It really IS easy to lose weight...

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kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 21 Apr 2013, 22:16
Hi gang,

Seeing so many new people here, and seeing how so many are doing so much to make their weight loss journey HARDER than it has to be, I decided to share this article.

It really is about creating a calorie deficit. That's it. That's all (well, almost).

Pick which ever weight loss journey you choose. Pick one that works for you. Make sure that you generally have a calorie deficit. The larger deficit, the more weight loss, but don't starve yourself. If you starve yourself, you'll end up giving up.

Instead, slow down, enjoy the ride, have some fun, learn more about what you're doing and just shuffle along losing that weight.

Make your food (mostly) sane choices, and exercise as much as you can for your size.

If you do this, I PROMISE you - YOU WILL LOSE WEIGHT, and it's won't be too hard on you.

Smile
Keld.

By Nanci Hellmich, USA TODAY
When all is said and done, it comes down to calories.

A landmark study shows that people can lose weight on a variety of diets — including low-fat plans and low-carb ones — as long as they consume fewer calories.

Yes, it does seem like common sense, but weight loss has become a big business. Diet programs and best-selling books offer a banquet of different approaches, including cutting fats or cutting carbohydrates.

To get to the heart of the matter, the National Heart, Lung, and Blood Institute of the National Institutes of Health financed a two-year study of hundreds of overweight people. The research was conducted by experts at the Harvard School of Public Health in Boston and the Pennington Biomedical Research Center in Baton Rouge, part of the Louisiana State University system.

They came up with "a very simple message that cuts through all the hype: To lose weight, it comes down to how much you put in your mouth — it's not a question of eating a particular type of diet," says Frank Sacks, a lead researcher and professor of cardiovascular disease prevention at Harvard.

It really pays to figure out what kind of plan works best for you, says George Bray, the other lead researcher and a professor of medicine at Pennington.

Four diets, 811 overweight participants

The researchers recruited 811 overweight or obese older adults and put them on one of four diet plans, including two low-fat diets with 20% of calories from fat and two high-fat plans with 40% of calories from fat. The calories from carbohydrates ranged from 35% to 65%. Protein was either 15% or 25% of calories.

All four plans adhered to heart-healthy guidelines, which emphasize eating less than 8% of calories from artery-clogging saturated (animal) fat, eating vegetables, fruits and whole-grain products, and consuming at least 20 grams of fiber a day.

The eating plans were based on the DASH (Dietary Approaches to Stop Hypertension) diet, not on popular plans such as the Atkins or South Beach diets.

Dieters were encouraged to attend regular individual and group weight-loss counseling sessions and keep an online food diary. Everyone was given a personalized calorie goal, and most aimed for 750 calories below their daily needs. No one was supposed to eat fewer than 1,200 calories a day.

Participants' exercise goals were modest: about 90 minutes of moderate physical activity a week. Researchers were focused on how the composition of the diets affected weight loss and did not want to distort the results.

Among the findings, presented in today's New England Journal of Medicine:

• In six months, the dieters lost an average of 13 pounds no matter which diet they were on.

• After two years, they had kept off an average of 9 pounds and lost 1 to 3 inches in the waist, regardless of which diet they were on.

• Dieters had improvements in heart-disease risk factors, including increases in the HDL (good) cholesterol, and decreases in LDL (bad) cholesterol and triglycerides (blood fats) at six months and two years.

• People reported similar levels of fullness, hunger and satisfaction on the different diets.

'Reasonable range' of fats, protein, carbs

The plans did not include a very low-carb Atkins-type diet, Sacks says, because most "people don't stick with that low-carbohydrate intake, and we didn't want to try anything unrealistic. We tried a big range but a reasonable range of fats, protein and carbohydrates."

Some research indicates that dieters may feel full longer on higher-protein diets, but these dieters did not report any differences in feelings of fullness, says Catherine Loria, a nutritional epidemiologist with the heart, lung and blood institute.

Keith Ayoob, a registered dietitian at the Albert Einstein College of Medicine in New York, says healthful weight loss comes down to picking a balanced diet that you can maintain "for the long haul."

