Does the calorie deficit work?

nicolewalter16 · January 2021

I was just informed by a family member who was a bikini body builder and is now a nurse that my using my fitness pal would not work "in the long run" because not all calories are the same and being in a calorie deficit won't matter unless you eat 6 times a day to increase metabolism. And told me that increasing metabolism is basically the only way to lose weight of keep weight off.

This happened to happen during a hard day in my " suck period" I have been using my fitness pal for about a month and have got a plateau. I am trying to be patient but this hit very hard for me.

Anyone know if she is right, if not why (got any good insights or sources, I like to be reassured with facts)

tinkerbellang83 · January 2021

They are talking absolute hog-wash.

CICO is the only way weight management happens (not just weight loss), it is physics, plain and simple.

CI (Calories In) greater than CO (Calories Out) = Weight Gain
CI equal to CO = Weight Maintenance
CI less than CO = Weight Loss

Your calorie burn will decrease as you lose weight, so you do need to adjust MyFitnessPal as you go.

If you need any confirmation look to the Maintenance thread, there are people who have been maintaining their weight loss for years here. Also look to the non-bikini bodybuilders in your life that aren't overweight - how many of them eat 6 meals per day? I don't know any of my friends that are of healthy weight that are eating this way!

Plateaus are not really a thing, it is generally a misunderstanding of fluctuations, impatience or people eating more than they think. Which I think has already been clearly explained in another thread you made.

Weight loss doesn't happen like many people think it does, even if you log accurately, weight fluctuates up as well as down, because your body is not just made up of fat, it's mostly water, your mass is constantly in flux.

If you are logging accurately and sticking to your (sustainable) calorie goal consistently you will lose weight just fine here.

nicolewalter16 · January 2021

I have logged everything with a scale as accuratrly as possible.

I am always under my calories on MFP. Sometimes I dip into exercise calories as tracked by my fit bit device but usually not by much.

Lots of people on here have said a plateau or "suck period" was a thing. Is it not a thing? I haven't lost any weight since last Friday 😧

Yes I did make one other post, as I said it has been a hard week.

tinkerbellang83 · January 2021

nicolewalter16 wrote: »

I have logged everything with a scale as accuratrly as possible.

I am always under my calories on MFP. Sometimes I dip into exercise calories as tracked by my fit bit device but usually not by much.

Lots of people on here have said a plateau or "suck period" was a thing. Is it not a thing? I haven't lost any weight since last Friday 😧

As mentioned, you won't lose weight every week, it doesn't work like that. A plateau is generally considered to be 3-4 weeks + without weight loss, not a few days.

A few days without weight loss is totally normal, not a plateau. Weight loss can be masked by many things...

Lietchi · January 2021

Well, several things to unpack here.

Firstly: technically speaking, all calories might not be the same (differences in energy needed for digestion for example) but these really are details in the sense that:
- there are no calculators to account for that and science really doesn't know enough yet to offer any viable more accurate way to count calorie intake.
- despite this, many people have succeeded in losing weight by counting calories. The principle is that calories in need to be lower than the calories out. Both sides of the equation are just estimates, but by looking at our weight trend we can determine whether or not we need to make adjustments. Adaptability is important, since we're all individuals.

Secondly: needing to eat 6 meals a day is a silly myth, ignore it. Even if it slightly increases meatbolism, it's peanuts compared to your total calorie burn. If you want to increase your metabolism, increasing your activity level and exercise will have a much greater impact. And while burning more calories will allow you to consume more calories, it's not necessary. You can still lose weight when burning fewer calories/not 'increasing your metabolism', you'll just need to eat less.
For a bikini body builder, it can make sense to spread protein intake over 6 meals, but for regular people any meal timing is fine. Just do what feels best for you. To give an example: some people skip breakfast because it makes them hungrier for the rest of the day, other people need to eat breakfast or they binge.

Thirdly, losing weight and maintaining weight loss are both determined by calories in versus calories out (CICO), but many other factors come into play.
- not making things too hard for yourself (don't try to lose weight too fast, don't ban all the foods you like etc.) or you'll end up giving up
- adaptability: adjust your activity level/exercise/calorie intake/meal timing/etc. to find a way that fits for you.
- don't make temporary changes: gradual and permanent changes are more likely to be successful. Not only is it less likely that you'll give up during weight loss, you'll also avoid a common pitfall for maintaining weight weightloss: going back to the way you were eating before your weight loss (and perhaps going back to a lower activity level) and gaining back the pounds.

