Calorie Deficit - yay or nay?

KezzRezz
KezzRezz Posts: 8
in Health and Weight Loss
At first, it seems pretty simple. If you burn more calories than you consume, then you will lose weight. The calories being burned will come from you, if you burn more calories by living and exercising than you consume.

Then I read about macros and myths, that eating at a deficit causes a drop in insulin which stops your metabolism, starvation mode, muscle being burned rather than fat on low calorie diets, four part fat molecules that need to be broken up to be digested, that your body will stop burning calories if it 'knows' your trying to lose weight. That COUNTING CALORIES MAKES YOU FAT.

O.o

For gods sake. All I want to know is this - if I stick to what MFP recommends on the calorie and exercise front, will I actually lose weight? I will not be counting fat/carbs/protein as if I do, I'll never stick to this diet. Yes, I know it's not ideal not to count these things but my priority is getting used to a new way of eating first, not too complicated.


I guess what I'm really asking is this: Does a calorie deficit really work?
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Replies

  • jdm_taco
    jdm_taco Posts: 999 Member
    yes
  • megsmom2
    megsmom2 Posts: 2,362 Member
    Yes. Its the only thing that does.
  • cmriverside
    cmriverside Posts: 34,422 Member
    Yes. It is the only way to lose weight.
  • Tann19
    Tann19 Posts: 94 Member
    yes, one way or another you must have a deficit to lose weight, whether it's cutting cals, excising or both.

    but you need to find your starting point (BMR) before you can know how much to cut!
  • moneil25
    moneil25 Posts: 311 Member
    When I signed up for MFP it calculated a calorie range for me based on age height weight and in my case I have a Fitbit step counter that syncs to MFP and gives me extra calories based on exercise/steps . So I track my food and drink everyday and make sure I don't go over what MFP says for the day and I lose weight. And I eat what I want as long as I count the calories.
  • herblackwings39
    herblackwings39 Posts: 3,930 Member
    *Points down to ticker* Yes, a calorie deficit really works. The issue is making sure your deficit is appropriate for the amount of weight you have to lose.

    I started out by watching my portion sizes and tracking Points with WW. I realized that it's the tracking that really helps me so I continued it after leaving the WW program. I weigh and measure food the majority of the time to keep my counts as accurate as possible and try to get good estimates when nutritional info isn't available.

    Be honest with your tracking and realistic with your goals and caloric deficit does work.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Yes!
  • kdiamond
    kdiamond Posts: 3,329 Member
    Yes, when you get to a high fitness level and/or have fitness goals, like muscle building and such, this is when you need to really concern yourself with macro breakdowns. To simply just lose weight at the lower level, worry about calories in vs calories out. And track religiously.
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    A caloric deficit alone is the only way to lose weight. Adding in exercise has little to do with weight loss, it is beneficial in its own right but not necessary for weight loss... Best of Luck
  • ktsmom430
    ktsmom430 Posts: 1,100 Member
    Yes.
    Calories in vs: calories out = weight loss
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    Yes! See:
    http://www.myfitnesspal.com/topics/show/1032429-you-re-not-special?hl=Special
  • darharmar
    darharmar Posts: 28 Member
    Yes it works! Has worked for me so far.
  • nxd10
    nxd10 Posts: 4,570 Member
    Yes,

    I did. Log accuately. Eat exercise calories. Measure. I'd try to stick your carbs below 40% (it's not that hard if you don't eat a lot of sugar).

    It was ridiculously easy for me - it just required stubborn persistence and honesty. I am embarrassed that I didn't do it 20 years ago.

    Stick with it. It's not fast. It does work.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    A calorie deficit is literally the only thing that works.

    All diet and fat loss programs are variations on getting you to a calorie deficit.

    Too big of a deficit is counterproductive though. For clarity, MFP already gives you a calorie deficit based on the target weight loss and weight/height/activity level inputs you give. There is no need to create more of a deficit beyond what MFP sets you at, having 0 calories left at the end of the day is the deficit you need.
  • anasheae
    anasheae Posts: 10 Member
    Yupp! Def worked for me!
  • DavPul
    DavPul Posts: 61,406 Member
    you're over thinking something that has been laid out for you.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Caloric deficit is literally the only way to lose weight.
  • KezzRezz
    KezzRezz Posts: 8
    Thanks for all the replies. I know that on MFP calorie counting is integral to the system, it is just frustrating when other sites completely contradict this. Something also about how a deficit, even a healthy one, stunts the growth of the hormone that breaks down fat, making calorie counting counter productive.

    However, the sheer amount of people who appear to have lost weight this way convinces me! Thank you all for commenting, I just don't want to dedicate myself to the wrong way of eating as I'm going for a fresh start.
  • IIISpartacusIII
    IIISpartacusIII Posts: 252 Member
    At first, it seems pretty simple. If you burn more calories than you consume, then you will lose weight. The calories being burned will come from you, if you burn more calories by living and exercising than you consume.

    Then I read about macros and myths, that eating at a deficit causes a drop in insulin which stops your metabolism, starvation mode, muscle being burned rather than fat on low calorie diets, four part fat molecules that need to be broken up to be digested, that your body will stop burning calories if it 'knows' your trying to lose weight. That COUNTING CALORIES MAKES YOU FAT.

    O.o

    For gods sake. All I want to know is this - if I stick to what MFP recommends on the calorie and exercise front, will I actually lose weight? I will not be counting fat/carbs/protein as if I do, I'll never stick to this diet. Yes, I know it's not ideal not to count these things but my priority is getting used to a new way of eating first, not too complicated.


