The absolute unbreakable rule that will guarantee weight los

With one addition:

Eat less, more more. Keep doing it.

I agree with that phrase for general better health but not for guaranteed weight loss. It's too simplistic.

It's quite possible to "eat less and move more" but still be in a caloric surplus, especially if you're used to eating big meals and not used to moving much. It's too easy to eat less but not less enough, and to move more but not more enough.

The better rule is this:

Maintain a caloric deficit.

And the best way to do that is measure carefully and log.

As cliche'd as this may be, I think you are incredibly inspirational and if there's ONE persona advice I would take, it's a woman eho's lost 29kilos, you are a genuine champion.!!!

Oh, and drink water.

Eat real food. Not too much. Mostly plants.

Move it move it move it....

I think you may mean eat fewer calories, not eat less. I'm eating fewer calories but more food, greater volume.

There's actually a book that addresses this, "Volumetrics' by Barbara Rolls (whose name makes me think of food!)

Also, Dr. Dean Ornish published "Eat More, Weigh Less," which sounds improbable, but again, it has to do with quality of calories.

So, for people who like to eat more food, you may be in for a good surprise. There are ways to eat more food, but weigh less in the end.

Please edit out the stuff about exercise calories.... It'll help ensure this thread remains civil j/k :laugh:

Yeah i've noticed that's a pretty taboo subject around here. I don't necessarily disagree with it if that is what works for you. I tried it, and unfortunately it didn't work for me. Maybe it will later on, but for now I will do what works for me right now

Now to keep healthy don't drop below 1200 for women and 1400 for men NET calories. Yes it's an arbitrary number but your body needs fuel to function. You can drop below that of you wish, it will slow your metabolism by 10% but that's your choice.

You can lose more than 10%.
Shoot, just starting to diet from a previous high quantity down to true maintenance can drop 10%, perhaps that is where the rumor started.

Here is a real case study, more can be found on line. Her metabolism was suppressed by 26%.
And even during recovery, she lost fat.

A similar case study was published by Jampolis (2004).
A 51 year old patient complained of a 15 lb weight gain over the last year despite beginning a strenuous triathlon and marathon training program (2 hours per day, 5-6 days per week).
A 3 day diet analysis estimated a daily intake of only 1000-1200 Calories.
An indirect calorimetry revealed a resting metabolic rate of 950 Calories (28% below predicted for age, height, weight, and gender).
After medications and medical conditions such as hypothyroidism and diabetes where ruled out, the final diagnosis was over-training and undereating. The following treatment was recommended:

Increase daily dietary intake by approximately 100 Calories per week to a goal of 1500 calories
32% protein; 35% carbohydrates; 33% fat
Consume 5-6 small meals per day
Small amounts of protein with each meal or snack
Choose high fiber starches
Select mono- and poly- unsaturated fats
Restrict consumption of starch with evening meals unless focused around training
Take daily multi-vitamin and mineral supplement
Perform whole body isometric resistance training 2 times per week

After 6 weeks the patient's resting metabolism increased 35% to 1282 Calories per day (only 2% below predicted).
The patient also decreases percent fat from 37% to 34%, a loss of 5 lbs of body fat.

http://www.exrx.net/Questions/StarvationEffect.html

Everyone is so nit-picky on these message boards; I wish some people would just relax!! Obviously there's more to weight loss than those 4 words, but it's a general statement to summarize how to successfully lose weight. OP, great post! Simple, sweet, to the point. I totally support the eat less, move more movement! :happy:

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Yep!

strive to live a healthy life = fuel your body accordingly, move with a purpose and watch the pounds shred as a minor result

Beautiful way to put it.

Eat less, move more.

How you do it is irrelevant. Low carb, high carb, low fat, Atkins, Dukan, Weight Watchers, Jenny Craig, Paleo, eating clean, Subway diet, whatever. They can all be broken down to that one simple rule.

Now to keep healthy don't drop below 1200 for women and 1400 for men NET calories. Yes it's an arbitrary number but your body needs fuel to function. You can drop below that of you wish, it will slow your metabolism by 10% but that's your choice.

What time you exercise, how often you eat and how much water you drink are up to you. Ultimatly it's all details that will work for some, not for others. Do what you can follow for the rest of you life.

everything you said is true.

To avoid 10% BMR loss, do weightlifting to boost it 5% more than your regular or even more.

/thread