10 Things You Need to Know to Lose Weight

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Replies

  • OMGeeeHorses
    OMGeeeHorses Posts: 732 Member
    all I can say is just do whats right for you. I do organic fat free milk just cuz I only use in my protein shakes so who cares what it is that's in it. I am now following In Place Of A Road Map, <-- Amazing look it up on MFP. I also lift weights and just pretty much move as much as I can. I can say the plate one is a good one, I did cut mine down to a lunch size 10" and measure everything and it makes it look like a HUGE portion so my mind thinks, " OH BOY!! FOOD GALORE!!!" ....so meh :3
  • volume77
    volume77 Posts: 670 Member
    All of these are false, but I had a huge LOL @ 7.

    Listen up, lactose intolerant people (80% of the world's population), there is no hope for you. You HAVE to eat LOW FAT DAIRY to loose weight.

    Sorry, it's a scientifically proven fact. Don't even try loosing weight without it.

    Look at all those overweight vegans! Look at all those fat paleo/primal lifestyle peeps! They are all so unhealthy, look at them, they need dairy... the poor things.

    Anyway *ahem*

    1. Meal placement does not affect weight loss. Eating a calorie deficit does. Spacing your meals evenly can help some people cope with a calorie deficit and curb hunger. There are, however, people who find that intermittent fasting works very well for them.

    2. Your brain estimates hunger and fullness by volume, and you will have a perception of being fuller if you eat the same amount of food on a plate with no extra space. This is just a trick to help you eat a calorie deficit. There are a lot of people, myself included, who have lost weight without purchasing new dinner plates, though. It's hardly necessary, especially if you count your calories.

    3. This is another helpful aid for eating a calorie deficit, and probably the most useful because it is exact. I would also include keeping a food journal.

    4. Hormonal factors for metabolism can be extreme in some people, like people who have long histories of disordered eating or those with hypothyroidism. It can be very difficult for people in these circumstances to get enough macros/micros on a diet that would put them in a calorie deficit because their BMR's are so low. For most people, it's not an issue, but if you have trouble loosing weight it is important to see a doctor. Also, hormonal responses to stress and also to calorie restriction can lower your metabolism and make weight loss more difficult and lead to plateaus and stalls. Why discount these things out of hand?

    5 & 6. Tricks to deal with a calorie deficit and curb hunger. I'd also add raw and steamed vegetables.

    7. AHHAHAHHAHAHA What was this sponsored by the dairy industry? Seriously, were there lots of Got Milk? commercials?

    8, 9 & 10. Exercise ("afterburn" effect included) and activity are not necessary for weight loss, eating a calorie deficit is. Exercise can help you create a calorie deficit but it is not necessary.

    Here, I'll translate:

    1. Eat a calorie deficit.
    2. Eat a calorie deficit.
    3. Eat a calorie deficit.
    4. Ignore people with metabolic issues, pretend plateaus and stalls never happen.
    5. Eat a calorie deficit.
    6. Eat a calorie deficit.
    7. Support corporate sponsors.
    8. Create a calorie deficit.
    9. Create a calorie deficit.
    10. Create a calorie deficit.

    I'll admit it doesn't make for great TV, though.


    ^^i love you.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    Soup ... really? IMO, Soup runs right through you and is usually loaded with sodium ... pretty worthless, no matter what the commercials tell us.

    If you actually make the soup, it can be pretty low in sodium.
  • error_number_404
    error_number_404 Posts: 19
    no way bro i have to skip meals, especially breakfast lol. i put on weight like crazy if i eat anything for bfast besides coffee or energy drinks xD
  • MysticRealm
    MysticRealm Posts: 1,264 Member
    I skip meals and use regular sized plates all the time and I rarely eat soup. Still losing weight great. Currently not exercising either though hope to get back into lifting weights again.
  • CrystalDreams
    CrystalDreams Posts: 418 Member
    I cant eat dairy due to a severe allergy. so does that mean scientifically i cant lose weight?
  • wrecktechno
    wrecktechno Posts: 145 Member
    I've actually watched 1 or 2 documentaries lately that say low fat dairy is worst for you and you should only have full fat dairy.

    Also read that saturated fat is GOOD for you and is essential for a healthy brain. Oh US government, the crap you weave.
  • slkehl
    slkehl Posts: 3,801 Member
    Sure, most of these tips aren't hard and fast rules for losing weight. But there's logic behind them that is helpful for the average person.

    Take the milk fat suggestion. The fat in dairy is perfectly healthy. However, those who are overweight have likely been eating enough fat as it is, and by switching to a lower fat %, they're easily cutting out calories. Worked for me!
  • SteelySunshine
    SteelySunshine Posts: 1,092 Member
    Watched a program the other night about 10 things we need to know to lose weight, scientifically proven. These are the 10 points.

