What works for you?

Calorie deficit.

Past that, creating a calorie deficit in a way that made sure I could stick with it, and it was enjoyable.

This meant eating the foods I like, when I liked, within the limits of the calorie deficit and making sure I hit minimum macro and micronutrient levels.

The only trial and error was finding the level of calories required for a sensible rate of loss.

Protein and fat based on my current weight, carbs making up the difference.

When I started, that meant relatively low carb, because there just wasn't much room for them in my deficit. Now, it means 500g of carbs a day, because there's a lot more room now.

I started with a 1000 calorie deficit and not eating back any exercise calories. Once I got down to the point where that didn't provide enough energy, I started cutting my deficit.

Based on MFP's calculations when I started and where I am now, my maintenance at 335 was 3700. My maintenance now at 215-218 is a little over 3700.

No trial and error, really. I looked at what I ate on an average day, and made little cuts so that it was less. I also tried to move more.

It became easy for me (which I assume is what you mean by "works for you") when I added these few guidelines

1. Eat low calorie during the work week (1300ish)
2. Eat high fiber
3. Don't diet on the weekends
4. Exercise when I'm not doing much physical work
5. Remember these are guidelines and not rules

cushman5279 wrote: »

So much information out there. It should be fairly simple but we as complicated human beings tend to go off the rails and turn everything into a science project sometimes!

I am interested in reading thoughts and varying opinions about what has worked for you and why.

Has it been higher/lower calories? Low/no carb / high carb? Low fat/high fat? Did your plan work because of your physical activites at the time? was it due to a medical condition? How long did you have to go through trial and error before finding a plan that worked or works for you?

For me, my weight loss started with calorie restriction and no exercise. Lots of video games and visits from my friend Mary Jane.

Then i added walking for at least 30 minutes straight on most weekdays.

Prior to that, i was very very sedentary, and the thirty minutes of walking at a 3.1 mph speed (according to map my walk) per weekday allowed me to eat more and continue to manage my weight.

I could have the option to eat out with my SO on weekends now, which sparked my interest in adding more cardio exercise because i wanted to eat more calorie dense things more often in a week.

Now, I'm actually trying to run every other day, walk on days I'm not running, and am doing body weight exercise ( You are your own gym) for strength training.

I'm not an athlete by any means. I'm much happier with my body shape now that I've added the body weight stuff. i don't feel like I'm overworked or overtraining. My current running goal is to improve my breathing, i think I'm doing it wrong... but i can get 4.5 miles done in about 42 minutes, and that is something i would've never imagined myself doing when i was 95 lbs heavier lol

Eating less/1400-1500 calories. Throughout my life (and the "wonderful" ups and downs of my weight), I've had the most success by simply counting my calories and ensuring I stay at/below a certain # (usually around 1500)

I've tried to get pumped about excercise but I usually end up quitting just about any excersize regime I start. I'm one of those people that gives it too much at the beginning and ends up face-planting because of that. However, I'm not lazy so I guess it balances out - if I reduce my calorie intake. I'm always walking, keeping busy, and trying to get outdoors (hiking/hunting/fishing/swimming/kyaking).

weight management is simple...we're all machines and just like any machine, we require energy to run optimally. the energy we use is called a calorie. when we consume more energy than our body requires, that energy is stored for later use in our backup generator (fat stores). when we consume less energy than we require, that backup generator kicks on to make up the difference.

execution of this is where most people have issues...people generally have unrealistic expectations of how weight loss is going to go...how long it's going to take, etc...people also tend to be inconsistent in whatever approach they choose to achieve their goals.

whatever method/diet you can think of, they all work on the same principle...they are designed to put you in an energy deficit...the method really doesn't matter other than choosing a method for which you will be disciplined and consistent with...because ultimately it is consistency that wins the day, regardless of method.

I stick to my calorie goal and exercise when I can. Has worked for weight loss and maintaining!

1. I eat fewer calories than I burn.
2. I eat foods I like.
3. I exercise daily.

50 lbs down since mid-Feb.

What worked for me:
Learning to like myself the way I was.

Not falling for some horrible fad diet.

Not demonizing any type of food.

I didn't try to cut out any foods I truly love.

There is no such thing as a cheat day or meal. Life happens and sometimes I choose foods for reasons other than their nutritional value, this doesn't mean I've failed in anyway, shape or form. It just is.

Eating the maximum amount of calories as I can and still get my desired weightloss. This is currently 2000 calories. Never done the 1200 Cal diet. Occasionally I eat 1200 or fewer calories in a day, simply because I'm not hungry or I'm sick, but, it's never been my target intake. Heck, I've also been known to eat 5000 calories in a day. I find it all balances out in the end.

When I'm stressed, I stop dieting and go to maintenence. I find I can only try to handle so much at once, and sometimes continued weightloss isn't one of them. But, my health always is.

I just eat too much when I don't log. So logging is how I know what's going on, and it works great even when I don't cut many calories. I have a lot of patience that way I never tried a diet that didn't work (as an adult), because I always just eat less and it works. I'm not one for crash diets or super-low calories!

When I keep my carbs low (still around 100g, because they are my favorite!) it's even easier. I don't get as hungry, for real, and I swear my tummy pooch gets flatter. I watch them because of blood sugar, not dieting, because I have to, though. They really are my favorites

Health first, everything else second. It was never a vanity issue for me.

I flipped my diet from one of total crap to All Healthy, All The Time. I'd stumble. When the doctor gave me a diet inch, I took a mile and ate things I should not have eaten for a while. But, eventually, I got back on track. Now, I eat a healthy and fairly well-balanced diet. And I eat very yummy food.

Pills. I don't have a thyroid and take Synthroid and it is primarily responsible for the fact that I can lose weight. Before they took it out and gave me pills, it just wasn't possible to lose weight.

Exercise. Another thing I need to lose weight. Without it, I'd have to eat so little that I'd get dizzy. Walking, running, exercise tapes (including yoga now that I'm not so fat that I tip over when I try things, lol), crunches, six inches, squats, resistance training (some in the water, some on land) - I do some damn thing every day. I hate the resistance stuff and wouldn't do it if it wasn't good for me, but it is, so I do.

Sleep. I've been at this a long time now and I know that for me, I lose more when I get enough sleep. I can eat more when I get enough sleep and I'm less hungry when I get enough sleep. Sleep is not pushed as hard as it should be, I don't think. It's important. The science will catch up and figure out why, but I already know that it's a big help.

Eat healthy, exercise, get enough sleep. That's my focus.