This really gets confusing

korygilliam

First off, good luck on your journey!

My main things I have learned from medical journals or personal experience-
1-Don't believe statements in the forums as gospel and don't pass them on as such, unless you have read studies re: it.
2-The more weight you have to lose, the more of a deficit you can run daily (i.e. if have 200 lbs to lose, can run on 800 net calories a day. If have 50 to lose, shouldn't be less than 1150-1300, depending on your body of course)
3-If I didn't eat my exercise calories back then I wouldn't lose (I would sometimes gain) weight
4-If my net dropped less than 1100 cals, then I wouldn't lose and I would typically gain until I got back over 1300 cals.
5-Water-Don't remember if was a Harvard or Mayo Clinic statement that stated that you need (10) 8 oz glasses of fluids. The main complaint for soda is that it has caffeine and it will 'dehydrate you'. The study showed that people who typically drink caffinated products have adjusted to the caffeine and it causes a minimal (if any) dehydration effect.
6-Yes, fruits and veggies are good for you due to fiber and vitamins, but they aren't required. I hate them both, so I take a multivitamin and eat higher dietary fiber cereal/granola bars (really like Kashi go lean cereal and their granola bars...good for protein too)
7-MUST keep track in your food diary
8-It is ultimately cals in vs cals out. The different cals you put in makes a difference on how full you will feel and for how long. Many studies have debunked the low fat diet due to hormonal effects causing hunger as well as needing the fat...but try to pick items with unsaturated fats (those have been shown to improve health)
9-I like to do average daily net for the week, as opposed to fretting over each individual day. (meaning-I want my daily net cals for WEEK to be 1480. So if I eat 800 cals on Tuesday, I have 600 extra calories on Saturday. This makes it feel less like dieting and I no longer have to give myself a 'cheat day'. This is a lifestyle change and you shouldn't have to 'cheat' to meet your lifestyle. (apparently this is similar to what weight watchers does for their 'flex points' system, but I have never read on it)
10-Exercise become increasingly important as you get closer to your goal. It also allows you to eat more food, but make sure you are tracking your calories burned thru a reputable heart monitor, not just the displays on the equipment or the auto-tally on the MFP page.
11-Start strength training as soon as possible (I failed at this, I prefer cardio). Building muscle may increase your number on the scale, but it makes maintaining and losing weight easier. Muscle burns calories at rest, so the more muscle you have, the more calories you burn.

I think that is enough for now...I need to get ready for the day. Guess I will post this here and in main forum, lol

texastango

... 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?

I do have some advice and I'm going to summerize it here. PM me if you want more information. I can reference it if you want.

1. Weight loss - restrict calories below your current intake - about on average 500 a day for a pound of fat loss.
2. Track everything in the beginning. You're right...you'll be surprise at how fast they add up.
3. Exercise - despite what many think - has been shown recently NOT to really increase your REE (resting energy expenditure) or RMR - resting metabolic rate....you'll burn calories for sure....but if you are dieting new evidence suggests you won't increase your REE. Indeed...it seems you won't even burn as many calories as your HRM or machine says you'll burn. Sad. But no worries...use exercise to get heart healthy.
4. Use carbs as fuel. Take them in during exercise only if the exercise is prolonged (over 45 min). approx 30 - 60 grams an hour if doing 1 - 3 hours of exercise.
5. Dieting will make you lose fat....but you will lose muscle too. That's not a good thing. Add some resistance training to your routine - you might not see the scale move as much....but your appearance and health will be better.
6. Fat intake - fat is an essential and important energy source. 20+ percent of energy of Olympic Atheletes come from fat. Make sure you ingest heart healthy fats high in Monounsaturated or Polyunsaturated (esp omega three) fats. Since the 1990s the American Diet has gone from 40 percent fat content on average to 33 percent. Yet the number of obese people has increased by nearly 20 percent. Getting rid of fat in the diet didn't help. It's both calorie restriction and the types of fat that are important. Don't replace removal of fat from the diet with simple carbs. Go to better carbs/complext for with better Glycemic Load numbers.
7. Find more economical ways to get the nutrition you need. Combine low calories highly nutritious foods you like to get both the benefit of low cal and high amounts of the micro and macro ingredients you need.
8. Just realize that if you are going to work out a lot..your body needs energy to do it well. You get that energy from those terrible words -carbs and fat. Know what you need and when you need it. Use that food as fuel.
9. Ask lots of questions and don't be satisfied till you get a good answer. Read.
10. Have fun. Most importantly make it a game for yourself. Learn along the way. Don't try and do everything at once. This forum was a good start.

Thanks for asking!

