Hello!! Thoughts on the 70% nutrition, 30% gym mentality??
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@mccindy72 makes a good point as others have. I think using exercise as a way to lose weight is a sure fire way to risk a 100%+ regain. Over time 100% of us will have/develop a time when we can not workout to burn off fat. That is the reason I think if one can not maintain without doing work outs that failure is just around the corner. At 64 I have seen these times myself and know the results. Now I walk a quart mile daily and it is important but if I stop it alone should not lead to a 50 pound gain over the next year.
@ESotrops welcome to MFP and you asked a valid question then it got a little deep.
You are doing well and I see where you are coming from. The mix of diet and exercise is really left up to you. Clearly you know how to lose weight.
Young people can lose weight by just thinking about it. Old people can gain weight it seems by just thinking about losing weight. I do wish I knew what you know about diet today when I was your age but today's info was not at our grasp 40 years ago as it is today.
Basically one has to learn how to lose weight then how to maintain that lost weight. I think you will be fine. Remember do not read posting in web forums as your source of dieting info. Use web posting info a Google jumping off point. Work to find articles and other research on the pros and cons of every facet of what you are doing or plan to do when it comes to losing/maintaining weight.
I use my scales to weight my body daily. That tells me where I am gaining, maintaining or losing weight. As long as the scales are telling me what I want to hear I just keep trucking otherwise I do some counting and figure out why the scales are telling me something different than I expect.
Because I do very Low Carb High Fat and medium protein I have to track my grams of carbs to make sure they are <50 grams daily so I can stay in nutritional ketosis which is a good term to Google if you have a question about it. My son got me on Chrome browser so all I have to do is to highlight the word(s) tell it search them.
My scales tells me my body weight and estimates my % of body fat, hydration and BMI. The breath analyzer below lets me know if I have eaten more than or less than 50 grams of carbs that day. If I blow a .0000 I know I have eating more than 50 grams of carbs. If reads .02 I need to watch my carbs. If I blow a .05 or better I know in am in nutritional ketosis and am burning fat instead of mainly carbs. In 60 seconds I have done all the counting and weighting needed to determine if my I am on target with my eating.
ebay.com/itm/Advanced-Professional-Police-Digital-Breath-Alcohol-Tester-Breathalyser-Detector-/111694167503?hash=item1a017dbdcf
One has to buy a cheap one like this one that I have. It works by reading the acetone produced when you are burning ketones that are created when one is in nutritional ketosis. Two identical meters can give very different results but that is OK for a go/no go testing meter.
This is just my system I had come up with before I heard of MFP. It uses electronic devices that makes my geek streak happy and has medically valid input that I need to manage my pain which is why I eat this way. Others have different weighing and counting methods that perhaps works as well for them.
The tools and diets we all use to lose/maintain weight can be different as long as they move us towards living better and longer. In the end that is all that counts.
Yes we can preach, rave and call people names that do something different than we do but to do so is nonsense at all levels as you already know by now I am sure from reading MFP forums.
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@Kalikel
(Calorie Intake - (Today's weight - Yesterday's weight) * 3500)DeguelloTex wrote: »
No, I didn't edit the math.
Not only did you edit it here, you've posted that [3500 (today's weight - yesterday's weight)] thing before. I just never asked about how you come up with negative numbers when you lose weight before.DeguelloTex wrote: »I didn't edit the math, I added the enclosing parentheses and put it on its own line to make it more clear.
"Calorie intake" = how many calories you take in; how many calories you eat. That's utterly irrelevant to whether you need to know burn to plan weight loss, though.
How many calories you eat how often? Per day? Where do you come up with the calories? Is it just whatever number someone happens to eat on any given day?
You don't come up with a negative TDEE when you lose weight. Plug some numbers in and see. You're subtracting 3500 calories per pound gained. And, yes, given scale fluctuations the snapshot might be enormously high or low, which is why, like with the weight itself, the trend is the important thing.
