The Golden Rule - How to lose fat

This was 6 months ago. I understand that perfectly but your post says how to lose FAT. What I'm saying is you neither addressed adequate protein intake nor the importance of strength training while in a caloric deficit to minimize muscle loss.

Therefore should this be the golden rule- how to lose WEIGHT

Thanks for the critical analysis of my post that is intended for beginners.. not advanced members such ar yourself..

I'm just saying why isn't that included? I was a beginner over a year ago. I did pretty much exactly what your list said and received unfavorable results because no one ever stressed that to me.

That's all

Losing fat is a major, life-changing endeavor for many people. The choices and degree of seriousness devoted to this intervention can be akin to buying a home. Yet some people take it quite casually and often do not properly educate themselves on key topics that would improve their understanding of fat loss and look for the quickest method possible.

If you are going to buy a home, one should appraise it to see how much it is really worth. Likewise, one should find out what their actual TDEE is by eating the maximum amount of calories needed to maintain weight relative to present activity rather than using prediction equations. Unfortunately, most people have no idea what their actual TDEE is. Since successful fat loss strongly depends on accuracy in reporting calories eaten vs energy expenditure, not knowing your baseline calories is leaving significant room for error.

While taking a few months to eat up to maintenance and holding it, take the time to peruse through scholarly journals that discuss the endocrine system's role in one's metabolism, energy balance equation, macro-nutrients, and contribution to fat loss from exercise. You'll have far greater success at losing fat and keeping it off the more prepared you are prior to beginning a fat loss intervention.

- 1-1.25g per pound TOTAL weight

Come again?

Basically that is a good way to start, you can get more exact but its not needed for beginners(in my opinion).

Most people will never hit the protein they need each day unless they go out of there way do to so with shakes, bars, and careful meal planning.

So you mean:

Eat 1-1.25g of protein per pound of body weight.

Makes much more sense when you add that noun. I have a hard enough time getting 70g, let alone the 226g you say I should eat. I'll stick with 1g/pound of lean muscle.

Losing fat is a major, life-changing endeavor for many people. The choices and degree of seriousness devoted to this intervention can be akin to buying a home. Yet some people take it quite casually and often do not properly educate themselves on key topics that would improve their understanding of fat loss and look for the quickest method possible.

If you are going to buy a home, one should appraise it to see how much it is really worth. Likewise, one should find out what their actual TDEE is by eating the maximum amount of calories needed to maintain weight relative to present activity rather than using prediction equations. Unfortunately, most people have no idea what their actual TDEE is. Since successful fat loss strongly depends on accuracy in reporting calories eaten vs energy expenditure, not knowing your baseline calories is leaving significant room for error.

While taking a few months to eat up to maintenance and holding it, take the time to peruse through scholarly journals that discuss the endocrine system's role in one's metabolism, energy balance equation, macro-nutrients, and contribution to fat loss from exercise. You'll have far greater success at losing fat and keeping it off the more prepared you are prior to beginning a fat loss intervention.

So how often is one supposed to do this in their weight loss journey since our energy expenditures are gonna be different with every pound lost? Then one would have to stop every month and do months of maintenance to figure out what their new TDEE is, right?

Losing fat is a major, life-changing endeavor for many people. The choices and degree of seriousness devoted to this intervention can be akin to buying a home. Yet some people take it quite casually and often do not properly educate themselves on key topics that would improve their understanding of fat loss and look for the quickest method possible.

If you are going to buy a home, one should appraise it to see how much it is really worth. Likewise, one should find out what their actual TDEE is by eating the maximum amount of calories needed to maintain weight relative to present activity rather than using prediction equations. Unfortunately, most people have no idea what their actual TDEE is. Since successful fat loss strongly depends on accuracy in reporting calories eaten vs energy expenditure, not knowing your baseline calories is leaving significant room for error.

While taking a few months to eat up to maintenance and holding it, take the time to peruse through scholarly journals that discuss the endocrine system's role in one's metabolism, energy balance equation, macro-nutrients, and contribution to fat loss from exercise. You'll have far greater success at losing fat and keeping it off the more prepared you are prior to beginning a fat loss intervention.

So how often is one supposed to do this in their weight loss journey since our energy expenditures are gonna be different with every pound lost? Then one would have to stop every month and do months of maintenance to figure out what their new TDEE is, right?

The short answer would be yes. You only make adjustments when your weight loss has stalled for more than a week. That is for when you're losing weight or gaining.

The problem is people make drastic changes (low carbs, very low calories), they see great progress in then beginning. The mirror is looking great, they're filling good. So, they want faster results, more cardio, more calorie reductions. All of a sudden, they crash and weight starts to pile back on. As the inches up, they get even more desperate.

That is a tale you see a lot. It took years to get to your current state, it's going to take awhile (if done correctly) to get to where you want to be. It took me 5 years to build my current body and I am just getting started.

"Dieting" should be easy.

It's not rocket science....regular exercise, healthy eating and moderation = weight loss...go figure eh.

Thanks. I always use the search button.
It’s motivating and refreshing for me to review and reread posts on general diet and weight loss tips.

I do have a question. If my TDEE is "estimated" to be 1778, what would be a healthy number of calories for me to aim for to lose fat? It being finals time at college the only workout I am doing is the 30 Day Shred by Jillian Michaels in the morning due to it being a "quick" workout. Sorry if this isn't where to post this.

I do have a question. If my TDEE is "estimated" to be 1778, what would be a healthy number of calories for me to aim for to lose fat? It being finals time at college the only workout I am doing is the 30 Day Shred by Jillian Michaels in the morning due to it being a "quick" workout. Sorry if this isn't where to post this.

a good rule of thumb is 15-20% deficit from your TDEE

so I would start at 1400 (that is assuming your TDEE is accurate) but 1400 is a safe amount

I do have a question. If my TDEE is "estimated" to be 1778, what would be a healthy number of calories for me to aim for to lose fat? It being finals time at college the only workout I am doing is the 30 Day Shred by Jillian Michaels in the morning due to it being a "quick" workout. Sorry if this isn't where to post this.

a good rule of thumb is 15-20% deficit from your TDEE

so I would start at 1400 (that is assuming your TDEE is accurate) but 1400 is a safe amount

Thank you!

Last I checked a calorie is a calorie.. doesnt matter where it comes from its still there.. still going to add to your weight.

This was 6 months ago. I understand that perfectly but your post says how to lose FAT. What I'm saying is you neither addressed adequate protein intake nor the importance of strength training while in a caloric deficit to minimize muscle loss.

Therefore should this be the golden rule- how to lose WEIGHT

Thanks for the critical analysis of my post that is intended for beginners.. not advanced members such ar yourself..

Yeah, I understood the point to be to keep it simple for beginners. When you are first starting, finding your deficit and being able to stick to it is truly the Golden Rule. And you *will* lose mostly fat, even if you lose some LBM. Unless you have a HUGE deficit, LBM loss is not that much.