Do I still have to count calories if I eat healthy foods (Fruits, vegetables and protein)
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I was SUPER confused before I joined MFP. I was like, "What in the hell is in a carb that makes it so eating less of them makes you lose weight." Well, the answer is nothing. There is nothing in any particular food that makes it more possible to lose weight with or without it.
What makes you lose weight is eating at a calorie deficit, which means figuring what a calorie deficit is for you.
That's where MFP comes in because there are great tools and calculators to help you figure out how much to eat each day to maintain a calorie deficit to lose at a certain rate. MFP gives you the tools you need to track your weight and your food intake to give you a certain degree of confidence that you are "doing it right."
Healthy foods (like fruits and vegetables) and exercise are GREAT for your health, but eating 1500 calories of celery is still 1500 calories. I could just as easily eat 1500 calories worth of cheeseburgers with relatively the same weight loss expectation. However: I can get a lot more bang for my 1500 calorie buck if I fill that 1500 calorie budget with things like fruits, vegetables, lean meats, and other "healthy" foods. I like to eat a LOT of food, so I tend to eat a lot of those types of foods. I also love tacos and pizza, so I work my calorie budget to make sure there are room for those foods, too.
It takes planning and forethought to manage your calorie budget to get the weight loss results you want.
If you look in each forum, there are some pinned threads at the top. Look specifically in the Getting Started forum. It's laid out pretty clearly on how to get MFP up and running with reasonable accurate expectations. I spent the first few weeks on MFP just logging my food and getting used to using a digital food scale to weigh everything I ate to the gram. It was clunky and time consuming at first, but 6 months in and 60lbs later, it is second nature to me and I have worked food planning and weighing into my life routine. Honest to God this works.
If you can put all the mumbo jumbo the world has imparted on the weight loss industry aside and focus on finding your calorie budget and meeting that calorie budget by weighing your food on a food scale (barring any kind of medical or metabolic disorder) you will lose weight.
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Yep, you have to keep counting. The calories will get away from you if you dont.1
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KingDolph340 wrote: »I'm going to go with the "eat healthy " way but do I still have to count my calorie from healthy natural foods? I'm confused af
It depends and could change.
If you are eating a not very nutritious or filling diet now, it is likely that you will cut calories (even enough to lose weight) by changing what you eat and eating a "healthier" diet -- usually meaning more vegetables and lean meats and fish and legumes and whole grains, basically foods that tend to be filling. Also, if you tend to overeat foods like sweets or chips that many people can consume lots of, cutting them out or way down will also tend to reduce calories. The point is that this is NOT because calories don't matter or that you can't get fat on those foods. It's because you have found a way to cut calories without counting.
The problem is that often people are able to overeat on even so-called healthy foods, and the ability to do this increases as you become used to eating those foods. If you cut out a bunch of things you were eating it takes a while to find other things you are likely to overeat and if you aren't that used to lean meat and vegetables you might think they are impossible to overeat. They are not. Many of us who rarely ate packaged junk food or fast food, etc., still found it easy to overeat on whole foods in the context of a nutritionally dense diet. The more you already eat a pretty healthful diet and lots of veg, etc., the less likely it is that just "eating healthy" will be sufficient, IMO.
You don't have to count calories if you don't want to. Many people find it's easy to lose in other ways, and whether you like counting calories or not tends to vary by person. What you do have to do is find a way of eating that controls and reduces calories somewhat. For me, if I stick to 3 meals (usually homemade or otherwise where I don't have to worry that there are way more calories than I assume -- occasional dinner out is fine), no snacks, am active, and cut down on extras, I can lose, but that's in part because I have a good sense of how much I should be eating for that to be the case.
That said, it's easier for me and more efficient to count and tends to allow for more freedom in what I choose to eat--I'll see that I have room for some cheese or more oil or nuts or some ice cream, for example.