Calories eaten per day, since we're comparing daily weights. If you wanted to deal with weekly weights, you'd deal with calories eaten per week.
Yes, it's whatever number the person ate.
Calorie intake, 1200.
Today's weight, 159
Yesterday's weight, 160
Doing the math, using your equation, what number do you come up with?
I come up with 4700. What number do you come up with?
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stevencloser wrote: »In the end it doesn't matter how you create a calorie deficit, but most people will tell you it's easier eating less than burning more.
Yes, this is true for me at the moment.0 -
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I've read some where, that women burn 14x their weight. So, 14x(weightlbs) =current calories, and to lose about a pound a week, you divide. (Current calories÷7days) and it will give the calories less each day. I read it isn't completely accurate but close. Men would be 15x(weightlbs).
Ex. 14x220lbs=3,080
3,080÷7=440
3,080-440=2,640(calorie deficit)
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I've read some where, that women burn 14x their weight. So, 14x(weightlbs) =current calories, and to lose about a pound a week, you divide. (Current calories÷7days) and it will give the calories less each day. I read it isn't completely accurate but close. Men would be 15x(weightlbs).
Ex. 14x220lbs=3,080
3,080÷7=440
3,080-440=2,640(calorie deficit)
The example is me. I decided to eat one day I normally eat. And it was pretty close. 3,1010 -
Weight loss happens in the kitchen. Fitness happens in the gym... is just so totally wrong. I can't believe you people keep going around, and around, and around, and around with this wrong way of thinking.
The only thing that happens in the kitchen is "calories in".
The only thing that happens with exercise (not just the gym) is 'calories out".
It is a combination of both of these things that will determine a persons long term success rate, and to me they are both equally important until you get to a healthy weight and a good fitness level. once you do that, it's relatively easy to not gain weight, and you only need to exercise enough to maintain your fitness level.
I think the problem is that people are overcomplicating this to the point that they can't see the simple facts of it.0 -
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The best way to go depends on your natural activity level, life situation, appetite, taste etc. All of that is going to make a difference in terms of your adherence to the approach you choose.
When I could work out consistently, with intensity, I made a ballpark guess re TDEE (which turned out to be higher than calculators predicted), ate healthier (according to my definition), counted calories in to stay where I needed to be, and mostly relied on calories burned (out) for the loss. I enjoyed fitness more than I did the dieting aspect, really. I'd just push as hard as I could for 45-60 minutes, sweat my buns off, and felt confident I got rid of a good chunk of cals. And it worked, as in I lost the weight I wanted, so it wasn't far off.
Now that I can't work out as hard, I'm trying out the MFP/NEAT thing. I find it annoying, bc all of a sudden it matters whether the stationary bike at my gym is accurate or not, because atm I am limited to very modest intensity and can't do as much time as I'd prefer.
If you're not very active for whatever reasons, or if it's easier for you to reduce food intake than it is to get into working out, NEAT is probably the way to go for metrics, and obviously focusing on watching your cals in is the way forward for you.
If you like fitness/activity, can do it consistently, have a big appetite, and want a margin of error for your cals in, focusing on cals out and using the TDEE method might work better. (Obviously, you still have to watch your cals in, everyone does in one way or another, it's more the emphasis I'm talking about.)
*and by "activity", I mostly mean cardio, bc resistance training isn't going to give you the burns needed for loss. But, strength training is going to help you retain muscle, which gives you a nice shape and also increases the amount you burn at rest (to some degree). For health, it's obviously important to do both strength & cardio.0 -
Also WHAT HAPPENED above jeez0
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bcalvanese wrote: »Weight loss happens in the kitchen. Fitness happens in the gym... is just so totally wrong. I can't believe you people keep going around, and around, and around, and around with this wrong way of thinking.
The only thing that happens in the kitchen is "calories in".
The only thing that happens with exercise (not just the gym) is 'calories out".
It is a combination of both of these things that will determine a persons long term success rate, and to me they are both equally important until you get to a healthy weight and a good fitness level. once you do that, it's relatively easy to not gain weight, and you only need to exercise enough to maintain your fitness level.
