Weight-Loss is Inevitable
paxbfl
Posts: 391 Member
I was talking to a friend the other day who was frustrated about being overweight. He felt that he had a genetic reason for his weight, that other people could lose it but he couldn't. He wondered if he should get his thyroid checked. So I asked him about his BMR and TDEE. He didn't know what those numbers were. I asked him how many calories he ate in a day. He didn't know.
Here's the reality: If you eat a calorie level between your BMR (basal metabolic rate - the calories your body needs for basic function) and TDEE (total daily energy expenditure - the calories you burn with the activity and exercise you do all day) you will lose weight. (You can find a good calculator here: http://scoobysworkshop.com/accurate-calorie-calculator/.)
As I was explaining this to him, it hit me... do this, and weight-loss is inevitable. It won't be linear, meaning you won't see an exact daily loss that corresponds to the numbers from the day before, but over weeks and months you will see weight-loss. How quickly you lose it depends on how big of a deficit you achieve (and consistently maintain) but inevitably, you will lose weight.
Here's the reality: If you eat a calorie level between your BMR (basal metabolic rate - the calories your body needs for basic function) and TDEE (total daily energy expenditure - the calories you burn with the activity and exercise you do all day) you will lose weight. (You can find a good calculator here: http://scoobysworkshop.com/accurate-calorie-calculator/.)
As I was explaining this to him, it hit me... do this, and weight-loss is inevitable. It won't be linear, meaning you won't see an exact daily loss that corresponds to the numbers from the day before, but over weeks and months you will see weight-loss. How quickly you lose it depends on how big of a deficit you achieve (and consistently maintain) but inevitably, you will lose weight.
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Replies
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Yes, but that is still an over-simplification.
Weight loss =/= increase in health.0 -
Yes, but that is still an over-simplification.
Weight loss =/= increase in health.
the OP made no mention in it being an increase in health, just that if you eat less than your TDEE and more than your BMR you will lose weight.
and yep, it really is that simple. i think many people get tripped up because they expect to see huge amounts of progress in a short amount of time. they also get tripped up by the number on the scale as opposed to how their clothes fit or the fact that they can walk up a flight of steps without feeling like they are dying.
so yeah
step 1 : eat less than your TDEE
step 2: eat more than your BMR
step 3:
Step 4: profit from weight loss0 -
As I was explaining this to him, it hit me... do this, and weight-loss is inevitable. It won't be linear, meaning you won't see an exact daily loss that corresponds to the numbers from the day before, but over weeks and months you will see weight-loss. How quickly you lose it depends on how big of a deficit you achieve (and consistently maintain) but inevitably, you will lose weight.
While that is true most of the time, it is not 100% correct. First of all, your post should say "you will lose fat". Weight loss may or may not occur, depending on how much fat you lose and what other weight you are carrying. Like most MFP posts this one seems to assume that we humans have nothing but fat and LBM on our bodies.
Not everyone can find their BMR or TDEE from an online calculator. Some people have conditions that change the rules to varying degrees.0 -
Yes, but that is still an over-simplification.
Weight loss =/= increase in health.
Um... if you're 50 pounds overweight I'm comfortable making the promise that weight loss = increase in health. I mean, you could always get a disease or get hit by a bus (no guarantees) but generally I think that's a safe statement.
FYI, my health stats from October 2012 to October 2013. I'm male, 6'2", 45 (now 46) years old.
Weight: Was 250, now 200
Body Fat %: Was about 33%, now 13.5%
Blood Pressure: Was145/95, now 115/78
HDL ("good" cholesterol): Was 51, now 67
LDL ("bad" cholesterol): Was 161, now 1220 -
Yes, but that is still an over-simplification.
Weight loss =/= increase in health.
Um... if you're 50 pounds overweight I'm comfortable making the promise that weight loss = increase in health.
You can promise that, but that won't make it true for everyone. Not every disease is related to weight. Weight can't take away all risk, even for obesity related diseases. One can do everything right and still suffer health problems.
Thin people contract diseases. Fit people contract diseases. Athletes contract diseases. Only so much is within our control.0 -
While that is true most of the time, it is not 100% correct. First of all, your post should say "you will lose fat". Weight loss may or may not occur, depending on how much fat you lose and what other weight you are carrying. Like most MFP posts this one seems to assume that we humans have nothing but fat and LBM on our bodies.
