Who has actually lost a significant amount of weight using only CICO?
Scochrane86
Posts: 374 Member
I am interested in hearing from those who have lost a significant amount of weight 60+lbs, using only the CICO method? how long did this take you?
Not wanting stories of people you know, or if you lost 20lbs - I wan't to hear from those who were actually able to significantly change their lives using CICO.
Not wanting stories of people you know, or if you lost 20lbs - I wan't to hear from those who were actually able to significantly change their lives using CICO.
1
Replies
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That's the only way to lose weight..
Now... if you mean... diet alone? or calorie counting alone?
That's a different question... BUT!!! unless you're using restricted supplements(read that as illegal or prescription drugs) CICO is the only way you're losing weight... even with using supps that boost your metabolism or prevent calorie absorption, you're still losing weight via CICO.14 -
This. CICO isn't a weight-loss plan; it's an equation. If calories in > calories out, then gain. If calories in < calories out, then loss. If calories in = calories out, then maintain. But there is no "CICO diet" or "CICO method".16
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Everyone who has lost weight has used CICO.
I lost 70+ pounds ten years ago. Still at my goal weight. Calories in = Calories out18 -
yes, my original post say using ONLY CICO.
So, not clean eating, working out daily, etc... strictly CICO.
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As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.12 -
Scochrane86 wrote: »yes, my original post say using ONLY CICO.
So, not clean eating, working out daily, etc... strictly CICO.
Again every diet is CICO. Are you talking about counting calories?7 -
Again, HOW you control your calories in or calories out is irrelevant.
Everyone who loses weight is eating fewer calories than their body needs to maintain their weight.
I lost weight using CICO. Anyone who loses weight uses CICO.6 -
Scochrane86 wrote: »yes, my original post say using ONLY CICO.
So, not clean eating, working out daily, etc... strictly CICO.
CICO is the underlying cause for weight. It's not a diet or anything. All diets follow CICO; which is a fancy name for energy balance.
what you mean is who lost weight by not restricting foods? I don't restrict foods, but I focus on calories, protein and fiber.
ETA: I lost 50 lbs with a flexible diet.. although I don't define it.8 -
janejellyroll wrote: »As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.
Thank you for the only helpful answer. Yes I guess "calorie counting" is what I was getting at? although I assumed they were the same.
So if I allow myself 1200 calories a day, it doesn't matter how I get those calories, as long as I don't go over?
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Scochrane86 wrote: »janejellyroll wrote: »As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.
Thank you for the only helpful answer. Yes I guess "calorie counting" is what I was getting at? although I assumed they were the same.
So if I allow myself 1200 calories a day, it doesn't matter how I get those calories, as long as I don't go over?
Maybe. If you aren't getting adequate nutrients, then you can run into problems. Too little protein and you risk increased muscle loss, increased metabolic adaptation and a slower rate of body fat % decrease (which is what people really want).
The way you should eat and how much, should be aligned to your long term body goals and what will allow for the highest level of compliance/adherence.
ETA: people were trying to define what you mean because too many people associated CICO with calorie counting. Calorie counting is a tool to measure CICO.10 -
I've dropped 100 lbs on calorie counting mostly. I have mobility issues so exercise was minimal in the past. I've been doing better now so i incorporated weight lifting. Down a total of 128 to date. I still eat pizza, ice cream, etc. just do it smarter and make sure i fit them into my calories for the day.23
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Scochrane86 wrote: »janejellyroll wrote: »As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.
Thank you for the only helpful answer. Yes I guess "calorie counting" is what I was getting at? although I assumed they were the same.
So if I allow myself 1200 calories a day, it doesn't matter how I get those calories, as long as I don't go over?
For health and energy, you'll want to make sure your nutritional needs are met, but yeah. For weight loss, all you have to do is create a calorie deficit. Where did you get the goal of 1,200? That's a very low goal, it could be possible for you to eat more and still lose weight.7 -
Scochrane86 wrote: »janejellyroll wrote: »As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.
Thank you for the only helpful answer. Yes I guess "calorie counting" is what I was getting at? although I assumed they were the same.
So if I allow myself 1200 calories a day, it doesn't matter how I get those calories, as long as I don't go over?
Wait a moment. How did you determine a calorie budget of 1200 cals/day? Did you enter in your details into MFP? What is you desired rate of loss? How much do you have to lose to hit your goal weight?
I highly recommend reading the "stickied" threads in these forums. There are many assumptions people have about weight management....few of these assumptions are correct.12 -
Scochrane86 wrote: »janejellyroll wrote: »As others have said, everyone loses weight losing CICO. Even if they're doing keto or Weight Watchers or weight loss surgery, the way we lose weight is by consuming fewer calories than we burn.
If you're asking about calorie counting, I lost 40+ pounds calorie counting. When I realized I could eat whatever I wanted as long as I was hitting my calorie goals, I was able to defeat the cycle of restricting too much/eliminating foods and then binges. For the first time in my adult life, I felt like I was in control of my weight. I've been maintaining my weight loss for almost two years. It's not always easy to hit a calorie goal, but it's always simple and that's what I like about this method.
