Simple Fat Loss - KISS Theory

auroranflash

"Keep it super simple. "

I read an article by Nia Shanks this morning and it practically had me bouncing up and down with joy in my swively office chair. She lays it all out in a very no-nonsense form and addresses all of the areas we tend to overcomplicate and stress out about. She basically says everything that's been running through my head for weeks, but in a much more eloquent, less trainwreck fashion.

Recently, I've let the stress of calorie counting, macro-balancing, and working out with the focus on burning calories instead of training suck all the joy out of what should be a positive experience in making my body healthier, sexier, and a better place to live.

My focus on MFP numbers began to become a source of stress. Calories, macros. What to eat, when to eat for satiety and to stash calories away for later 'just in case', etc. I was setting my goals too high and they were too scattered, and thus setting myself up for failure. When I would inevitably fall short, in would come the negativity toward the whole process. It was a vicious cycle that was far from productive, but I see it repeated all the time by my close friends. It's a masochistic way of thinking that does more harm than good.

My number-obsessing was taking up too much space in my head. This, along with seeing all of my friends beating themselves up, self-deprecating over tiny bumps in the road like a few treats here or there, calories over for a day, or skipping a workout... I was tempted to leave and not look back.

Is the goal of trying to lose a few pounds, pants sizes or some flab really worth this kind of anxiety and self-deprecation?

Is it healthy?

Absolutely not.

Then I read this and it articulates all of what a fat loss plan should focus on. Simply put, forget the BS and get back to the basics. This 'journey' was not the source of my stress, my approach and attitude toward it was.

So let's keep it super simple and positive. Let's stop bashing ourselves if we hit a bump... because we're all capable of amazing things as long as we don't muck up the basics.

I highly recommend this read.

It really doesn't have to be difficult or stressful. You will need patience and dedication, but the time invested will be well worth it. :drinker:

http://www.niashanks.com/2012/07/10-commandments-for-simple-fat-loss/

BruteSquad

I keep saying something similar. I have caloric and macro goals...but I don't sweat every detail. I think of them as guidelines and NOT rules. I look at how it went for a day and might say, " oh well I need to eat 2 Nathan's hot dogs instead of 7 due to the way it blew out the fat goal." I don't worry that I blew the fat goal for the day.

I use the guidelines to get a better feel for where I should be. The trick is to remember that all of this is an estimation anyway. None of this is absolute.

Oh, and I love you no matter how your macros look, or your calories, or your reflection. Just big pile of love all over you. But I do support your goal!

TeachTheGirl

You hit the nail on the head for me.

Recently, I've gotten back into the mindset of the 'calorie puzzle'. It IS an exact science, but I'll be damned if I want to go above and beyond to figure it out. Does it look like it's 4oz of chicken? Okay, I'm gonna stick it in as 4oz. I could buy a scale, but then I'd be obsessing over how much of that chicken is meat and how much is fat. Or if when I cook it, does the fact it gets smaller make any impact on the calories it contains? TOO. MUCH. STRESS.

My only issue is that I started this journey for the wrong reasons.

I think what I need to focus on, and thanks for reminding me with this thread, is that I have to do this for me and I have to find out what my specific goals are for ME and then I can better tackle them head on.

Chief_Rocka

I'm a Nia Shanks fan, but I disagree with her stance on calorie counting.

auroranflash

http://www.niashanks.com/2011/10/my-battle-with-disordered-eating/

^ Then she follows up with this post which is a very intimate look at her relationship with food. I can relate to a lot of it. I was most definitely feeling like I was putting way too much thought, energy, and time into food considerations and it was having a negative effect on me as far as anxiety and stress go. The bad was outweighing the good. I'm not saying it's fixed overnight or with one or two articles, it's something I will have to work on letting go of, but this definitely helps put perspective on the situation.

:flowerforyou:

Losing weight is a science. It really is just calories in vs calories out, even though the weight loss might not be linear. However, there is a huge mental part to it which can easily get knocked out of proportion to the rest of your life if you're not careful.

DanaDark

I am a micro-manager. In some sort of sick twisted fashion, I enjoy looking at everything MFP lets us track and coming up with ways to meet those goals.