For your specific case: you speak of a plateau, but a plateau is a longer period where weight loss isn't happening. Which can hardly be the case for you, since you've only been tracking for a month. Weight loss is a rollercoaster. Many people lose a lot of (water) weight the first few weeks of trying to lose weight, and then the body corrects itself and the scale seems to show no progress for a while. Weight fluctuations are an unpleasant reality of weight loss and patience is important. The key is to look past the 'noise' of short term weight fluctuations and look at the long-term trend (at least 4 weeks). Weight loss is rarely linear.
This is my weight loss the last 3 months (in kg). Up and down but clearly a downward trend:

If you give us more info on your situation (your stats and goal) we might be able to give more precise advice.

sijomial · January 2021

No she is horribly wrong.

Calories are a uniform unit of measurement of energy, the phrase "calories are not the same" identifies someone who either cannot understand that food and calories are not the same thing or they believe in myths.
Would you trust someone who said watts, miles or grams are not all the same?

Being overweight you will have a high metabolism, all of the component parts of your body require energy to work. Another sign your family member doesn't know what they are talking about. Eating 6 times a day would be foolish for someone trying to lose weight unless grazing all day actually helped them stay within their calorie allowance. Imagine filling up the fuel tank of your car - does it matter how many times you top it up or is the total amount of fuel you put is the really important factor?
You don't eat more to lose weight, you eat less. Frequency of eating is personal and only really a factor for adherence to make the process as easy / less difficult as possible.

Your excess body fat is due to you over-eating calories for a long period of time, that excess of energy is stored as fat. To use up that energy you need a calorie deficit. Simple as that, there's no tricks or shortcuts.

The only way to lose weight is to be determined and accept you have to change. Keeping it off also requires determination and discipline. It's not easy but it can be very simple.

nicolewalter16 · January 2021

So as I lose weight I will need to adjust MFP, it won't just adjust on its own and I enter updated weights?

How often do I need to do this when I lose 20 lbs or more?

tinkerbellang83 · January 2021

Also I'd perhaps recommend a trend weight app (Libra for Android or Happy Scale for iOS) that allows you to enter your weight daily (or less often if you prefer) and smooths out the fluctuations to give you the average based on your previous weigh ins. It can also help you to understand your fluctuations better.

I typically don't see any weight loss around my pre-period week or my ovulation week, because I retain a lot of water then. I also don't see much loss on the scale when I am doing progressive weight lifting because I retain water on my muscles but I can see the progress in the mirror.

Consider setting yourself non-scale goals that contribute to your weight loss (nutrition, wellness or fitness goals for example) and give you some feeling of success to get you through those periods when the scale doesn't reflect the effort put in.

Redordeadhead · January 2021

Calorie deficit is the ONLY thing that works. It is the science between how weight loss happens. Your friend is very wrong, I'm afraid.

As already mentioned on your other thread, you will not lose weight every day or maybe even every week, even if you are keeping a perfect deficit and doing everything right. Weight fluctuates for so many reasons and you need to monitor the trend over a few weeks, not days.

tinkerbellang83 · January 2021

nicolewalter16 wrote: »

So as I lose weight I will need to adjust MFP, it won't just adjust on its own and I enter updated weights?

How often do I need to do this when I lose 20 lbs or more?

No it doesn't adjust on it's own, so yes you can adjust it yourself as you go, every 20lbs or so should be fine. Also keep in mind as you get closer to goal, you should reduce the rate at which you're losing weight.

nicolewalter16 · January 2021

How do I adjust MFP?

Also thank you for suggesting Libra, I really like it!

tinkerbellang83 · January 2021

From the web - adjust from Goals> View Guided Setup and enter your current weight/chosen rate of loss.

From the app - Side Menu>Goals>Update the relevant sections.

trjjoy · January 2021

A "plateau" is when we are eating at, or above maintenance. It's that simple. We'd
consistently shrink if we were in a consistent caloric deficit.

skatells · January 2021

This is really the chain I needed to see today! I’ve nearly come on to ask a similar thing myself about plateaus and weight frustrations, and the messages on here (weight loss slows as you lose, plateaus aren’t really a thing, determination and consistency are key...) I just really needed to be reminded of this.

I had a really successful initial three months or so of continued, steady and successful weight loss, but the last three weeks or so have been frustratingly stalled. I’ve scrolled through messages here and really asked myself if I am being completely honest and accurate, weighing food properly, correctly attributing exercise, etc. But this post had reminded me: if you’re following your plan and eating to a deficit, it will work (eventually!). You have to be consistent and keep at it to succeed and these bad weeks/weigh-in aren’t accurate representations of failure. They’re just the way this whole thing works, and as frustrating and disheartening as it is, we can’t let it win and make us give up!

I also appreciate the individual who posted their weight chart. It’s really really generous that people here are so open and helpful, to remind us that they too have experienced these literal ups and downs, and to encourage us all through them.

Anyway, I’ll keep reading the helpful additions you all make to the OP but just wanted to say a personal thanks for keeping me on track!

nicolewalter16 · January 2021

@skatells thank you, I really need to feel like I wasn't the only one. I really am trying my hardest and eating much healthier. I have been preparing all fresh means no packaged ingridents, measuring everything, and making s point yo do some exercise most days of the week.
I was just staring to feel like I was being successful then the scale stopped going down. I called that a plateau, I guess I was wrong.