If you make the assumption that the person starting this journey has too much fat (which most people do, especially if they're starting a weight-loss program) then I stand by my statement. If you have a lot of fat to lose, and you eat under your TDEE, you will inevitably lose weight (fat).
You will also inevitably lose some muscle (which you can minimize by lifting and eating protein) but that's a different thread.
For most people, eating under their TDEE is significantly fewer calories than they have been eating. In my case, I went from eating about 3500 calories a day to about 2000. (I'm a fairly big guy, my current TDEE is around 2250 without exercise).
A few people may have legitimate medical issues, but the majority of people are like my friend - they are seeking a medical answer to their weight problems when the actual answer is much simpler - they are just eating too much.0 -
I love this because it does show people not to be afraid to eat in between BMR and TDEE. I was always so afraid to have a small deficit, but in doing it, I have a normal life and dont have to modify much, just portions and exercise. I do feel better when I eat healthy and exercise, but I know now I dont have to restrict and then burn out after a few weeks. You just have to trust the system and in most cases I have faith that it does work And it is a way of life that people can live with forever and not have to worry about regaining. Great post!!! 0
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While that is true most of the time, it is not 100% correct. First of all, your post should say "you will lose fat". Weight loss may or may not occur, depending on how much fat you lose and what other weight you are carrying. Like most MFP posts this one seems to assume that we humans have nothing but fat and LBM on our bodies.
If you make the assumption that the person starting this journey has too much fat (which most people do, especially if they're starting a weight-loss program) then I stand by my statement. If you have a lot of fat to lose, and you eat under your TDEE, you will inevitably lose weight (fat).
You will also inevitably lose some muscle (which you can minimize by lifting and eating protein) but that's a different thread.
For most people, eating under their TDEE is significantly fewer calories than they have been eating. In my case, I went from eating about 3500 calories a day to about 2000. (I'm a fairly big guy, my current TDEE is around 2250 without exercise).
A few people may have legitimate medical issues, but the majority of people are like my friend - they are seeking a medical answer to their weight problems when the actual answer is much simpler - they are just eating too much.
Most people, yes. Isn't that what I said?0 -
Thin people contract diseases. Fit people contract diseases. Athletes contract diseases. Only so much is within our control.
Obviously.
Looking at the stats I posted, with all other things being equal (genetic risk, non-smoker, environmental factors, etc), I have clearly reduced my risk of heart disease and diabetes.
There are no guarantees but I've chosen to do what's in my control to maximize my health and lower my risk factors. That's all you can really do.0 -
Thin people contract diseases. Fit people contract diseases. Athletes contract diseases. Only so much is within our control.
Obviously.
Looking at the stats I posted, with all other things being equal (genetic risk, non-smoker, environmental factors, etc), I have clearly reduced my risk of heart disease and diabetes.
There are no guarantees but I've chosen to do what's in my control to maximize my health and lower my risk factors. That's all you can really do.
Again, my point. You were the one trying to promise everyone better heatlh, not I.0 -
I was talking to a friend the other day who was frustrated about being overweight. He felt that he had a genetic reason for his weight, that other people could lose it but he couldn't. He wondered if he should get his thyroid checked. So I asked him about his BMR and TDEE. He didn't know what those numbers were. I asked him how many calories he ate in a day. He didn't know.
Here's the reality: If you eat a calorie level between your BMR (basal metabolic rate - the calories your body needs for basic function) and TDEE (total daily energy expenditure - the calories you burn with the activity and exercise you do all day) you will lose weight. (You can find a good calculator here: http://scoobysworkshop.com/accurate-calorie-calculator/.)
As I was explaining this to him, it hit me... do this, and weight-loss is inevitable. It won't be linear, meaning you won't see an exact daily loss that corresponds to the numbers from the day before, but over weeks and months you will see weight-loss. How quickly you lose it depends on how big of a deficit you achieve (and consistently maintain) but inevitably, you will lose weight.
So weight loss is inevitable even if you have a thyroid issue?0 -
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My TDEE is 2531
My BMR is 2109
Myfitnesspal has me at 1600!
And that is even under estimating my activity level in the TDEE/BMR calculator!0
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