    I guess what I'm really asking is this: Does a calorie deficit really work?

    Of course a caloric deficit makes you lose weight; I'm not sure how that's anything but basic biology. Stop reading the blogs of amateur, armchair, bonbon eating, houseslipper wearing wannabees. If in doubt google some actual research; peer reviewed studies that have actual citations or even better meta studies and focus on the summary/concusions.

    The whole "starvation mode" nonsense was probably started by supplement companies that want to make you think that you need to continue to "consume" so they can continue to sell. They exist to make money, not help you lose weight.

    Find your BMR and use a reasonable deficit; i.e. 300-500 calories and then make small adjustments as you lose weight to account for your new BMR since your basal metabolic rate is driven in part by your weight. That and some exercise, discipline and patience and you'll get what you came for. Good luck.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I'm just confused about where you heard/read that counting calories makes you fat. Are there people out there that honestly think that counting calories to make sure you are in a deficit will have the opposite intended effect and make you gain weight? If there are people like that in the world, I would hope you ignore them.
  • whierd
    whierd Posts: 14,025 Member
    Losing fat without a calorie deficit, with the exception of liposuction, is literally the only way you can lose weight.

    Fat doesn't just evaporate.
  • taso42
    taso42 Posts: 8,980 Member
    Good gtief
  • KezzRezz
    KezzRezz Posts: 8
    They got me with talk of hormones that are not produced if you eat too little, hormones that regulate insulin and cause the body to store fat and slow the metabolism down. Not so much that it would make you fat as such, just that it's not the best way to go about denting. Hence why I wanted to get the opinion of people who have been there, done that to see if there's any truth in the claims.

    Websites such as:


    http://charlotteord.blogspot.co.uk/2013/03/the-500-calorie-deficit-myth.html


    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://danceswithfat.wordpress.com/2011/03/06/the-calories-incalories-out-myth/

    Some of those are a little convincing, when other things come into to complicate matters. Either way, I'm going to calorie count well and see how it works for me. From what people have said, the problem is with sticking to the deficit and not with the deficit itself.
  • KezzRezz
    KezzRezz Posts: 8
    Oh, I'm sorry if I've offended anyone! I was under the impression that forums were here to give and recieve advice/chat/share information ;)

    There are my examples, I would like to know if hormones do have a role to play, if they could slow down or prohibit a deficit from working effectively. Probably not, but hey, I like to be thorough and utilise all the tools available to me. Nothing better than advice from the people who have been through this and can tell me what worked for them.
  • jess6742
    jess6742 Posts: 146
    I know what you mean. There are a ton of contradicting sites out there and loads of people (online and in person) who tell you different things.

    Just follow mfp and you'll do fine. Just remember mfp is designed for you to eat back your exercise calories.
  • jc31388
    jc31388 Posts: 11
    Calorie deficient is the only thing that works when it comes to purely losing weight. It really makes sense when you think about it. Burning more then you consumes to remove the excess. I got extra pounds on me so let me go ahead and burn a bit more to tap into that. Now as for the whole starvation mode and stuff which I have also read can be countered as well. Switch up your calorie consumption add two weeks of increased calorie consumption. Now, I don’t mean over load I mean 200-400 calories pending weight etc. Just to throw a twist for your body to think everything is on the up and up. Then resume your calorie deficient. Again I’m no expert just my experience with my body.
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    Yer insulin, ghrelin, leptin and all that are very interesting but when it comes down to it, it's the deficit that will drop the fat (and, inevitably, some muscle, so keep the protein up and the muscles working :)).
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    They got me with talk of hormones that are not produced if you eat too little, hormones that regulate insulin and cause the body to store fat and slow the metabolism down. Not so much that it would make you fat as such, just that it's not the best way to go about denting. Hence why I wanted to get the opinion of people who have been there, done that to see if there's any truth in the claims.

    Websites such as:


    http://charlotteord.blogspot.co.uk/2013/03/the-500-calorie-deficit-myth.html


    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://danceswithfat.wordpress.com/2011/03/06/the-calories-incalories-out-myth/

    Some of those are a little convincing, when other things come into to complicate matters. Either way, I'm going to calorie count well and see how it works for me. From what people have said, the problem is with sticking to the deficit and not with the deficit itself.

    The bolded article is not actually saying that calorie deficits are bad for weight loss. It outlines the problem with pairing huge calorie deficits and tons of cardio - something you often see dieters doing. It's actually a really good article about the extremes.

    I didn read the others.

    ETA - I did read the last one. It's interesting she says what doesn't work, but not what does, unless you buy her book.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Oh, I'm sorry if I've offended anyone! I was under the impression that forums were here to give and recieve advice/chat/share information ;)

    There are my examples, I would like to know if hormones do have a role to play, if they could slow down or prohibit a deficit from working effectively. Probably not, but hey, I like to be thorough and utilise all the tools available to me. Nothing better than advice from the people who have been through this and can tell me what worked for them.

    Hormones can, to some degree, change the calorie out part of the equation.

    However, if you are consuming fewer calories than you are actually burning, you are losing body mass. It's literally the only possible way to lose weight aside from cutting parts off.
  • jonnythan
    jonnythan Posts: 10,161 Member
    I'd like to amend this with: "real lift calorie deficit" and "the calorie deficit an online calculator gives you" are two different things.

    You can be running a "calorie deficit" according to some online estimation tool and not lose weight.

    However, you can not run an actual calorie deficit and not lose weight.

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