    1. DON'T skip meals
    2. Change your plate size from 12" to 10" or even smaller.
    3. Count your calories.
    4. Don't blame your weight on your METABOLISM.
    5. Eat protein, to keep you fuller longer.
    6. Eat soup, more often, keeps you fuller longer.
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    8. Exersize.
    9. AFTER BURN from exersize plays huge role in weight loss.
    10.Keep moving, even the little bits during the day will add up to loss.

    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?

    1. Skipping meals could be bad, but not necessarily. If you skip a meal and replace it with junk it will probably end badly. But, if you just gradually add calories back in a good way, it's probably not going to hurt. I have finally learned how to do this.

    2. No word on bowls?

    3. Counting calories works. I was doing portion control before coming here and that was also working, but not nearly as well as counting calories. Portion control might work for someone that has just a little weight to lose and a lot of patience. That is definitely not me.

    4. This is good. Yes some people have issues. But, not me. I would have sworn I had a low metabolism. But, I have been counting calories and counting my exercise calories and I have lost precisely the amount of weight MFP predicted.

    5. This one is definitely not true. Oatmeal keeps me full as long as protein and/or fat. I think fiber is probably just as effective as protein to keep people full. Also I have a tendency to not hit my protein macro and I still am not going hungry. Yes I know I need to hit that macro for other reasons though. Just saying a lack of protein won't necessarily make someone hungry.

    6, Um nope. I love soup I make homemade. One day I made a lot of soup and was trying to just have that and not a higher calorie meal. I was starving. I didn't overeat that day, but I didn't feel full either until I ate something that had substance to it. I really wish this one worked as advertised cuz I love soup.

    7. I am a vegan and for people who are lactose intolerant this is a really really bad idea.

    8. Of course.

    9. So, what you saying three sessions of exercise a day is better than one?

    10. Fidgeting can burn up to 500 cals a day, but most fidgeters burn around 300 a day.

    So, I would say the bottom line is whatever works. I think logging is the best tool.
  • fitnessbuilding
    fitnessbuilding Posts: 25
    Hello SteelySunshin,
    Excess intake of water is also a one of thing to for weight lose. :)
  • jeremyw1977
    jeremyw1977 Posts: 505 Member
    You gotta love forums.......everybody gets their chance to scream on their soapbox.
    Another troll with their "You all are wrong, I am the only one who is right" post.

    Can we develop a new forum category called "Narrow Minded Advice"?
  • ninerbuff
    ninerbuff Posts: 48,996 Member
    Watched a program the other night about 10 things we need to know to lose weight, scientifically proven. These are the 10 points.

    1. DON'T skip meals
    False. There is no "set" standard regimen on how many meals one should consume to lose weight.
    4. Don't blame your weight on your METABOLISM.
    False again. Hormones and certain medications DIRECTLY affect metabolism.
    6. Eat soup, more often, keeps you fuller longer.
    Eating clam chowder or cream of mushroom soup more often would make one fatter if calorie is surplus.
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    Though I don't practice it, dairy isn't required in the diet to lose weight.
    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?
    While most these seem like good ideas, to state that they are "scientific" and proven should be backed by links of the studies so they can be scrutinized and researched.

    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
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    My top ten things (scientifically proven, by me :laugh:)

    Seriously though do what works for you. I have never done "low fat" anything, I drink whole milk (yes you heard me WHOLE) which compared to "real cows milk" is just watered down processed crap. I work out and though I don't have to work out to lose weight my *kitten* certainly looks better. Loose skin and a soft body just don't do it for me. I eat a lot of lean meats, and a lot of red meat. I also eat a lot of veggies, well... I just eat a lot of everything.

    I don't consider sitting on the couch working my thumbs working out either. I lose about 5lbs a month, but inches. 11 weeks after my daughter is born and I am almost at a 6 pack


    But this is me. This works for me. Me. :) have fun with what works for YOU.

    Thank you for this. I believe your science more, because it was proven.
    I also believe your since, because I see no reason to believe you are doing anything wrong, fan-tabulous job. I drink skim 'cause I hated the hell out of milk my 'whole' life except the past few years...when I have discovered an amazing drink called the chai latte :tongue:

    Chai. Latte. Magic words...:flowerforyou:
  • sammiehof
    sammiehof Posts: 18 Member
    I love this and so very true!
    :smile:
  • acpgee
    acpgee Posts: 7,972 Member
    People who eat dairy have fattier stools. The calcium bonds with fat causing more to be excreted, apparently.
  • taunto
    taunto Posts: 6,420 Member
    Thats too many rules and confusing. I have only 1 rule

    Eat a little less than what you burn daily but not too much.

