What are your thoughts?!
momandsonographer86
Posts: 9 Member
So I was curious what you guys thought leads to weight loss? Do you think it’s all about CICO or do you think it’s more macro based? I’ve just been doing 16:8 IF along with a 1000 deficit according to what I’m burning daily (have a Fitbit Versa). I’m really good about logging everything I eat, but I’m always over my sodium and I know I need to drink more water! I seem to fluctuate 3-4 pounds constantly.
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Replies
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For me: 100% CICO8
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Weight loss is all about the calories. If you think you're running a consistent calorie deficit, but you're not losing weight, then you're either overestimating calories burned by activity or underestimating the amount you're eating.13
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It is all about CICO. That is the basis for any and all types of diets. Be aware that devices like fitbit can sometimes significantly overestimate calorie burn, so you may not be eating at as big a deficit as you think.
Sometimes it can take fat loss a few weeks to show up on the scale due to water weight fluctuations. If you are going a month or longer without change, you are likely eating more and burning less than you think.14 -
Weight loss is CICO, macros for health and satiety.22
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momandsonographer86 wrote: »So I was curious what you guys thought leads to weight loss? Do you think it’s all about CICO or do you think it’s more macro based? I’ve just been doing 16:8 IF along with a 1000 deficit according to what I’m burning daily (have a Fitbit Versa). I’m really good about logging everything I eat, but I’m always over my sodium and I know I need to drink more water! I seem to fluctuate 3-4 pounds constantly.
The weight loss is all about energy balance and thus CICO. What you eat, when you eat it, hydration, consistency in when you eat vs weight, all add up to the fluctuations we see daily. Especially if combined with higher sodium levels, and even more so on days with high sodium levels and less activity.4 -
Based on my losing 75 pounds, it's all about the calories.
Based on science - which gave us things like airplanes, the internet, antibiotics, vaccines, cures, longer lifespans ... the point I'm trying to make is that science obviously works - it's all about the calories.18 -
Calories.
Reasonable macro balance (and micros, and more) are important for nutrition, which can affect (1) satiation, so compliance with your calorie goal over the long haul, and (2) energy level, so fatigue doesn't reduce your daily-life calorie expenditure or sap intensity from your workouts.
Calories for weight management + balanced eating for nutrition (plus a few treats for joy) + fun exercise for fitness = best odds of continuing long-term good health and appearance
And long-term good health and appearance are what most of us really want, aren't they?10 -
Your water fluctuation may be caused by the increased sodium. Water fluctuation is normal and doesn't have anything to do with fat loss. Sodium intake also doesn't have anything to do with fat loss.
Fat loss is caused by a calorie deficit; that's a fact, rather than an opinion. You can ensure a calorie deficit by using a food scale to weigh all solid foods.
Macros are important for health and satiety, but are not directly relevant for fat loss.
IF is a fine way to eat if that's what you prefer, but it doesn't do anything special for fat loss.7 -
Somebody is wooing every post that tells the truth.7
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Thanks everyone!3
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I guess I should’ve said calorie counting. Just focusing on the calorie count instead of focusing on how many carbs or grams of fat I’m eating.0
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momandsonographer86 wrote: »I guess I should’ve said calorie counting. Just focusing on the calorie count instead of focusing on how many carbs or grams of fat I’m eating.
Calorie is king in weight management. Macros for exercise performance, muscle growth and retention, individual satiety.
Personally carbs are what make me full3 -
momandsonographer86 wrote: »I guess I should’ve said calorie counting. Just focusing on the calorie count instead of focusing on how many carbs or grams of fat I’m eating.
Yes that's a completely different question.
(I'm currently losing a few pounds without calorie counting/food logging but it's still CI less than CO that results in my weight loss.)
It's your calorie balance that determines what your weight does long term - calorie counting lets you be more accurate and accountable.
Macro counting doesn't have to be set numbers or percentages either, many people set minimum values for specific macros according to their needs and wishes and the rest of their calorie allowance is flexible.
If you aren't losing weight when you are aiming to then the first thing to nail down is your calorie intake. An open food diary helps people help you if that's useful to you.
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Weight loss is all about CICO. Macros are for health and satiety. Three to four pounds fluctuations is pretty typical. You need to look at the overall trend not the individual weigh ins. If the trend is going down then you are losing weight even if your weight is fluctuating up some days. Once you get to maintenance you will need to set a maintenance range because your weight will never be just one number. It will always be going up and down probably by 3-4 pounds.2
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How peculiar that on a calorie counting site someone goes through the thread clicking woo whenever anyone says that calories determine weight loss/gain/maintenance.
Assuming that the person knows that a negative reaction do feel free to speak up if you have an alternative viewpoint, sure it would be an interesting debate.9
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