I was starting to tell myself to focus on the fact my pants are more loose and wondering if others saw physical changes in me or if I was imagining it. Then my confidence was shattered today and I was told I would not succeed. It really hurt.

tinkerbellang83 · January 2021

nicolewalter16 wrote: »

@skatells thank you, I really need to feel like I wasn't the only one. I really am trying my hardest and eating much healthier. I have been preparing all fresh means no packaged ingridents, measuring everything, and making s point yo do some exercise most days of the week.
I was just staring to feel like I was being successful then the scale stopped going down. I called that a plateau, I guess I was wrong.

I was starting to tell myself to focus on the fact my pants are more lose and wondering if others saw physical changes in me or if I was imagining it. Then my confidence was shattered today and I was told I would not succeed. It really hurt.

I find it best to avoid talking about my weight loss with friends and family, everyone has their opinion - often based on personal anecdotes/online rubbish rather than science, and more often than not that leads to either arguments or self-doubt, neither are beneficial. The fact is the results will speak for themselves and they aren't always on the scale (your pants are looser, I bet you're feeling a bit more energetic if you're focusing on your nutrition more too).

Additionally, though we know what we're talking about now, I can certainly say for years I didn't understand fluctuations, or CICO and that I lost and regained the same 5-10lbs for years, because I'd quit out of frustration, so you're definitely not the only one.

Hopefully in a year or two, you'll be the one passing on the benefits of your collected wisdom to those who need it!

nicolewalter16 · January 2021

@tinkerbellang83 I don't understand exactly what to change in the goals menu. Sorry if I'm missing something obvious. Do I need to update my current weight (which does update automatically) to be my starting weight? Otherwise my goal weight is still the same

skatells · January 2021

Nicole I SO hear you! Sometimes when we feel it’s not working it is just really shattering and hard to bounce back from. You think, “I’m doing everything right! What’s going wrong?!?”.

But I really like what one of the people posted above (we’re trying to lose fat, not weight) so we need to try to extricate our feelings away from the scales. Personally, I may take a few days’ scale break because I think it’s upsetting me more than inspiring me at present. If you’re seeing other benefits (trousers! Yay!) then that’s really the ultimate goal here.

I also think that- maybe for us both- there’s just a period of our body adjusting and getting used to it’s new heathy programme! I can’t help but think it will kick starts it’s loss again when it’s good and ready. And in the meantime, no matter what the scales say I DO feel better. Don’t you? That’s a win in itself, right?! x

Lietchi · January 2021

nicolewalter16 wrote: »

@tinkerbellang83 I don't understand exactly what to change in the goals menu. Sorry if I'm missing something obvious. Do I need to update my current weight (which does update automatically) to be my starting weight? Otherwise my goal weight is still the same

What works for me is to choose a different weight loss rate and activity level, confirm, and then switch back to the ones you want and confirm again.

tinkerbellang83 · January 2021

nicolewalter16 wrote: »

@tinkerbellang83 I don't understand exactly what to change in the goals menu. Sorry if I'm missing something obvious. Do I need to update my current weight (which does update automatically) to be my starting weight? Otherwise my goal weight is still the same

Yes just tap into the weight and it will tell you it's recalulating your goals. If you have a lot to lose, it's really not going to make much difference for now, it'll just be a minor change to your calorie intake.

yirara · January 2021

nicolewalter16 wrote: »

@tinkerbellang83 I don't understand exactly what to change in the goals menu. Sorry if I'm missing something obvious. Do I need to update my current weight (which does update automatically) to be my starting weight? Otherwise my goal weight is still the same

That's the rate of weight loss. You want to lose 40lbs? Then a rate of weight loss would probably be around 1-1.5lbs per week. Just play with the settings and see how many calories mfp gives you for each option. If you get 1200 calories then you've chose a too high number.

nicolewalter16 · January 2021

@yirara why are you against the 1200 calorie setting?

have been on the 1200 calorie allotment for a month now and was seeing great results ( the last week I haven't seen scale changes but my pants are fitting better). It hasn't been too hard to stay at that with some of the great (whole foods, produce and lean protein) and filling recipes I have found and some that I ammended. There are days I find myself adding a snack to get closer to 1200 calories since I don't want to go under. My macros aren't always perfect but they are pretty close and I don't feel deprived. I actually don't feel hungry either, but sometimes I have to fight off a sweet tooth but the sugar addiction is greatly improving.

tinkerbellang83 · January 2021

MFP bottoms out at 1200 cals as the minimum calorie intake, usually because people choose too agressive a rate of loss or because they have incorrectly set their activity level (so many new people choose 2lbs per week which is only really suitable for those who are obese and Sedentary activity level that only accounts for around 3000 steps per day, rarely are people truly sedentary).

nicolewalter16 · January 2021

@tinkerbellang83 I dont think 2 lbs per week sound too agressive, I'm willing to do the work and I still get 1200 after upping my activity level.