    Its been working rather well for me I think
  • taunto
    taunto Posts: 6,420 Member

    1. DON'T skip meals
    Why not? I often times skip breakfast or lunch. I often eat more than half my calories at dinner. Nowhere in any PEER-REVIEWED studies has it proven that skipping meals hurt weight loss.
    2. Change your plate size from 12" to 10" or even smaller.
    Unless you plan to eat the frigging plate and count the calories from it... this doesn't do jack.
    3. Count your calories.
    Why we're here. Very proven thing. Kudos for making first point that makes sense
    4. Don't blame your weight on your METABOLISM.
    This statement confuses me. Don't call people who're from Italy, Italians. Its nothing to blame, its just is. Your metabolism has an impact on how much you can eat and burn in a day.
    5. Eat protein, to keep you fuller longer.
    Another nice point. Kudos. But you don't HAVE to eat protein. I eat fairly high amount of carbs and fat. Again, its been working for me.
    6. Eat soup, more often, keeps you fuller longer.
    Soup is yummy and tasty. Does it make you FEEL fuller? I guess to some. But not many (including me)
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    Why? I mean I drink low fat milk because this way I get to have another glass of milk but nothing wrong with full fat. And have you had low-fat cheese? its frigging disgusting!
    8. Exersize.
    Good point.
    9. AFTER BURN from exersize plays huge role in weight loss.
    No it doesn't. Eating less than your TDEE plays a huge role in weight loss
    10.Keep moving, even the little bits during the day will add up to loss.
    it'll add up to create a bigger deficit from your TDEE which means you can eat more or have a bigger deficit which means weight loss. Its a good tip nonetheless
    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?

    Finding anything on the internet regarding weight loss isn't pure gold. Its not worth sharing. These aren't scientifically proven points. Most of it is bro-science and some are common sense.

    Your intentions are god and thats good but... many people here have struggled in getting away from such nonsense. We have to learn to rely on GOOD PEER-REVIEWED research.

    If I were to do everything available on the internet for weight loss i'd be living on water and air since apparently carbs are bad, fat is bad and protein is bad (many still say no to meat, even lean meats)
  • suelegal
    suelegal Posts: 1,282 Member
    the-difference-between-science-and-screwing-around.jpeg


    So true! I conduct research for a living, and most days consist of me screwing around and taking pictures and notes of what makes the biggest mess lol!

    Hey that sounds like fun! I could do that!
  • Martucha123
    Martucha123 Posts: 1,089 Member

    the-difference-between-science-and-screwing-around.jpeg


    I'm stealing it
  • cherylnadine
    cherylnadine Posts: 20
    Why can't we all get along... I thought this site was about helping each other... not who is right and who is wrong.. we all have our little things that have helped us along our weight loss journey.... the whole point of this site is to share what we know.. nobody is obligated to follow every post
  • Vailara
    Vailara Posts: 2,470 Member
    Watched a program the other night about 10 things we need to know to lose weight, scientifically proven. These are the 10 points.

    1. DON'T skip meals
    2. Change your plate size from 12" to 10" or even smaller.
    3. Count your calories.
    4. Don't blame your weight on your METABOLISM.
    5. Eat protein, to keep you fuller longer.
    6. Eat soup, more often, keeps you fuller longer.
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    8. Exersize.
    9. AFTER BURN from exersize plays huge role in weight loss.
    10.Keep moving, even the little bits during the day will add up to loss.

    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?

    There was a Horizon programme very similar to this shown in the UK a year or two ago, one of the Michael Mosley (5:2 diet) ones and it might even be the same one that has been repeated. I think it's a stretch to say that people NEED to know these things to lose weight and even that they are "scientifically proven". I remember on the programme I saw, the soup thing, for instance, involved giving a group of people an ordinary meal and giving the other group of people the same meal liquidised with water. Now, who would seriously want to liquidise their meals?

    The dairy thing, as I remember, wasn't completely clear as they seemed to be showing some effect from dairy but why only low fat dairy?

    It was an interesting programme, and I'm sure some of the points are very valid (people sometimes think they're eating less calories than they are, people who fidget and move all the time tend to be slimmer, etc.). However the guy who presented the programme changed over to the 5:2 diet (for another programme - Eat, Fast, Live Longer) and wrote a diet book about it, so presumably those recommendations didn't work for him in the long term. So much for never missing a meal! :laugh:
  • Velum_cado
    Velum_cado Posts: 1,608 Member
    Screw that. Full fat dairy or nothing, tyvm.
  • taunto
    taunto Posts: 6,420 Member
    Why can't we all get along... I thought this site was about helping each other... not who is right and who is wrong.. we all have our little things that have helped us along our weight loss journey.... the whole point of this site is to share what we know.. nobody is obligated to follow every post

    While I agree that the main purpose of this site is to help each other in fitness, isn't it helping each other when we tell them when they post something that is pure BS? Sure some of the points in the OP were correct and some were based on preference but thing like "don't skip meals" can actually be a source of stress or even derail a person from eating under a deficit since they just say "screw it, i'll do it when I have more time for my health".