I think the problem is that people are overcomplicating this to the point that they can't see the simple facts of it.
Really now? Then how come most people regain the weight they have lost. Relatively easy?? I think not.
You can see this whole thing anyway you want, but it doesn't make those who emphasize diet as the more important factor in weight management wrong. You do you, I'll do me.
Over 90% of people who lose weight by diet alone fail long term (gain the weight back).
Over 90% of people who lose weight through diet and exercise succeed long term (don't gain the weight back).
You do the math.0 -
bcalvanese wrote: »Weight loss happens in the kitchen. Fitness happens in the gym... is just so totally wrong. I can't believe you people keep going around, and around, and around, and around with this wrong way of thinking.
The only thing that happens in the kitchen is "calories in".
The only thing that happens with exercise (not just the gym) is 'calories out".
It is a combination of both of these things that will determine a persons long term success rate, and to me they are both equally important until you get to a healthy weight and a good fitness level. once you do that, it's relatively easy to not gain weight, and you only need to exercise enough to maintain your fitness level.
I think the problem is that people are overcomplicating this to the point that they can't see the simple facts of it.
But I do pushups in the kitchen and eat apples during cycling and running. So. . . . .
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*hands head in shame* i have lost 25lbs in 2 months, i have not done 1 minute of what most people on here wpuld call excersize.
I don't want any food bad enough to have to run for it.
But that's me.
I will start weight lifting ..one day..today is not that day.0 -
I like to eat a moderate defect of 200 calories a day short of my normal maintenance and then exercise off calories to increase the deficit and lose weight
It works for me.
Whatever works for you to create distance between the CI and the CO.
It isn't rocket science
My weekly average over a few months.
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bcalvanese wrote: »Over 90% of people who lose weight by diet alone fail long term (gain the weight back). Over 90% of people who lose weight through diet and exercise succeed long term (don't gain the weight back). You do the math.
You have a study where 90% of the participants succeeded in keeping their weight off long term?0 -
bcalvanese wrote: »Over 90% of people who lose weight by diet alone fail long term (gain the weight back). Over 90% of people who lose weight through diet and exercise succeed long term (don't gain the weight back). You do the math.
You have a study where 90% of the participants succeeded in keeping their weight off long term?
I found it on the internet somewhere. I think the study said only 6% of the people who just dieted gained the weight back long term, and over 90% who dieted and exercised maintained a healthy body weight long term. I'm sure you could find it with a google search. I will try to find it and post a link.
You can also look on the CDC website and see what they recommend for maintaining a healthy weight. It's no secret.0 -
bcalvanese wrote: »bcalvanese wrote: »Over 90% of people who lose weight by diet alone fail long term (gain the weight back). Over 90% of people who lose weight through diet and exercise succeed long term (don't gain the weight back). You do the math.
You have a study where 90% of the participants succeeded in keeping their weight off long term?
I found it on the internet somewhere. I think the study said only 6% of the people who just dieted gained the weight back long term, and over 90% who dieted and exercised maintained a healthy body weight long term. I'm sure you could find it with a google search. I will try to find it and post a link.
You can also look on the CDC website and see what they recommend for maintaining a healthy weight. It's no secret.
Admittedly, I've read something similar too. I cant remember where though... Could have even been on the forums here??
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*hands head in shame* i have lost 25lbs in 2 months, i have not done 1 minute of what most people on here wpuld call excersize.
I don't want any food bad enough to have to run for it.
But that's me.
I will start weight lifting ..one day..today is not that day.
You're probably getting in more exercise than you think but not counting it cuz it's not happening in a gym
There are lots more ways to exercise than running and lifting weights. For example, I like to walk, hike, garden, swim, and do yoga. If I'm not active, I get cranky and I don't sleep well.
