Can't wrap my head around CICO

Mmm hmm. Ayup. Don't overthink it. Eat the foods you like in reasonable amounts. Track your data points every single day and you will get there.

Yes, it really is that easy. You can eat anything at all that you want and you will lose weight if you are consistently within your calorie goal. You don't have to cut out any foods or follow any named diet unless you're required to do so in order to treat a specific medical condition.

You may find certain macros or foods more satiating than others. Many people feel full for longer if they eat more protein, fat, and/or fiber, but some people find certain carbs--like potatoes--satiating. Some people feel full when they eat large volumes of food, such as low calorie vegetables. You have to figure out what works best for you through trial and error. However, those are all just things that can help you stay in a calorie deficit; they aren't directly related to weight loss.

Yep it is pretty simple. I eat kettle popcorn 100 calorie bags, dark chocolate 2 pieces or 1 depending. Most importantly though weigh everything, get a scale.

Yes. It really is that simple. Unfortunately the idea is not that easy to make money off of, which is why you have heard so much differently. The diet and fitness industry makes billions off of convincing you that weight loss is complicated and you need to follow their system to get results. But it is really not the case.

You can eat whatever you want within your calories and you will lose weight. While good nutrition is great, the single biggest thing you can do for your help is to reduce your weight. So sticking to your calorie goal by eating whatever you need to in order to make it work is the most important thing.

It’s just math. CICO works and it’s simple.

That said, I found that I started getting judicious with my calories. If you have 2000 cals/day to work with, you’ll soon find that you don’t want to blow half of them on one huge high calorie meal. You may decide that it’s better to eat some lean meat and veggies for a 600 calorie meal because it will make you feel more satisfied longer, than eating a giant 600 calorie muffin and you’re famished 2 hours later.

Good luck!

My husband has watched my journey so far with fascination (I am about 2 months in). He’s a numbers guy - just show him a graph or chart and he is good to go! He tells me all the time how proud he is, and keeps commenting on how “simple” of a process it has been! Although we all know simple is not always easy - it takes willpower to keep the numbers in check. (He has several family members that struggle with their weight). We have had a financial budget for 10 years or so, so we talk about my “body budget” vs. a diet.

harley79 wrote: »

Hi starting over again I'm 49 and weigh 301 MFP has my calories at 2000 which I'm fine with but is it really just as easy as eating what u want as long as you stay within your calorie allowance

Think about it this way. A calorie is just a unit of energy. Your body requires XXXX amount of energy to maintain the status quo...much of your body's energy requirements come from you just being alive...heart pumping, brain working, lungs breathing, etc. Your body's energy requirements are further increased by general day to day stuff like walking around, brushing your teeth, etc...your day to day humdrum. Energy requirements are further increased with regular exercise.

When you consume a balance of energy...ie your CI is roughly equivalent to your CO, you maintain you weight. When you consume energy in excess of what your body needs, that energy is stored for later use as body fat...your energy reserves...your backup generator if you will. When you consume fewer calories than your body requires, that deficiency has to be reconciled...so your backup generator kicks on and you burn body fat to make up for that energy deficiency.

So yes, calories are what matter the most for weight management. That said, the composition of your diet is important for meeting nutritional needs. What you eat will also matter in regards to keeping your appetite and hunger in check. I can eat a 500 calorie doughnut and personally, I will be hungry shortly after...I can eat 500 calories of eggs, ham, and potatoes and I will be satisfied until lunch.

shunggie wrote: »

It sounds easier than it is in practice. I call it the Eat Less Move More diet. People like to give names to things... I still eat almost everything I have always eaten just less and more strategically. Good luck.

Yep. As often gets said around here. It's simple, but not necessarily easy. The concept is simple. Doing the work of trial and error, practicing patience, tweaking, and trial and error again can be frustrating. Which is why many people go back to trying to find the magic trick or diet that will make it easy.