    We ARE sharing what we know via peer-reviewed research and using it to shun the broscience that has clogged our minds and the internet.
  • akritii
    akritii Posts: 1 Member
    Watched a program the other night about 10 things we need to know to lose weight, scientifically proven. These are the 10 points.

    1. DON'T skip meals
    2. Change your plate size from 12" to 10" or even smaller.
    3. Count your calories.
    4. Don't blame your weight on your METABOLISM.
    5. Eat protein, to keep you fuller longer.
    6. Eat soup, more often, keeps you fuller longer.
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    8. Exersize.
    9. AFTER BURN from exersize plays huge role in weight loss.
    10.Keep moving, even the little bits during the day will add up to loss.

    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Why can't we all get along... I thought this site was about helping each other... not who is right and who is wrong.. we all have our little things that have helped us along our weight loss journey.... the whole point of this site is to share what we know.. nobody is obligated to follow every post

    Discussing what information is right and which is wrong IS how we help each other. I'm very glad there were people here who would tell me that it doesn't matter what time you eat and that you don't have to do low-carb for example. I likely would not have made it this far if I had believed that I had to follow a bunch of arbitrary rules.

    OP, if you're going to say "scientifically proven" then you really need to link to the studies. Documentaries aren't a reliable source since a lot of them (especially the food ones) are slanted toward one point of view.
  • butterflylover527
    butterflylover527 Posts: 940 Member
    I agree. Great tips!
  • holothuroidea
    holothuroidea Posts: 772 Member
    As a chemist, I heartily endorse the Mythbusters quote and LOL @ lift_hard_eat because it's true. :D

    @Cherylnadine- I'll admit that my post was sarcastic (because I'm mad about the dairy thing), but it was intended to be helpful. Helpful for people who are allergic to dairy (or just "allergic" to the violence) and people who just don't like low fat dairy, for people who can't afford new plates, for people who are sedentary and can't exercise, for people who are nauseated at the mere thought of breakfast, people with metabolic problems, people who don't like soup, people who can't count calories. They can all loose weight too if they want to.

    I'm not saying that these tips wouldn't be helpful for some people, they probably would. However, it needs to be framed as such. I don't think it's very helpful to say these are "scientifically proven things you NEED to know to loose weight."
    It's completely untrue. The only thing you need to know is that you have to eat less calories than you use.

    @Volume77- <3<3
    ?

    ?_?
  • Amy106Days
    Amy106Days Posts: 172 Member
    Thank you for sharing OP. I liked all these tips. I enjoy dairy, soup and have access to plates of varying diameter.

    Repeat after me "I want to lose weight so my clothes will be loose"
  • ninerbuff
    ninerbuff Posts: 48,996 Member
    Why can't we all get along... I thought this site was about helping each other... not who is right and who is wrong.. we all have our little things that have helped us along our weight loss journey.... the whole point of this site is to share what we know.. nobody is obligated to follow every post
    Informing people of CORRECT information is helping. Being the fitness industry myself for several years, should I just agree with peers who naively listen to the myths that are passed along without actual scientific back up just to pacify them? That would be getting along.
    It's not being rude to inform someone if they are incorrect and give them research to back it up.

    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
  • LavenderBouquet
    LavenderBouquet Posts: 736 Member
    Watched a program the other night about 10 things we need to know to lose weight, scientifically proven. These are the 10 points.

    1. DON'T skip meals
    2. Change your plate size from 12" to 10" or even smaller.
    3. Count your calories.
    4. Don't blame your weight on your METABOLISM.
    5. Eat protein, to keep you fuller longer.
    6. Eat soup, more often, keeps you fuller longer.
    7. Eat LOW FAT DAIRY, don't cut out dairy from your diet.
    8. Exersize.
    9. AFTER BURN from exersize plays huge role in weight loss.
    10.Keep moving, even the little bits during the day will add up to loss.

    Just wanted to share the insight. It made the point with scientifically proven studies and experiments, so if we can incorporate most or all of these points, I think we'd find those pounds falling away?

    I disagree with a few of these, based on my own experience/opinions as well as scientific evidence that exists to prove the exact opposite of these claims. I do agree that #2, #3, #6, #7, #8, #9, #10 can be useful tools for helping some people lose weight, but I do not believe they are essential. #5 is true, as protein can help you feel satiated longer. I don't think #1 is true, it really doesn't matter when you eat your calories, but not skipping meals could help some people with appetite/hunger.

    This list is more of a "tips for weight loss" with an overarching theme of "eat at a caloric deficit." Definitely not a must-do list but it does have merit.

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