are far too restrictive.
You need to create a sustainable energy deficit. This is a necessity.0 -
My thoughts are that people over-complicate their plan and are far too restrictive.
You need to create a sustainable energy deficit. This is a necessity.
This. Just follow the guidelines of this sight. You can't fail if you do that....if you're honest in logging your food, measuring and counting accurately. Develop good habits that you'll keep the rest of your life. And lift weights.0 -
Very confusing! I've been trying to figure out how many calories I should be eating per day. I've looked at half a dozen online calculators, talked to my doc, read books....they all say something different. BMR, TDEE, BF, cardio (how many minutes? at what intensity? target heart rate?), weights (how heavy? how many sets? how many reps?), etc etc etc....I get a little OCD with the numbers, but I have to fight that tendency and realize that as long as I'm eating lean proteins, vegs, fruits, avoiding super processed carbs and sugar, and watch portion sizes, my total calories stay in the same area + or - 200 here and there. I do have to force myself to exercise (I'm lazy), but I'm getting pretty consistent with that. All I know is that as long as the scale continues to go down, I'm happy. Of course I still have a lot to lose, so things will get even more confusing when I'm closer to goal and still trying to figure this all out! Oy!0
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Good luck in your journey.. And never give up. You are so right, TRACKING EVERY BITE IS THE KEY TO SUCCESS and as one of the above posters said, exercise AND drink your water. There are so many conflicting ideas on MFP on how you should eat... some say eat your exercise cals, some say do not eat your exercise cals. Me, I go to a nutrution site that I trust and get my answers. I do come to forums and get ideas but if I am conflicted on something, I check with advice from my favorite fitness magazine. Again, good luck to you and if you need a friend for support, feel free to add me 0
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As always, short, to the point, and dead on! Will you teach me how to do that? I seem to need to write a novel...see? I'm doing it again. lolMy thoughts are that people over-complicate their plan and are far too restrictive.
You need to create a sustainable energy deficit. This is a necessity.
I agree that this is correct. I think the OP's point was how do you know what a sustainable energy deficit is? OP, you need to figure out your BMR, TDEE, and TDEE - cut (most use 15%). You can find that out here. http://scoobysworkshop.com/calorie-calculator/0 -
I've lost 27 pounds in less than one month using "calories in, calories out." I think some of the people that aren't losing are either underestimating their calories, or overestimating their burns.0
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ummmm, talk about confusing...you're here and posting....so, I'm confused.
<snip in interest of space>I'm not going to give you any advice but this ... stop reading the forums.0 -
here is what I believe so far ...
*track everything (even if it looks bad) AND track before you eat if possible unless its right away in the morning.
*decide what meal is most important for you, and thats where you put your calories. I love my dinners, so I save my
calories throughout the day for that meal and I plan ahead alot.
*quit drinking pop if you drink it (last night I had one because the water at the restaurant was disgusting, but, I know
its not going to kill me once in a while).
*drink drink drink water even if you aren't thirsty, they say aim for 8 glasses of WATER I say aim for 12. skip the juice and don't waste your calories on drinking. learn to love water.
*if you are hungry for steak, eat steak, but within your calories etc. (i recently bought a food scale, because I didn't know the different between a 4 ounce steak and a 8 ounce streak) :ohwell:
*watch sodium. for some people sodium isn't a big thing, for me it makes me a gain a pound or 2 overnight, yes,
it is just water weight, and I lose it within the next day or 2 IF I drink lots and lots of water.
*I don't eat things I don't like just because they are good for you, If I dont like what I am eating, I won't do this for my lifetime.
*go walking or do some sort of exercise everyday.
*a lot of people say don't do it, but I weight myself everyday, just because it tells me where I am sitting and if I should watch what I eat for the day more careful. (mostly sodium). see what works for you.
*if you want a treat (icecream) or whatever it is you like, measure it and log it BEFORE you think about eating it. see where you sit with your sugars.(also, add sodium and sugars on if you don't already track them)
*people say eat back your workout calories, I personally don't. once again, see what works for you. they are there if and when I do need them tho.
*if you are constantly hungry, grab some nuts and a bottle of water, see if that helps the hunger. remember, once your stomach starts shrinking, these hungry pains will start to go away.
*try to keep chips or cookies or whatever your cravings are out of the house if possible.
*buy a fitbit tracker if you can afford one, that way, you know how many more steps you should be aiming for in the day. try to up your amounts everyday.
thats about all 0 -
An appropriate calorie deficit for the amount you have to lose. IE, don't try to lose 2 pounds a week when you're only 5 pounds from goal.
Most of your food should be close to the form in which it's found in nature. IE, chicken breast vs chicken nuggets that more closely resemble the texture of medium density fiberboard, or a nice hunk of sharp cheddar vs a cheese-food from a spray can.