Another issue with the "just eat healthy" thing is that if for you it does mean cutting out foods you tend to overeat completely you may end up going totally nuts with them at some point. It often works better to figure out how to include them in your diet in moderation and not make them into some (inaccurate) thing to fear and avoid. It's all just food with different mixes of nutrients and calories.2 -
There is one way to lose weight, Calories in should be less than Calories out.
However there are lots of ways of getting there. I log on MFP, my wife uses Slimming World with the concepts of free food and syns. To lose weight you have to be in calorie deficit.
If you eat 5 apples in a day that could be 500 calories. If I did not log these I would not be in deficit for that day.2 -
You do not need to count your calories to lose weight. It is one way to diet but not the only way.
You can simply eat less of what you are already eating. I started out by writing down everything I ate, no calories, with measurements like "1 serving" or "1 spoonful". I lost 30 pounds doing that. I only started calorie counting when I got stuck and decided to be more exact in order to get back into a deficit.2 -
Yep, you have to keep counting. The calories will get away from you if you dont.
No, you actually don't. Some people find that after a certain time they're able to estimate accurately and control portions without weighing or measuring. Some of us don't have a good eye for portions and are more comfortable using the tools to keep ourselves accurate.1 -
KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
That would be me. I eat a terrible diet, but since I am eating less than I burn I lose weight. My diary is open if you want to look. I'm down 50 pounds since September. It's also worth mentioning that I gained most of my weight eating a vegetarian diet that was much cleaner than I eat now. Weight loss and gain is really about portion control for me. I do exercise most days of the week, which is not necessary, but allows me to fit in even more junk food.2 -
I tried the eat healthy/exercise - along with being happy and positive. It got me nowhere. The scale actually started creeping up. I'm back to - eating flat under 1300 cal. and exercising at least 6 days per week. Just to note - no adjusting for exercise calories. Figure what works for you, take control, and do it.1
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KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
-61LBS & counting this weekend i wendys & chinese ! as long as it fits in my deficit i eat it lol1 -
KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
Yes, but they most likely lost a lot of muscle in the process. There is a balance. You need protein. You need vitamins. You can lose weight eating 1200 calories of snickers all day. True story, but your health will go down in quality.
Here's the deal. 3500 calories is equal to 1 lb of weight on the body. If you eat 3500 more than you burn per week, you will gain 1lb a week. If you eat 3500 calories less than you burn, you will lose 1lb a week. This is a proven science. There is no controversy here.
If you eat protein and veggies a deficit will be a lot easier. You will feel full and get to eat a lot through the day. You are less likely to over eat if you only eat lean protein and veggies. However, you are more likely to go crazy and crave something good!! Unless you are extremely committed, which some people are.
I am not. I don't enjoy eating ONLY healthy foods. So, I get my 120g protein in so I won't lose muscle. Then I get my veggies and fruits (more calories) in for vitamins, and a whole grain or 2. After that, with the calories I have left I have my goodies. This balance works for me. MFP makes it easy to count calories.
If you want to lose weight and keep it off, counting calories is the way to go. This is how you learn about the foods around you and learn to look at them differently. This is how you learn that a tiny bit of peanut butter or mayo packs a 200 calories into your food with less than you think. Or how butter vs olive oil both have the same calories, or grapes are seriously high in calories!! The list goes on, but now I look at food differently. I won't eat a whole bag of grapes because they're "healthy". Moderately is fine, but those babies are packed full of sugar! I no longer think a piece of toast with a nice layer of peanut butter is a great way to get protein. I was eating 400 calories worth of peanut butter on my toast! 400 calories of chicken breast would give me 3-4x the protein and I couldn't eat it all in one sitting. These are valuable lessons.
My point is, counting calories is not a waste of time. It is an investment in your health for life! You learn valuable things about the food around you, so the next time you are at a potluck you think twice about loading your plate with "heathy salads" loaded with mayo or sugary dressings. You start to know what you're doing, change your ways and be fit for life.
I hated the idea of counting calories, but I did it, and I will NEVER regret it. I ain't going back, because now, I know a lot more about food.