"Oh look, short on Vitamin A and I still have calories left. Snack on baby carrots!" and the like.

Even video games that let me micro-manage and fine tune things I find fun. So, it is not stressful for me.

Chief_Rocka

I am a micro-manager. In some sort of sick twisted fashion, I enjoy looking at everything MFP lets us track and coming up with ways to meet those goals.

"Oh look, short on Vitamin A and I still have calories left. Snack on baby carrots!" and the like.

Even video games that let me micro-manage and fine tune things I find fun. So, it is not stressful for me.

This. I think I would worry more if I didn't count calories, I would always be wondering if I'm eating enough, or too much. If I'm keeping everything consistent, I know a scale fluctuation is water weight or something else, if I wasn't tracking, I'd always be wondering.

auroranflash

I am a micro-manager. In some sort of sick twisted fashion, I enjoy looking at everything MFP lets us track and coming up with ways to meet those goals.

"Oh look, short on Vitamin A and I still have calories left. Snack on baby carrots!" and the like.

Even video games that let me micro-manage and fine tune things I find fun. So, it is not stressful for me.

I'm very similar. I like the micromanaging tactical RPGs and I am a numbers-oriented person. I just realized I was spending too much time on it and it was a source of stress for me, so I'm laying off it for a while. I already have my 'mental database' on meals that fit nicely into my day and what works, I'm just ditching the numbers and trying to simplify for a while. :happy:

Oh, and I'm also ditching the scale for a while. I'm always the one who says "lol the scale is just a number, don't judge your progress by it, you can weigh daily and just not be emotionally affected by it" ... well, I'm kind of thinking that's harder to do than I originally thought. It does sort of set the tone for the day. I'll let you all know how the changes are going in a month or two. :]

opalescence

This is so very true... taking on the lifestyle approach helped me get past the stress of those bad days.

Loved this article - thank you for posting

I'm on my way now to read the other link - battle over disordered eating

Thank you :smooched:

ChristiH4000

KISS does have a weight loss plan: "(Get up) Everybody's gonna move their feet. (Get down) Everybody's gonna leave their seat. You gotta lose your mind in Detroit, Rock City!"

auroranflash

KISS does have a weight loss plan: "(Get up) Everybody's gonna move their feet. (Get down) Everybody's gonna leave their seat. You gotta lose your mind in Detroit, Rock City!"

Rocking and rolling all night (and partying every day) burns boatloads of calories.

AmberJo1984

While I agree with not beating ourselves up for a tiny splurge... I count calories, and I have enjoyed it (now that I've gotten the hang of it). I like seeing what I can eat that is under my calories. I personally believe macros counting is the way to go.... as it keeps us on track (at least me), and I make sure I'm not eating more than the doctor recommends.

However, I try to look at it as a process... not a hit-or-miss / "failure if I make one mistake" type of journey. I look at the whole process. So far, it's working for me... and I feel better than I have in years (actually EVER).

ChristiH4000

KISS does have a weight loss plan: "(Get up) Everybody's gonna move their feet. (Get down) Everybody's gonna leave their seat. You gotta lose your mind in Detroit, Rock City!"

Rocking and rolling all night (and partying every day) burns boatloads of calories.

\m/

lisamariepickering

I can see how for some people obsessively counting calories could be stressful. I personally enjoy it. It's like a puzzle, trying to make everything fit. Or a science experiment, seeing what works and what doesn't. Besides, I love order and facts and figures and data entry (lord I'm a nerd), so putting in all my food and exercise is fun for me. But I do agree that you shouldn't feel bad or anxious if you go over once in awhile. Just accept it and do better the next day.

MoreBean13

For the most part I think she's got solid advice here, but I just have to pose the question- are you advocating giving up counting calories on a calorie counting website???

I think that's bad advice. Calorie counting can be really easy. I can understand it being annoying at first, but once you get the hang of it, it's like keeping track of your money when you go shopping. You don't have to obsess about every dollar, but you wouldn't plan a shopping trip when you have no money would you? Consider your calories as weight-loss currency. You have a budget, and you should be mindful of that budget before you spend, or you're going to run in to trouble.