Get some form of exercise that you enjoy at least 4 days a week. And even if you don't enjoy it, strength training rocks.
Track your progress in multiple ways. In addition to the bastardly scale, go by measurements, how clothes fit, and take progress photos at regular intervals.
Also good to have some fitness goals, whether it's aiming to be able to run a 5k or lifting a certain amount or just getting to the gym ___ times a month.0 -
ummmm, talk about confusing...you're here and posting....so, I'm confused.
<snip in interest of space>I'm not going to give you any advice but this ... stop reading the forums.
Teach me how to eat and lose weight, and I will teach you how to ignore forum posts :laugh:0 -
An appropriate calorie deficit for the amount you have to lose. IE, don't try to lose 2 pounds a week when you're only 5 pounds from goal.
Most of your food should be close to the form in which it's found in nature. IE, chicken breast vs chicken nuggets that more closely resemble the texture of medium density fiberboard, or a nice hunk of sharp cheddar vs a cheese-food from a spray can.
Get some form of exercise that you enjoy at least 4 days a week. And even if you don't enjoy it, strength training rocks.
Track your progress in multiple ways. In addition to the bastardly scale, go by measurements, how clothes fit, and take progress photos at regular intervals.
Also good to have some fitness goals, whether it's aiming to be able to run a 5k or lifting a certain amount or just getting to the gym ___ times a month.
OK.. gonna measure and track that today... I feel like if I just keep making changes that head me in the right direction I may actually have a prayer of losing this weight... thanks0 -
Do not doubt yourself or the process. Track everything and stay disciplined. Don't allow yourself to become overwhelmed with the volume of "tips" coming at you. Try to keep it simple. Track your calories, you'll learn a lot about the calories of various foods simply by tracking.Doubt that what I am doing is the "right" thing.
Again, don't doubt yourself. This site is filled with people that have made significant lifestyle changes fueled by shear determination and strong self discipline. That determination and desire for change is far more powerful than any one of the hundreds of "tips" that you will read on this site.0 -
I've lost 27 pounds in less than one month using "calories in, calories out." I think some of the people that aren't losing are either underestimating their calories, or overestimating their burns.
This is kind of what I am talking about. If you are following this site's plan then you should have lost about 8 pounds in a month, not 27.
I can't imagine losing nearly a pound a day and sustaining that for any length of time at all.... and would probably not learn anything at all about a sustainable lifestyle doing that... I did an all liquid diet for 2 months once.. lost a pound a day for 60 days, and drove past a McDonalds and gained 10 of it back.0 -
In my opinions weight loss and fitness communities actually make things harder for people. There is too much conflicting information, then there are the people that think they know everything about weight loss, then there are the fitness nuts who are already in near perfect shape just here to showcase themselves and lecture others, then there is all of this endless "you should do this, you shouldn't do that, thats bad for you, thats good for you back and forth". I don't participate in communities like this - or any communities really for that reason.
EVERYONES body is different. What works for someone is not going to necessarily work for you. You have all different kinds of factors that make up who you are, how you got here, and why your body responds the way it does etc. I have PCOS which really messes up your metabolism so one day is different from the next for me. No advice anyone ever gave me worked for me including what doctors have told me to do. I had to learn about my own body and what does and doesn't work for me. Keep logs, mood journals, do my measurements, and really see what works and doesn't FOR ME.
^^^^THIS!^^^
I have PCOS too and it really frustrates me when I hear people saying things like oh carbs don't matter, and it's all just calories in and calories out, and all these other things. If I went by that advice I would be gaining weight in my situation. I wish it was that simple for all of us, but everybody is different and has different needs and I think you just have to go by trial and error for yourself to see what works.0 -
i honestly think that some people will try anything/believe anything in order to try and make the weight loss FASTER NOW!!
the poster who said "create a sustainable deficit" - yes. that's the real trick. no particular food will sabotage you; some form of exercise is good, but heck, i'm not the best at working out, i do what i can when i can and leave it at that; sodium will cause water retention but it's temporary, you didn't put on two pounds of fat overnight; eating at a horribly restrictive/unhealthy deficit will only cause problems long-term.
granted there are other health reasons for avoiding sodium and certain foods, and for exercise, but losing weight in and of itself is really that simple.
that, and not defeating yourself by getting frustrated that it's slow and sustainable. (i struggle with that, but after a year of slow and mostly steady, i know it works and i keep reminding myself that it takes time.)