Thank you for the only helpful answer. Yes I guess "calorie counting" is what I was getting at? although I assumed they were the same.
So if I allow myself 1200 calories a day, it doesn't matter how I get those calories, as long as I don't go over?
Correct. You'll do better if you make sure you get good quality protein and fat, But in the last 30 pounds, I've lost weight and eaten pizza, Mcdonald's, Chick-Fil-a, Candy, Cookies, etc.
I was exceptionally bad yesterday... despite my best efforts, I only netted 800 calories... I ate... almost 2900... but I had a fairly aggressive walk/run afternoon... and by the time I hit dinner I was negative...0 -
I've lost 48 lbs just counting calories and not doing any specific diet. (Yeah, I know, that's not 60, but I just started in January).6
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Bingo! I lost about 45 just with calorie counting. I've started working out just recently. But yeah, having a deficit is all that matters for weight loss. How you achieve that deficit affects general health, fitness, and whether or not you can stick with it.2
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I've lost over 90 pounds in about a year and kept it off almost 2 years. I've never had restrictions on any specific foods or macronutrients. The first 75 or so was just walking and counting calories. I did eventually start running and then lifting because I wanted to, not to lose weight.2
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I lost 50+ using CICO. Started at 178 end of Dec 2013 and reached 130 October 1 2014. Hit 128 October 11th 2014 and have (mostly) been maintaining between 123-128 since. I say mostly because I did put on 10-12 gradually during 2016, and took it back off between Jan-Mar of this year. By 'officially' putting myself back into a deficit mindset, rather than telling myself "I'll just eat a little less for the next few weeks'.
My heaviest was ~15-20 pounds higher, but like many others I made a few efforts between 2003 and 2013 where I'd lose 5-10 and then lose steam.
What is different for me now vs those other times? I pay attention to both sides of the equation. CO is just as important for me as CI. Because if I did not make the effort to be active, and to walk/run daily, then my TDEE would be pretty low. So I don't allow myself to be a couch potato. I need to get a regular routine of strength training going - have been saying that for quite a while now - but in general my activity/exercise is walking and/or running. Nothing terribly structured. I don't do classes. I don't go to a gym. I do have a treadmill, and dogs to walk.
I do think technology has been helpful to me. In the 2003-2013 era, I used various tracking websites (at least for part of the attempts) but having MFP as a phone app is much more convenient than logging into a computer. I have also added food scales and fitness trackers to my toolbox, and other apps that keep me moving. I use Pact and Stepbet, which means I lose money if I don't hit my goals. THAT is a real motivator!
I know there are many fads and 'styles' of eating out there, and some find them useful. I did once try low carb, that actually was my first ever attempt at dieting. I like meat and cheese lol. I even once bought some energy booster/appetite suppressant supplements which did nothing. But in general I'm cheap and like free stuff, and I consider myself a logical person and the whole concept of 3500 calories = 1 pound and CICO appeal to me.0 -
I've lost 50 pounds this way - I guess that's not enough?4
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I lost twenty pounds by accurately counting my intake. I tried for many years to lose but I discovered I couldn't outrun my fork. CICO.4
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For weight loss? Absolutely. For health, satiety, and possible other factors, you need to pay attention to your macros and micros. However, by shedding weight, even if you eat nothing but Twinkies (note: I am not recommending that you eat nothing but Twinkies), you will improve your health markers to a point.
I've lost just over 60 lbs eating mostly healthy, but making room for treats on a regular basis. I make them lower-calorie, so I can fit them in and have room for healthy, more filling foods. But last week, I made meringue cookies. Basically? Sugar and eggwhites with a little vanilla, some cream of tartar, and some salt. 27 calories each. Are they "healthy"? Not if that's all I eat all day. But can I have one? Every day if I want it? Um... since it's 27 calories, I'm going with 'yes'.
I also made pecan bars, because I was entertaining. Those are 320 calories. Healthy? Well... they're low sodium. And nuts are a good source of iron. A case can be made. Can I have one? Every day? Well. I'm on 1380 base calories before exercise. I can spend 320 if I want to, but that's typically what I expend on breakfast and my breakfast is more filling. I can still have one. If I exercise. If I go for a lighter supper or decide that I'm not going to have any snacks today. But I think we can agree that it's harder to fit a 320-calorie treat into my day than a 27-calorie treat. I can still do it, but it's taking space away from from the nutrient-dense food that's going to fill me up more. Will I still lose weight if I have the bars, as long as I don't go over my 1380? Yes. But I probably don't want to have them as often as the meringues.7 -
As of this morning I've lost 48.4 pounds with calorie counting. It's taken four months to the day.
I'll cross the 50 pound mark next week, and sometime next year, I will have lost 120 pounds and be at goal.4 -
Eating at a deficit ---> weight loss over time.
