I discovered the secret to losing weight.102lbs in 10 mos

well done OP, great loss!
I don't do cheat days either - but manage to fit in what I liek to eat :-)
Congrats!

I very seldom even eat back half of the additional calories I burn through exercise.

That practice has kept me within my daily caloric goals for 299 out the previous 300 days of logging. However, getting that exercise allows me the freedom to eat WHATEVER I want, just not WHENEVER or as MUCH as I want.

This process has resulted in a loss of 102 lbs in 10 months...

I personally don't believe in the concept of of "cheat days". Cheating denotes that you're doing something wrong and further ingrains the concept that extreme deprivation is the only way one can succeed in the battle against obesity.

I've learned the hard way (unfortunately) that extreme deprivation and guilt are not the way to success ;-)

I started my diet 77 days ago & have lost more than 45lbs, although completely differently to you I don't exercise (other than weights) & haven't eaten any junk foods. I stuck to healthy stuff & just went cold turkey (sometimes literally, cold turkey is lovely).

I agree with you about cheat/treat days though, I've not had a single one in the 77 days & don't crave junk any more like I used to, I feel if you have the cheat you're more inclined to crave the bad stuff.

I do have things which FEEL like treats, such as a healthy burger for dinner with a healthy option bun, 250g less than 5% fat & salad, onions, tomato etc (no oil cooked in either). Less than 500 cals for the entire thing & it tastes great & feels like a 'cheat' meal whilst I know it's healthy.

It's important to do whats right for you as an individual though, all depends on your willpower & determination to lose the weight.

Great job - I love to hear what works for each person. I figure I have a lot to learn from people that are successful.

Thank you for sharing

CONGRATULATIONS! That is a wonderful example of weightloss and great example of finding a way to fit in the things you want by using some of your exercise calories. Life needs a little chocolate from time to time and you've found a way to moderate with your new habits!

Well then maybe you can tell me what I'm doing wrong. I have just finished the first month of the insanity workout I try to run or walk 3.5 to 4 miles 5 nights a week. I stick to 1200 calories a day give or take 100 I don't eat my exercise calories back I did first few weeks not understanding how it worked. I weigh the same I drop 4 lbs and the next day it's back just back an forth. I know it's only been a month but would have thought that I would have some success. Can you help me?

you need to eat more. seriosly. go up to 1500 a day and you will see results

Wow! That's an amazing loss in 10 months. I too have learned in the last six months that I can eat anything I want in moderation and still lose weight. Who would of thunk it?

that's awesome! wish I could do the same

That is an amazing loss of weight, and very fast!

I discovered the secret to losing weight.102lbs in 10 mos
I very seldom even eat back half of the additional calories I burn through exercise.

Yeah, and?
This isn't a secret.
My doctor told me to ignore exercise or "net" calories, just eat below my actual calorie goal (10 x my healthy goal weight).
It's working quite well for me.

Once in a while, if I'm still hungry at the end of the day, I'll have 1/3 to 1/2 of my exercise calories, but it's rare.

I discovered the secret to losing weight.102lbs in 10 mos
I very seldom even eat back half of the additional calories I burn through exercise.

Yeah, and?
This isn't a secret.
My doctor told me to ignore exercise or "net" calories, just eat below my actual calorie goal (10 x my healthy goal weight).
It's working quite well for me.
Once in a while, if I'm still hungry at the end of the day, I'll have 1/3 to 1/2 of my exercise calories, but it's rare.

Did he also recommend raspberry ketones? ;-)
Chill, the "secret" reference was a tongue & cheek inference.

Nope, he's a real doctor, an endocrinologist, & in charge of the weight loss clinic at the hospital. Other than trying to convince me that setting my goal weight at the top end of a healthy BMI range is too low for me, what he's said makes sense.

But I see I completely missed your joke... easy to do on the interwebs.

Um, ooooooook. :huh:

OP found a lifestyle that works for him and lost over 100 lbs and that is what you are going to say.... Anyway on a positive note congrats.

Agreed. Way to go! and good to know!

Well then maybe you can tell me what I'm doing wrong. I have just finished the first month of the insanity workout I try to run or walk 3.5 to 4 miles 5 nights a week. I stick to 1200 calories a day give or take 100 I don't eat my exercise calories back I did first few weeks not understanding how it worked. I weigh the same I drop 4 lbs and the next day it's back just back an forth. I know it's only been a month but would have thought that I would have some success. Can you help me?

I'm not sure if someone else responded. However! Whenever you start a fitness program, or even change your eating habits, your body needs time to adjust. If you are starting by working out most days of the week, measuring your foods and such with it, you might not be eating enough. Your body is like a car and the food is obviously the fuel. If you don't fuel your car with enough gas, it won't go. Same with your body. You need enough food to fuel your body. MFP and myself included would recommend actually eating back your exercise calories.

When you sign up for MFP, you input your numbers and goals in, and MFP does the calculations to give you your daily calorie goals. With that specific number, MFP also already gives you a deficit. So, since most new MFP users want to lose weight quickly, they choose the option to "lose 2 pounds a week". Therefore, most people start at 1200. If you were just eating 1200 with no activity, you'd lose weight because there would be a deficit. If you exercise and burn 200 calories, your net calories would be 1000 calories. After so long of shorting your body by not eating back your exercise calories, your body might freak out and hold onto the weight.

I struggle with being obsessed with the scale! However, people recommend not weighing yourself every single day. Your weight can fluctuate from so many different factors (what you've eaten and had to drink that day, water retention from eating high-sodium foods, water weight retention from doing a hard work-out the day before, whether you have...fully expelled your bodily fluids, what you are even wearing). I still weigh in frequently, but I don't input my numbers unless there is a loss.

Some tips that have personally helped me that you could use:

1.) Don't weigh in later in the day or even at night---weigh in in the morning, after the food from the previous days has processed and after you fully use the restroom, and weigh in without clothes on.

2.) Don't weigh in the day after a really hard work-out. Your body is repairing itself during your rest days & it could be holding onto water.

3.) Take a couple weeks to get into the habit of tracking ALL of your foods. If you can, measure and/or weigh things out. It takes a person about two weeks to develop a habit. It took me about a month to start regularly track my foods. It eventually becomes second nature.

4.) Get a tape measure!!! Measurements can speak so many volumes even when the scale won't budge. If you are losing inches and your clothes are fitting better, awesome job! The weight WILL eventually go down. How are you feeling? Hopefully better by being more active.


I don't know if I am explaining this very well, but I have read so many forums and articles. This is my second time using MFP, and both times, with calorie counting, exercise, cleaner eating (with eating back my calories), I have lost 20 pounds. Everyone has to find a rhythm or a method that works for them. What works for me won't work for others and vice versa. Good job with starting Insanity! Good luck in your journey!

To the OP: Congrats, Scott! That is such an awesome loss! I respect that you have found a system that works for you. Keep up the great work!

No one was "caught backpedaling" one again as I said I thought he was making a comparitive statement and was confused. Hence the "huh?' Smiley. Now, back to the topic and get on with it.
Eta: reported. Off topic, raising/causing drama, irrelavent to topic.

Me thinks the lady has doth unduly escalated said such comments once first comment recieved the reprisal such a comment would indubitably gather.

(Don't mind me, I'm just observing and stating the obvious.).

Off topic: congratulations OP!!!!!!!