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I took my kids to an ammusement park today for a couple of hours, i played outside with them. I carry my 3 year old way more than i used to for the sole purpose of burning calories. I aggressively do laundry. I rarely sit, its just not part of 'me'
But there is no way to log that stuff...
I don't want any food bad enough to have to run for it.
But that's me.
I will start weight lifting ..one day..today is not that day. [/quote]
You're probably getting in more exercise than you think but not counting it cuz it's not happening in a gym
There are lots more ways to exercise than running and lifting weights. For example, I like to walk, hike, garden, swim, and do yoga. If I'm not active, I get cranky and I don't sleep well.
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http://www.nwcr.ws/Research/default.htm
Over ninety percent of successful weight lossers modified their food intake.
Over ninety percent of successful weight lossers have an exercise program.0 -
I will start weight lifting ..one day..today is not that day.
Probably the day you look in the mirror and realize what skinny-fat means.
I took my kids to an ammusement park today for a couple of hours, i played outside with them. I carry my 3 year old way more than i used to for the sole purpose of burning calories. I aggressively do laundry. I rarely sit, its just not part of 'me'
Why do you think all of that doesn't count as exercise? Or if you do, what did you mean by "most people here" don't consider it exercise?0 -
cwolfman13 wrote: »weight management is simply about energy balance...you take in less energy (calories) than you expend, you burn fat to make up the difference...you take in more energy (calories) than you expend, that excess energy is stored as fat (energy reserves) for later use.
weight management is most efficiently managed through your diet. as an example, i ride a good 60 - 80 miles per week, sometimes more; I lift 2-3 days per week; I usually run a 5K once or twice per week; I walk my dog regularly; I do a little hiking and swimming, etc. I've lost weight, maintained weight, and gained weight doing all of that...the difference between those three weight management objectives wasn't the exercise, it had everything to do with how much I was eating.
This. I've always maintain a pretty active lifestyle whether I was losing, gaining or maintaining. The difference maker was the food I was putting in my face.
Me as well. I have always been very active and exercised, but that fork-to-mouth movement made such a difference as to weight management. 0 -
@bcalvanese, it seems to me you are contradicting yourself.
First you say:Weight loss happens in the kitchen. Fitness happens in the gym... is just so totally wrong. I can't believe you people keep going around, and around, and around, and around with this wrong way of thinking.
and then you say:The only thing that happens in the kitchen is "calories in".
The only thing that happens with exercise (not just the gym) is 'calories out".
In other words, diet happens in the kitchen and fitness happens in the gym (or, from exercise).It is a combination of both of these things that will determine a persons long term success rate, and to me they are both equally important until you get to a healthy weight and a good fitness level. once you do that, it's relatively easy to not gain weight, and you only need to exercise enough to maintain your fitness level.
I think the problem is that people are overcomplicating this to the point that they can't see the simple facts of it.
However, as you say once again that it's the combination of both that determine long term success rate, please remember that exercise is not necessary for weight loss. In fact, some people can't exercise due to disabilities. How do people who cannot exercise maintain a healthy weight? How do people who can't exercise lose weight and maintain?
Some people don't like to exercise, yet they successfully lose weight and keep it off. There are many success stories here.
I agree that exercise is awesome--I work on moving every single day, I am fit and healthy and I can't imagine my life without weight lifting and running. I love to walk too and do the elliptical machine. However, if I can't exercise, I want to make sure that I maintain my weight, which means my diet absolutely belongs in the kitchen and I must have control over my eating habits.
@ESotrops, the only thing needed to lose weight is a calorie deficit, exercise is not necessary. Whether or not you exercise. there was always calories out by the mere fact that you are alive. However, exercise provides fitness and raises your total daily energy expenditure so that you can eat a bit more.
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Fair enough 0 -
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GaleHawkins wrote: »@mccindy72 makes a good point as others have. I think using exercise as a way to lose weight is a sure fire way to risk a 100%+ regain.
And yet, oddly, the single most common characteristic in people who keep the weight off is...
...regular, vigorous exercise.
Sorry, that advice is flat out wrong.
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