What you eat will impact you, in terms of how satiated/energetic you feel. But yes, you can work in treats and whatnot. From my perspective, sometimes I want something until I think about how many calories it involves. Then I have to choose do I still want it, do I want some of it, or do I not want it at all? The result is not always the same. Last night at the grocery store I wanted one of those little pastry pies with the chocolate pudding inside. But for 480 calories, I didn't want it! And it was not something I could really eat 1/2 of, so I did not buy it. Instead I bought a pack of 6 mini chocolate donuts. Ate 3 (220 cals) on the way home, and ate the other 3 on the way in to work this morning. Honestly, I could have fit the whole pack of donuts or the pie into my calories yesterday but decided I did not want to.
Granted, I am now at maintenance and it IS easier to enjoy a wider variety of food types & quantities on 1850-2050 calories than when I was eating 1400-1600. Though its not unusual for me to eat a little lower during the week, to make room for situations that may arise on the weekend. I'm really wanting to go to this local Tex Mex restaurant soon on a Fri or Sat night, live band/chips & salsa/good food AND frozen sangria-margarita swirls. That one will be logged, but I can't guarantee accuracy lol.2 -
I've only been using CICO for 80 days and I've 35lbs. Granted, I still have a long way to go and it is easier the heavier you are, but I've mostly just been counting those calories. I can't really exercise much because I have ehlers danlos. Now, I do try to eat healthier than I once did because I want to make sure I have enough energy, and I'm not sacrificing my health. I didn't totally change everything I ate or anything. I just sort of tweaked it and then watched the amounts.0
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Just counting calories and personal strategies. No arbitrary food rules, but things here and there that make weight loss easier and healthier for me without, not rules per se, more like guidelines.2 -
Scochrane86 wrote: »I am interested in hearing from those who have lost a significant amount of weight 60+lbs, using only the CICO method? how long did this take you?
Not wanting stories of people you know, or if you lost 20lbs - I wan't to hear from those who were actually able to significantly change their lives using CICO.
Not quite as much as 60 pounds, but applicable to what you're asking, I think.
My maximum pregnancy weight was 220ish pounds (probably closer to 225 than 220) both times I was pregnant. After the first pregnancy, I was down to 190 post-birth and managed to get down to 170 without calorie counting; that took a year. After the second pregnancy, I was down to 200 post-birth and took about 8 months to lose 10 more pounds without calorie counting. I got fed up. I knew that calorie counting worked. I'd done it once before, several years before I met my husband and gained pregnancy pregnant (lost 40 pounds calorie counting back then). So, I started calorie counting. I lost the first 30 pounds in about three months. I deliberately slowed the loss down, and I have now lost 40 pounds as a result of calorie counting.
Yes, I am active (which lets me eat more), but I was active before I started calorie counting.
Yes, I try to eat healthy, but I was trying to do that before I started calorie counting. And anyone on my friends list who can see my food journal knows good and well that I do not only eat health food. There are cookies and ice cream and chips and hamburgers and pizza logged.
For me, calorie counting is the *only* way that I can lose weight, and when I reach my goal I will have lost 50 pounds that way.2 -
It's pretty hard to eat a low number of calories without being pretty deliberate about choosing filling and healthy foods. You can hit 1300 calories with one meal if you're not careful, or you could have a very delicious and satisfying day that involves a lot of veggies, lean protein and carefully measured out fats. I am sure it can be done, but it wouldn't be very fun. And diets like Weight Watchers, South Beach Diet, even 21 Day Fix, all work due to CICO, but their structure means you're less likely to be hungry and feel deprived.1
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Scochrane86 wrote: »yes, my original post say using ONLY CICO.
So, not clean eating, working out daily, etc... strictly CICO.
I lost all my weight using CICO.
I can say that even tho I did exercise...any calories I earned from exercise I ate back.
So my Goal was 1460 calories and I ate them all...then I would do my video earn 140 calories and go eat those too.
I lost 1lb a week consistently up to the 50+lbs in total.
You don't need to exercise to lose weight btw...that is for health and fitness.
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I can't provide any insight, because I've "only" lost 30 pounds. (Almost 20% of my beginning weight.)13
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I started at 200 lbs and this morning I weighed in at 140.6.
I counted calories, although after "getting in the groove", I stopped being super rigorous about it. Like, I never weighed food (even at the start) and now there are days I just don't log the calories at all.
However, I did need to initially count calories just to get an idea of how many calories were in what. It surprised me how many were in a flour tortilla, for example. And how few were in celery. I mean, I knew celery wouldn't have many, but dang. Nuts had far more calories than I expected. Etc.
I also did change my eating habits quite a bit, because it was easier to be satiated that way, and also because I wanted to get more nutrients. I'm not a "NO SUGAR EVER" person, but I have lowered the amount/quantity of sugar-ladened treats in my diet, I now eat fruit and veggies every day (previously I hardly touched them), and I drink protein shakes because I find it hard to hit my protein goal otherwise. Also the protein helps keep me satiated.3
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