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KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
Oh yes, absolutely.
And on the flip side of the coin, people have gained weight eating a clean, mostly whole foods diet made up of lots of fruits and vegetables. I gained 15 lbs eating that way, because I ate too much.2 -
reyoflightphoto wrote: »KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
Yes, but they most likely lost a lot of muscle in the process.
Probably not, unless what they felt like eating was out of the ordinary.There is a balance. You need protein. You need vitamins. You can lose weight eating 1200 calories of snickers all day. True story, but your health will go down in quality.
Agree that you need protein and vitamins. You'd have to have a pretty poor idea of "whatever you want to eat" to imagine that would preclude adequate protein and vitamins. For most it probably means a range of foods, and certainly plenty that include protein. (I think it's normal to eat vegetables too, but it is true that surveys suggest that many people do fall far short on that front, so I'd recommend that if you care about nutrition eating adequate vegetables and a balance of foods.)
Main reasons for muscle loss would probably be too few calories, especially as you get closer to goal, and a lack of exercise. Too few calories often is combined with inadequate protein for muscle maintenance, but the average diet (even the SAD) isn't actually low protein, so I doubt someone eating whatever they want in most cases would be low protein. I suppose if you are someone who just likes sweets that would happen, but such people aren't all that common (although I think those who tend to choose a very poor diet are more apt to assume that others are the same).2 -
If you want to be SURE you will lose weight then yes you need to count calories. You can overeat healthy food too... and a caloric surplus causes weight gain, and eating at maintenance causes weight to stay the same, and a caloric deficit causes weight loss.. no matter if what you're eating is healthy foods or not.
This is a good example...
I joined a gym and started working out and eating healthy and kept this up for 9 months but did not track calories just ate healthy and worked out regularly- here are my results:
Not much change, some toning but no weight loss.
Then I decided to start tracking my calories and eat in a caloric deficit. I ate the same healthy foods and did the same workouts but just made sure I kept my calories within my daily goal, here are my results after just 4 months:
Big difference right?? 17 pounds lost, definitely a lot less body fat.
Now what do you think? Do you need to track calories? Maybe not everyone does, but it sure helped me get much better results!12 -
jennybearlv wrote: »KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
That would be me. I eat a terrible diet, but since I am eating less than I burn I lose weight. My diary is open if you want to look. I'm down 50 pounds since September. It's also worth mentioning that I gained most of my weight eating a vegetarian diet that was much cleaner than I eat now. Weight loss and gain is really about portion control for me. I do exercise most days of the week, which is not necessary, but allows me to fit in even more junk food.
People look at me like I'm crazy when I say I gained as a vegetarian.
OP, I gained as a low carb vegetarian. I have also lost weight eating anything I want and counting calories. Eating just fruits, vegetables, and lean meat is not a guarantee of weight loss. You can try not counting calories and it might work for you but if not count calories. If you want to eat "clean" then do it but if it makes you miserable don't do it. Whatever you do make sure it is sustainable.2 -
I would definitely eat healthy foods for optimal nutrition and health, but calories are what matter if you want to change your weight.
FYI macronutrients matter too. Maybe first just focus on eating mostly healthy and tracking calories, but eventually you'll want to start paying attention to you macros too. When you're ready.1 -
So this comment is directed at the OP. This app/program is based on counting calories, so it's unlikely you'd find any truly objective answers here. I've done a whole lot of research and found most of the weightless theories that OP is referring to. I've tried a few different methods over the years and can say that what you eat has as much effect on your weight as how much you eat.
If you're careful about what you eat, avoiding anything with either added fat, sugar, or salt (essentially anything processed) you can usually eat as much as you want and still manage to lose weight.
However, this can be extremely difficult to manage, as we are programmed to crave fat, sugar, and salt. There is an alternative method, which is more or less all things in moderation. Counting calories is the most straightforward way to accomplish this as foods with added fat, sugar, and salt tend to be very calorie dense.
