#1 rule for losing weight?
SydEKat
Posts: 1 Member
Hey, I'm interested in hearing the best rule of thumb for losing fat! Is it burning more calories than you consume? Avoiding bread and pasta? Avoiding sugar? Working out at a certain time? Time between meals? Taking supplements? Thanks
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Burning more calories than you consume (over the entire day) would be it. It isn't necessary to avoid certain foods save for medical reasons, exercising isn't required (but is great for other reasons), and meal timing is a personal choice.5
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looking both ways before you cross is the number one rule.
just kidding. I think most people here will agree that calories in calories out is the number one rule in weight loss. Through a combination of moving more and eating less. Good luck!
Yep, agreed 100%. Also the best thing to pair with this to ensure you're maximizing fat loss and minimizing muscle loss is to do some kind of strength/resistance training at least a couple times a week. You don't need to become a bodybuilder or anything, but this type of training will help with your metabolism and body shape as you lose fat.
Good luck to you!1 -
Intermittent fasting with a high fat moderate protein and low carb diet exercise is a bonus to fat burning with cardio between weight sets!!12
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nosugar1978 wrote: »Intermittent fasting with a high fat moderate protein and low carb diet exercise is a bonus to fat burning with cardio between weight sets!!
You can lose weight without following any of these things7 -
sure that's true it works on the other hand2
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Burning more than you consume. Like they say, weight loss is 80% diet and 20% exercise.
1. Weight loss supplements are a scam.
2. Avoiding bread and pasta: If you’re a coeliac or gluten intolerant then go for it. If you are intending to build muscle then your body will absolutely need carbs. Gluten are not bad for you unless you’re allergic.
3. Eating at certain times will, again, only work in a calorie deficit.
4. Avoiding sugar: Not necessarily. Consider reducing your refined sugar intake, yes (because sugar is high calorie and can cause cravings (body on a high, wants more sugar to continue said high) which in essence lead to a calorie surplus: the reason for weight gain.
So yes, my point is: avoid fad diets and weight loss pills/potions. Eat what you want but less of it, and teach yourself to gradually adopt healthier options in to your normal diet and lifestyle.4 -
No matter how you choose to lose weight (low carb, low fat, keto, Atkins, etc) its all about CICO and being honest with your calorie intake. I hear so often "I don't eat that much, but I can't lose weight". 99.9% of the time it has to do with not being honest with what you are consuming. Its rare that someone knows what a tablespoon of peanut butter, an oz of cheese and a glass of wine really mean.2
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not all supplements are scams jim stopponi jym line are well respected...i use it and it has helped me greatly3
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You can't lose weight without burning more calories than you consume. So 'CICO' is definitely the number 1.
It's easiest for the most part to eat less than to burn more.
Doing exercise has other benefits, however
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As you specify losing fat - keep your protein levels up and if you can, do some resistance training to help maintain muscle rather than burning that too.3 -
I eat so much bread and pasta and still losing 3 pounds a week....
I strongly believe weight loss is 100% calories in versus calories out.3 -
check out dr jason fungs obiesty code....13
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Burning more than you consume is all you need for weight loss.
What you eat matters for other important things (health, satiety, meeting certain fitness goals, relative 'painlessness' of the weight loss process), but technically, you could eat nothing but chocolate all day and if you're below your maintenance calories you will lose weight, even if you'll probably feel like *kitten as you do.
For me, personally, I strive to hit my protein target and iron RDA and let the rest fall where it falls. And in my case, that's meeting or even sometimes exceeding my carb target and somewhere between 50 and 75% of my fat target. Sometimes a bit more.
I'd say I eat healthy-ish. I make home-cooked meals, but I also eat a fair amount of processed foods. (Typical example: my lunch today is a homemade risotto with artichoke bottoms and fresh basil, but I'm adding in three sliced vegetarian breakfast sausages out of a package, because that's going to give me another 15 grams of protein and 30% of my iron RDA, plus make the risotto more filling.)
I hold my homemade desserts to 200 calories or fewer per serving. So, this week, it's molasses oat squares (160/serving). Next week, I'm doing a fruit compot. After that? Sorbet, meringues, chocolate truffles, maybe angel cake pudding? I don't eat a lot of bakery desserts, though. I got gun-shy when they listed calories on some of their products. (600 for a cherry turnover? I can fit a quarter of one into my day, but it won't satisfy me enough to make it worthwhile.) But if I'm at my nephew's birthday party? I make room for a piece of cake! If it's at my sister's house—i.e. not at a venue—I may also bring a couple of big bags of Skinny Pop popcorn to add to the spread.
Once a week, at the buffet after synagogue services, I have a frosted shortbread cookie (best estimate: 160 calories going by similar entries in the database) and two pieces of potato kugel. Then I go home before I'm tempted to take more.
Basically, my treats aren't cheats. They're choices. I can choose to make them fit, I can choose to pass them up, or I can choose to go over my calories and reach my goal weight a day or too later. But I no longer think of them as 'things I can't have'. They're 'things that might be a little expensive for my food budget and I need to think a little about how badly I want them'.
In just under 13 months, I've dropped over 94 lbs, so I'd say this is working for me.