***ETA: because while i was typing, some posters added info about medical conditions, i will say that the above is true IF there aren't underlying medical problems that force a different kind of diet. that really falls under other health concerns, for me, but that isn't true for everyone.0 -
It really is common sense, it's the actually doing it thing that gets hard for some people. I hate the phrase "everything doesn't work for everybody"
umm yeah it pretty much does, i had a lot of success without using MFP and a lot with using MFP as well.
you eat less than you've been eating, track it (i'm not strict on every single bite as calorie counting is an estimate anyway)
you find an activity you enjoy and do it
drink water
and that's it. the mental aspect you have to take care of. it's frustrating but that's all the formula is, stick to it=results0 -
Ummm no.I hate the phrase "everything doesn't work for everybody"
umm yeah it pretty much does,
What about people with metabolic issues (diabetes, etc.) ? ?
What about people with Celiacs?
What about people with IBS?
etc, etc. etc.
Should they all eat the same thing as everybody else ?0 -
It doesn't have to be confusing, complicated or frustrating. If it is those things, you'll quit because you'll get tired of it. Here is the simplicity I use in my approach. I do journal my food and aim for budgeting my food within my calorie goal. I aim to exercise 3-5 times a week. I do strength to build muscle and shape my body and I cardio to increase endurance and burn extra calories. I aim for foods that give more larger portions for smaller calorie amounts. If you eat 100 calories, for instance, you can have a couple pieces of fruit, a bag of 100 calorie popcorn, or a small piece of chocolate...see the difference? Mostly, I avoid the chocolate, but I have it occasionally if I want it. If I have an event where food is rich, I try to reduce another day and/or ramp up the exercise to compensate. I don't eat a lot of prepackaged/processed meals (no Lean Cuisines/Healthy Choices for me) but shoot for real food. I eat with my family, I may have a smaller portion, alter a recipe or offset with a salad. I aim to reduce refined carbs and sugar...whole grains and good proteins.
I say "I aim" because this is real life. Nothing will be perfect and if I screw up or just want something out of the norm, I'll have it if I decide to but I'll balance it another way. For me, this is about sustainability. I've lost 45 pounds over the past year which is certainly not going to win any races, but I can live like this. It's reasonable and moderate. I can expect this of myself without burning out.
Whatever you decide on, be reasonable with yourself. Make a few small changes at a time and build on them. Keeping track of what you are eating and learning how many calories are in your foods can be very enlightening. Once you understand that, you can make better choices. Don't try to go too fast. If you feel too deprived, you will quit. Don't quit. You'll feel so much better and in 6 months to a year, you'll look back and be amazed. Good luck!!0 -
I feel that weight training and eating enough to lose around a lb a week is best approach. When lifting weights don't get all hung up in BS workout plans. Starting out, I would suggest just doing an upper and lower split. That way you can easily make time to hit the gym at least 2x a week. Lift weight that you can do 10-15 reps with and don't over do it. Use basic, simple movements... don't worry about all the balance ball, bungee cord crap. Keep it simple and enjoyable. Track all the food you put in your mouth (good and bad) and keep within your target calories. Eating greens helps fill you up when dieting ;-) Other than that... enjoy the process or you won't stick with it, and don't get down on yourself too hard if you go out and hog it up occassionally w/family or friends. And when you hit a plateau... don't stress about it. Keep doing what you are supposed to. Remember that your body will fight to stay the way it is... but that means that staying healthy is easier once you get there!0
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Ummm no.I hate the phrase "everything doesn't work for everybody"
umm yeah it pretty much does,
What about people with metabolic issues (diabetes, etc.) ? ?
What about people with Celiacs?
What about people with IBS?
etc, etc. etc.
Should they all eat the same thing as everybody else ?
No, but they all need to create an energy deficit.0 -
About three years ago I lost 25lbs and have kept if off. One trick that I still use to stay on track is this:
Come out of the weekend at the same weight you went into it.
Because weekends are such a downfall for me (and probably others) I aim to stay at same weight on Monday morning that I was on Friday morning. During the week I focused on losing and weekend I just aimed to maintain.0 -
For me, the forums are basically entertainment. No one knows my body the way that I do. I will research different diets or diet ideas for myself so that I'm not relying on a bunch of people who may or may not know a lick of what they are talking about. Find some friends who you will trust to support you, and keep on keeping on!! Good luck Sweetie!! :flowerforyou:0
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I do my best to keep it simple. I don't try and find all these fancy foods or any specific diet.
I do a simple lifting and cardio routine.
I Cut out all soda and only have water with an occasional powerade zero, and simply moderate the *kitten* food I intake and track what I eat.
Keep within a deficit, keep your macros in check for your body weight and you'll see results.
Im too stupid for complicated *kitten*0 -
Good start - track everything.
Two more things . . .
Stay under your net calories
The less processed the food, the more likely it will be healthy and help you lose weight.0
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