Could this setting be stalling my progress?

tinkerbellang83 · January 2021

No it won't stall your progress directly, but it may make it less sustainable in the long run. 2lbs per week is only suitable if you're obese.

I wrote this a couple of years ago, it's now in the Most Helpful posts https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

Lietchi · January 2021

tinkerbellang83 wrote: »

No it won't stall your progress directly, but it may make it less sustainable in the long run. 2lbs per week is only suitable if you're obese.

I wrote this a couple of years ago, it's now in the Most Helpful posts https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

On top of that, I think it might seemingly stall progress for some people, in the sense that being in a calorie deficit puts stress on the body (higher deficit = more stress) and stress can cause water retention weirdness.

nicolewalter16 · January 2021

@tinkerbellang83 I guess I just don't find it too limiting. I am usually around 1300-1400 calories intake since it gives me around 300-800 calories for exercise from My fitbit steps usually 10,000 -14,000 per day) but I don't like to use it all. Just enough to get by

nicolewalter16 · January 2021

@Lietchi that does make sense. Earlier on I had some days where I only at like 800 calories (even tho I was eating breakfast lunch and dinner) and I found that I didn't lose as much weight those days. That is when I started trying to get no less than 1200 calories in (and it did make room for snacks or even a small treat)

tinkerbellang83 · January 2021

nicolewalter16 wrote: »

@tinkerbellang83 I guess I just don't find it too limiting. I am usually around 1300-1400 calories intake since it gives me around 300-400 calories for exercise from My fitbit steps usually 10,000 -14,000 per day) but I don't like to use it all. Just enough to get by

You may not find it too limiting for a month, maybe two but if you have a bit to lose, then it needs to be sustainable long-term and that is where the problem lies for many people.

10-14,000 is pretty active, and you need to be fueling that activity, or eventually you'll just burn out. If you're getting a 300-400 cal adjustment, eat to what your new calorie goal is not just 1300-1400 calories.

Lietchi · January 2021

tinkerbellang83 wrote: »

nicolewalter16 wrote: »

@tinkerbellang83 I guess I just don't find it too limiting. I am usually around 1300-1400 calories intake since it gives me around 300-400 calories for exercise from My fitbit steps usually 10,000 -14,000 per day) but I don't like to use it all. Just enough to get by

You may not find it too limiting for a month, maybe two but if you have a bit to lose, then it needs to be sustainable long-term and that is where the problem lies for many people.

10-14,000 is pretty active, and you need to be fueling that activity, or eventually you'll just burn out. If you're getting a 300-400 cal adjustment, eat to what your new calorie goal is not just 1300-1400 calories.

Yup, I can confirm (from reading others' experiences here) that you are still in the 'honeymoon period', I've seen a lot of people state that they are fine on low calories, but after the first few weeks/months their body started to protest.

Personally, I don't understand how people can manage on such a low calorie budget. I've always eaten 1600+ calories and still lost weight (although not as fast as most people would like, but I didn't mind losing at 'only' 0.5-1lbs per week if it meant I got to eat more

tinkerbellang83 · January 2021

Lietchi wrote: »

tinkerbellang83 wrote: »

nicolewalter16 wrote: »

@tinkerbellang83 I guess I just don't find it too limiting. I am usually around 1300-1400 calories intake since it gives me around 300-400 calories for exercise from My fitbit steps usually 10,000 -14,000 per day) but I don't like to use it all. Just enough to get by

You may not find it too limiting for a month, maybe two but if you have a bit to lose, then it needs to be sustainable long-term and that is where the problem lies for many people.

10-14,000 is pretty active, and you need to be fueling that activity, or eventually you'll just burn out. If you're getting a 300-400 cal adjustment, eat to what your new calorie goal is not just 1300-1400 calories.

Yup, I can confirm (from reading others' experiences here) that you are still in the 'honeymoon period', I've seen a lot of people state that they are fine on low calories, but after the first few weeks/months their body started to protest.

Personally, I don't understand how people can manage on such a low calorie budget. I've always eaten 1600+ calories and still lost weight (although not as fast as most people would like, but I didn't mind losing at 'only' 0.5-1lbs per week if it meant I got to eat more

Yeah, same after years of failed attempts I set myself to 1lb per week loss and was losing weight on around 2400 calories on active days/ 1800 on sedentary days.

@nicolewalter16 perhaps look at your stats in TDEE calculator (tdeecalculator.net is one) with Light or Moderate exercise and see what your approximate daily calorie burn is to understand how far below it you're eating.

Does the calorie deficit work?

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