One example of how I've changed: Dinner last night - Alaskan Salmon backed topped with a spinach artechoke topping made from Canola Mayo - high in monounsaturated fat - Olive and Lemon Vinegrette - and it was delish!

http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/

Amryfal

One example of how I've changed: Dinner last night - Alaskan Salmon backed topped with a spinach artechoke topping made from Canola Mayo - high in monounsaturated fat - Olive and Lemon Vinegrette - and it was delish!

just gotta say YUM.

abcmom03

<snip in interest of space>I'm not going to give you any advice but this ... stop reading the forums.

ummmm, talk about confusing...you're here and posting....so, I'm confused.

Confusing to me also !!!!

popzork

I'll offer a simple suggestion. Ditch the processed foods. Period.

It took me a long time to do it, but now I very rarely eat processed anything and although the weight isn't falling off, it is steadily coming off.

By reducing the amount of processed foods you ingest, your total calories will be lowered, your sodium and sugar amounts will be lowered. Your tastes will change. Your sleep will improve, as will your energy levels, thereby increasing your desire to exercise more. Your cravings for junk will diminish GREATLY, and that also leads to lower calorie intake.

I can go on and on about the benefits I've seen, and I'm not going to tell you it was a breeze. But it is so worth it!

Added benefit - when I do eat something processed now, I feel lousy, which reinforces my desire not to eat it again.

Woodmangler

I'll offer a simple suggestion. Ditch the processed foods. Period.

Working on it!

Thanks. I am going to make this a goal, but I can see it wont be a simple thing.

BigGuy47

...they all need to create an energy deficit.

Agreed. For the sake of clarity it should be said, "An energy deficit works for everybody".

"Everything doesn't work for everybody" is in fact correct. Think about what "Everything" might mean to someone reading these forums:

To do "everything" you read about on the MFP boards you would need to:
- Go Paleo (because carbs are killing all of us)
- Consume massive quantities of Apple Cider Vinegar
- Get plenty of Green Coffee bean extract
- Always eat in the morning
- Never eat in the morning
- Eat six meals a day
- Eat whenever you want
- Don't eat after 7pm
- Never drink Diet soda
- Drink Shakeology
- Eat according to blood type
- Daily dose of Raspberry Ketones
- Don't eat fruit
- Eat lots of fruit
- Do cardio only
- Only do strength training (because cardio "eats" muscles)

* This is the short list.

The OP is right, the sheer volume of random information being thrown at the reader is confusing.

_Mimi_

[/quote]

Teach me how to eat and lose weight, and I will teach you how to ignore forum posts :laugh:
[/quote]
LMAO! This is why I you! :smooched:

cmriverside

BigGuy47 :laugh: Love the Forum Confusion list.

It's so true, when I first started the contradicting info pretty much overwhelmed me.

Now I just stay *around* the same calories, eat almost all whole foods, stay away from added sugars as much as possible, get some exercise, and call it good.

Biggest thing for me was to keep it simple.

My mantras, "Move and your heart will follow." and "You only need so much food."

rileysowner

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.

I would agree with this. The more complicated a person makes it, the more they start eliminating certain food not because of a diagnosed sensitivity or allergy to them, the more likely they will fail at simply counting what they eat versus what they burn. Simply tracking my food it the thing that has worked for me. Use this site as it is suppose to be used, read the pinned topics that explain that, and you will lose unless you have some metabolic illness like diabetes or the like.

Afterblue

... confusing to the point of creating doubt. Doubt that what I am doing is the "right" thing.

The problem is people confuse the hows with the whats.

What you need to do is to create a caloric deficit between what you consume and what you use. This is the non negotiable part.

How you do it is the tricky part. That is individual. I think what people try to do in their desire to help is tell you what worked for them. This may work for you, or may not depending on your own personality, physiology and metabolism. But remember you are in charge. This is your chance to make tweaks and see what works or what doesn't because this is not a short term fix but a lifestyle overhaul. You need to find the balance between what will work from a caloric point of view as well as a taste and gratification point of view.

crafterpaula

yes you are righttrack,. it took me 26 yrs to get it right!for me it was track my food ,try to get more healthy and fiber foods in my diet! also since my appitite is not small find ways to get more food for my money for example theres a pasta named pasta zero and its fabulous you can eat it that way or add it to reg pasta and get more with alot less cals. any way ive lost 108 lbs and so kept it off for a yr;. plus i exersized alot ,. but again everyone is different! hope i shed some light on the subject.:blushing:

EvgeniZyntx

Korygilliam and Texastango for the win.

Excellent posts -- I can't underline the "have fun doing it" part enough.