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Absent medical conditions that screw things up, eating fewer calories than your body uses in a day is the #1 rule for weight loss. There are a lot of different things that can help a person stick to that, but those things are highly individual and you can play around and see what fits best for you. Anyone who tells you that you must eat in a certain way or must take supplements or must change your meal timings doesn't understand how weight loss works. Get in a calorie deficit somehow, however works best for you. From there you can play around with different things and see what you like best.3
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estherdragonbat wrote: »
Basically, my treats aren't cheats. They're choices. I can choose to make them fit, I can choose to pass them up, or I can choose to go over my calories and reach my goal weight a day or too later. But I no longer think of them as 'things I can't have'. They're 'things that might be a little expensive for my food budget and I need to think a little about how badly I want them'.
This is huge and is the #1 reason why this system works for me where any previous attempts at weight loss did not. Despite tracking intake I don't have to completely give up pizza or ice cream or any of the other things I love to eat, I just have to work them in to my calorie totals - which isn't actually that hard if I'm only going to have those sorts of treats once or twice a week, and I'm doing cardio to burn extra calories.
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Dr fung is legit......6
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nosugar1978 wrote: »check out dr jason fungs obiesty code....
...along with The Shining, the Lord of the Rings, and other great works of fiction.
Although none of them are very good for weight loss.
I don't like horror so I'm not going to bother with the Shining or the Obesity code. LOTR though is a good read.2 -
nosugar1978 wrote: »check out dr jason fungs obiesty code....
fung has been basically debunked and I lost most of my weight and fat eating high carb low fat because I have a health issue. so for me low fat and cholesterol,high fiber diet is what works. I lost a LOT of fat and still continue to lose it.I do IF 16:8 most days, but even when I dont fast I lose the same amount of weight as I do when fasting. high fat for me is a no no since with my condition my body cannot properly break down fats and cholesterol so it gets stored(even in a deficit) through my body as fat pads and also in my arteries. my body also signals to make more cholesterol as well. so for me it was all about a calorie deficit and still continues to be.
so according to the quack I should still be obese because I dont eat high fat low carb? I have no insulin issues either and I eat lots of carbs including refined ones. and my health markers and blood panels have all improved0 -
nosugar1978 wrote: »Dr fung is legit......
Legit what?
Because his ideas regarding insulin, carbs, and weight have been disproven.2 -
Calories in, calories out. LOG LOG LOG so that you get to know what correct portion sizes are. FAR less that I ever thought!4
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well so it doesn't work but it worked for me I wss 330 now 240 following his plan plus I take jim stopponi supps.....IF works great witb extended fasting....debunk or not it works3
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nosugar1978 wrote: »well so it doesn't work but it worked for me I wss 330 now 240 following his plan plus I take jim stopponi supps.....IF works great witb extended fasting....debunk or not it works
It works because you used that approach to create a calorie deficit. It wasn't the IF or the supplements that caused your weight loss, they were tools to help you achieve the calorie deficit which is the ONLY requirement for weight loss.4 -
nosugar1978 wrote: »Dr fung is legit......
legit full of crap? he is also one who stated that someone with a AC1 of over 6 didnt need insulin.he also states diabetes is curable,its not. he needs to stick with what he does for a living,dealing with kidneys2 -
well i will stick with stopponi and fung we can disagree but it has worked for me...3
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nosugar1978 wrote: »well so it doesn't work but it worked for me I wss 330 now 240 following his plan plus I take jim stopponi supps.....IF works great witb extended fasting....debunk or not it works
Low carb, IF, supplements, these things can work fine if they help you get into a calorie deficit. No one is arguing otherwise. But they aren't required for weight loss, they aren't good for some people, and they certainly aren't the #1 thing you need for it. Low carb, IF, and supplements do not guarantee weight loss. A calorie deficit does. The trick, as always, is to find a way to get there that's sustainable for the person. If that's IF, great! If it's not IF, that's great too. What matters is the calorie deficit however one chooses to get there. Insisting that IF, supplements, or low carb are the #1 thing required for weight loss is just silly.3 -
nosugar1978 wrote: »well so it doesn't work but it worked for me I wss 330 now 240 following his plan plus I take jim stopponi supps.....IF works great witb extended fasting....debunk or not it works
If it worked for you, it did so because it helped you stay in a calorie deficit.
Some people find it easier to hit their calorie goal when they limit carbs and added sugars. For me, it's fats that cause me to eat too much. The key is finding the right way of eating for you personally to eat the right amount of calories while feeling satiated, healthy, and happy.
OP, focus on calories first, and learn which macro distribution, meal timing etc work for you as you go. Good luck!1 -
All of the above. You have to figure out what works for YOU which may take some experimentation. Start with simple Calories in Calories out (CICO) to get started and then clean your diet up from there. If CICO doesn't work or you find that you are gaining the weight back or having issues with BMR, then you may need to start looking at keto or low carb or sugar free, or paleo....you may need to eat specifically for your hormones or other specialized issue that fits with your body. If you are healthy with no insulin resistance and a good metabolism, you should be fine with focusing on healthy eating and CICO as the #1 place to start.3
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#1 rule- Just keep trying to take more steps forward than backwards. Rest is just tips but this is how i succeed long term0
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