The Basics - Don't Complicate It
Sarauk2sf
Posts: 28,072 Member
Our basic premise is that losing weight should not be that complicated. There is so much micromanaging that we see that misses the big picture of weight loss, which is the fundamental concept of the energy balance: if calories in are less than calories out, you will be in an energy deficit and will lose weight. Conversely, if calories in are more than are more than calories out, you will be in an energy surplus and will gain weight.
So, with that said:
- Eat within a reasonable caloric intake for your goals. (See http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets for more details of setting this intake)
- Be accurate in your logging. See here: http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
- Hit your macros for body composition (protein), energy (carbs) and healthy body function (fats) (see link above for more details on setting these)
- Resistance train to retain LBM on a caloric deficit or gain on a caloric surplus. Do cardio if you want.
- Rest
- Repeat
- Stop complicating it. Unless you have a medical condition that indicates otherwise, you do not have to eat ‘clean’, restrict a food group, restrict a macro, cleanse, detox, time your meals, or anything else to lose weight. Eat a diet that comprises nutrient dense foods and enjoy treats as long as they fit into your macros (see also http://www.myfitnesspal.com/topics/show/817188-iifym ).
- Be patient
- Eat ice-cream every day...okay, you don't have to do that one, but there is no reason you cannot. The point is, dieting is hard enough, don't over complicate it or make it harder than it has to be.
Another on topic read: http://www.myfitnesspal.com/topics/show/841305-corn-used-my-man-parts-as-a-speedbag
Also, a really good read can be found here: http://impruvism.com/simple-weight-loss/
So, with that said:
- Eat within a reasonable caloric intake for your goals. (See http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets for more details of setting this intake)
- Be accurate in your logging. See here: http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
- Hit your macros for body composition (protein), energy (carbs) and healthy body function (fats) (see link above for more details on setting these)
- Resistance train to retain LBM on a caloric deficit or gain on a caloric surplus. Do cardio if you want.
- Rest
- Repeat
- Stop complicating it. Unless you have a medical condition that indicates otherwise, you do not have to eat ‘clean’, restrict a food group, restrict a macro, cleanse, detox, time your meals, or anything else to lose weight. Eat a diet that comprises nutrient dense foods and enjoy treats as long as they fit into your macros (see also http://www.myfitnesspal.com/topics/show/817188-iifym ).
- Be patient
- Eat ice-cream every day...okay, you don't have to do that one, but there is no reason you cannot. The point is, dieting is hard enough, don't over complicate it or make it harder than it has to be.
Another on topic read: http://www.myfitnesspal.com/topics/show/841305-corn-used-my-man-parts-as-a-speedbag
Also, a really good read can be found here: http://impruvism.com/simple-weight-loss/
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Replies
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I am loving this philosophy..
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Well said!0
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Absolutely!
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Thank you0
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Two great articles by Lyle McDonald on this subject:
http://www.bodyrecomposition.com/fat-loss/how-detail-oriented-do-you-need-to-be.html
http://www.bodyrecomposition.com/fat-loss/fundamental-principles-versus-minor-details.html
Basically a much more wordy and involved version of Sara's OP0 -
What is LBM and how do you calculate it?
Oh...and this philosophy has been working for me for 3 months. Not only am I losing weight, but I can totally see myself eating this way for the rest of my life...actually better as I learn to incorporate healthier foods into my diet. My doctor has encouraged me to take cheat days and to treat myself with little treats.0 -
LBM is lean body mass - the portion of your weight that isn't fat. To calculate it you have to know your bodyfat percentage. Say you weigh 150 lbs. and are 20% bodyfat. You have 30 pounds of fat (150 x .20) and 120 pounds of lean body mass (150 x .80).What is LBM and how do you calculate it?
There are varying ways to calculate your bodyfat, with varying degrees of accuracy. If you have one near you, probably the best/most accurate way would be to have it measured in a BodPod. There are websites that allow you to plug in your measurements and get an estimate, but it's a rough estimate. Don't waste your money on the bodyfat scales or handheld electrical analyzers you see in stores - they're not only inaccurate, but inconsistent.0 -
thanks0
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Can you put "be patient" in bigger bolder letters, over and over and over? Maybe at the top, the bottom, in the middle. I see so many people changing things every week or two in a frantic scale related (always scale related) panic.1
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been on MFP since Jan 4 & only just found this Group, AND I LOVE IT
my nephew lost a lot of weight last year, I asked him on new years day how he did it? he just said 'by eating a little less & exercising a little more' -
simple as, and today is Day 61 & I'm 5.5kgs down
I eat & drink everything I always did but just less of it; curry is waaaaay down, salted peanuts are just about out but the wine (my ice cream) is still in :-)
been reading this group forum for an hour, it's GREAT! SOOOO glad I found it :-) thank you guys0 -
A mantra I've lived by for a LONG time.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
A mantra I've lived by for a LONG time.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Especially the ice-cream part
Chunky Monkey is it? 
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I keep hearing about this Chunky Monkey and must give it a try. I normally have chocolate peanut butter, peanut butter cookie dough, or chocolate chip cookie dough. If only I could find a Choc-PB Cookie Dough...yummy...0
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You haven't lived until you have Chunky Monkey! ????0
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I keep hearing about this Chunky Monkey and must give it a try. I normally have chocolate peanut butter, peanut butter cookie dough, or chocolate chip cookie dough. If only I could find a Choc-PB Cookie Dough...yummy...
HD Chocolate PB is da bomb.com0 -
Chunky Monkey is the freaking bomb!! 0
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:drinker:0
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YAY Freaking ice cream. I've been taxing my honnie on his cookie dough. I think he liked it better when I was doing raw foods and making myself miserable.0
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Well done!0
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At last, a group that advocates common sense! :drinker:-1
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so into this0
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:flowerforyou:0
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Bump. Thanks again Sara:-)0
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Great post. The only thing I will disagree with is the eat ice cream every day. Although I agree that it is as simple as you state, each person MUST determine a diet that they can sustain long term. And I know myself well enough to know that eating sweets every day is a recipe for disaster. For ME. That's why I restrict my diet to no sweets during the week. Saturday is cheat day where they are unrestricted. That one day allows me to keep them in my diet and not crave them any other time. If I eat them during the week, I do not have the self control to stop eating them.
With that said, if I could handle them mentally, I would be able to lose weight or add muscle or whatever I wanted to do with the simple guidelines outlined in the original post.
Enjoy the ride!
Tom0 -
Great post. The only thing I will disagree with is the eat ice cream every day. Although I agree that it is as simple as you state, each person MUST determine a diet that they can sustain long term. And I know myself well enough to know that eating sweets every day is a recipe for disaster. For ME. That's why I restrict my diet to no sweets during the week. Saturday is cheat day where they are unrestricted. That one day allows me to keep them in my diet and not crave them any other time. If I eat them during the week, I do not have the self control to stop eating them.
With that said, if I could handle them mentally, I would be able to lose weight or add muscle or whatever I wanted to do with the simple guidelines outlined in the original post.
Enjoy the ride!
Tom
I think you need to re-read the post.0 -
No, I don't.0
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bump0
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Bump!0
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to read later0
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Bumping so I can find again. Can we make this a sticky post?0
This discussion has been closed.