Counting calories accomplishes two things. First, it forces moderation. You want that bucket of ice cream? Go for it. But that's all you can eat for the next 2 days. Second, tracking calories forces you to acknowledge what you eat. Suddenly, you realize how much more satisfied you feel eating a whole salad rather than one cookie.
Basically, there's more than one right answer to the problem of weight loss. You're best bet is to find what works for you, and stick with it! Hopefully I've managed to help out and best of luck!3 -
KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
Um, it's not the act of counting that causes weight loss. It's actually tracking calories, and making sure you are consuming less than you burn.3 -
lemurcat12 wrote: »reyoflightphoto wrote: »KingDolph340 wrote: »Has anybody lost weight just counting but eating whatever they felt like eating?
Yes, but they most likely lost a lot of muscle in the process.
Probably not, unless what they felt like eating was out of the ordinary.There is a balance. You need protein. You need vitamins. You can lose weight eating 1200 calories of snickers all day. True story, but your health will go down in quality.
Agree that you need protein and vitamins. You'd have to have a pretty poor idea of "whatever you want to eat" to imagine that would preclude adequate protein and vitamins. For most it probably means a range of foods, and certainly plenty that include protein. (I think it's normal to eat vegetables too, but it is true that surveys suggest that many people do fall far short on that front, so I'd recommend that if you care about nutrition eating adequate vegetables and a balance of foods.)
Main reasons for muscle loss would probably be too few calories, especially as you get closer to goal, and a lack of exercise. Too few calories often is combined with inadequate protein for muscle maintenance, but the average diet (even the SAD) isn't actually low protein, so I doubt someone eating whatever they want in most cases would be low protein. I suppose if you are someone who just likes sweets that would happen, but such people aren't all that common (although I think those who tend to choose a very poor diet are more apt to assume that others are the same).
These guns agree with the above.
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I think everyone on MFP should print this out and look at it every day of your life because this is how MFP works. Right here. This. This. This. This.courtneyfabulous wrote: »If you want to be SURE you will lose weight then yes you need to count calories. You can overeat healthy food too... and a caloric surplus causes weight gain, and eating at maintenance causes weight to stay the same, and a caloric deficit causes weight loss.. no matter if what you're eating is healthy foods or not.
This is a good example...
I joined a gym and started working out and eating healthy and kept this up for 9 months but did not track calories just ate healthy and worked out regularly- here are my results:
Not much change, some toning but no weight loss.
Then I decided to start tracking my calories and eat in a caloric deficit. I ate the same healthy foods and did the same workouts but just made sure I kept my calories within my daily goal, here are my results after just 4 months:
Big difference right?? 17 pounds lost, definitely a lot less body fat.
Now what do you think? Do you need to track calories? Maybe not everyone does, but it sure helped me get much better results!
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Honestly it depends.
If you need to lose weight, that means you were/are eating at a surplus either now or in the recent past. Depends on if you're overweight and still gaining or just overweight/not gaining. If you have been at the same approximate weight for a while, not gaining, then eating less than you have been should allow you to lose weight. If you can change your intake by adjusting what you're eating and/or how much so that you are now eating at a deficit, even if you don't 'count calories' then you will lose weight. But for many people, estimating is kind of hard to do.
If your current habits still have you gaining, then not only do you need to cut back but you need to cut back to a significant degree. I mean if you are eating X now and maintaining, then any decrease should result in loss. But if you're eating Y and gaining, you need to figure out what X would be (to maintain) and eat less than that. So without counting, there is a lot of trial and error involved in this one.KingDolph340 wrote: »I really need to know cause I'm confused, I looked it up online and there are so many different answers on how to lose weight, some people say all u need is a calorie deficit, some say a calorie deficit is only short term and others say stop counting calories and eat healthy/exercise. I'm going to go with the "eat healthy " way but do I still have to count my calorie from healthy natural foods? I'm confused af
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