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mars2kids

Joined: Mar 11
Posts: 1,247

      quote  
Posted: 22 Apr 2013, 10:14
Thanks for the read! It's sometimes just good to see things in black and white and know that just hype around a particular "diet" doesn't mean it's better than my own eating plan. I know what to do, but it's hard and I think the weight-loss counseling and the food diary are really important. I don't do weight-loss counseling so much as just being involved here and being able to speak my mind, ask for help, and help others; that is my counseling. That last line is the one that I've been trying to stick with "healthful weight loss comes down to picking a balanced diet that you can maintain for the long haul."
Goals for 2014:
Complete Couch to 5K- DONE!!!
Sign up for and complete a 5K- DONE!! 35 mins.
Plan at least 3 outings with the family that involve being active- 2 done
cjmurph

Joined: Jan 13
Posts: 252

      quote  
Posted: 22 Apr 2013, 11:55
Thanks king. That's my journey right now. Slow and steady.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 22 Apr 2013, 12:34
Latest score now in

Common sense 1. Magic Bullets 0
Losin25

Joined: Apr 11
Posts: 367

      quote  
Posted: 22 Apr 2013, 16:27
Love it! That's what has worked for me! Eat less - move more!
============================================
155: After regaining 16 pounds. It's my goal again.
155: Goal Weight | March 17, 2012!!!! I did it!
Size 8: levi's jeans | February 3, 2012 (Actually, I'm a size 6. I skipped Cool
168: BMI 24.8 no longer overweight | December 1, 2011
174: Vegas vacation | September 15, 2011 (two weeks early)
180: first 27 pounds gone | August 25, 2011
186: 10% body weight lost | July 14, 2011
199: 200's gone forever | May 12, 2011
207: Starting Weight | April 28, 2011
mrspackrat

Joined: Aug 10
Posts: 553

      quote  
Posted: 23 Apr 2013, 08:40
kingkeld wrote:

It really is about creating a calorie deficit.



The formula for a loss is ? - 500 = loss but I think the challenge for most is knowing what ? equals. This site is supposed to help you calculate your RDI but I see so many posts saying its not very accurate.
this damn tracker below hasn't been right in months! My current weight is 137!
RicTnyc

Joined: Dec 12
Posts: 8

      quote  
Posted: 23 Apr 2013, 08:48
Right on!! I think people struggle with simple answers and look for complexity where it doesn´t exist!
suzygirl1017

Joined: Dec 10
Posts: 65

      quote  
Posted: 23 Apr 2013, 09:01
Great article, thanks for posting Smile
I'm back on track!
Lost 50 lbs. in 2011, gained a bit back after pregnancy.
If did it once, I can do it again!


Goal #1: 190 lbs. - Met April 29, 2013
Goal #2: 180 lbs. - Met June 9, 2013
Goal #3: 170 lbs. - Met September 6, 2013
Goal #4: 160 lbs.
Goal #5: 150 lbs.
The BIG Goal: 145 lbs.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 23 Apr 2013, 09:06
If you simply calculate according to fatsecret, and register your intake using the food diary here to the very best of your abilities, then you most likely will be in a deficit. I lost 170 lbs doing that. You'll do just fine.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
riocaz

Joined: Jun 12
Posts: 657

      quote  
Posted: 23 Apr 2013, 09:16
The formula for a loss is ? - 500 = loss but I think the challenge for most is knowing what ? equals. This site is supposed to help you calculate your RDI but I see so many posts saying its not very accurate.[/quote]

The exercise calculator isn't all that accurate. But exercise is only a small part of weight loss. It helps, and it tones but most of your deficit will be made through food.

But the food counts are. Measure your normal intake for a couple of weeks without fiddling.

If you are maintaining your weight without gains or losses subtract 500cal a day to lose 1lb a week.

If you are gaining 1lb a week then subtract 1000cal a day.

Etc etc.

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
Nimm

Joined: Dec 10
Posts: 669

      quote  
Posted: 23 Apr 2013, 10:13
I would call the theory "simple" rather than "easy," because a sustained calorie deficit can be very difficult to implement, for a lot of people.

This does, however, reinforce the more important point - keep the process as simple as you can. Complexity tends to reduce adherence, and in the long run that's the most important factor for weight loss - it doesn't matter how sound a diet plan is, if you can't actually carry it out.

Adding unnecessary rituals, rules, or restrictions is a good way to make long-term adherence that much harder, and this is why fad diets will always come and go - they are almost doomed to fail by design, because many of them are unnatural and prohibitively difficult to sustain, well, forever.

When it comes to fitness and nutrition, many people seem to reflexively put more faith in additional complexity - but it should be the other way around. Willpower is a finite commodity, and there's no need to tax it any more than absolutely necessary. And it's for that reason that skepticism is not a bad thing when it comes to any claims that certain foods/macros/habits "must be" avoided or followed.

Everyone's path of least resistance will look a little bit different, but complexity or difficulty for its own sake is rarely helpful.
Spacey47

Joined: Apr 12
Posts: 916

      quote  
Posted: 23 Apr 2013, 10:57
@nimm

Succinct reply as usual

Personally I find that it's making something a habitual I.e. it just becomes part of your routine

I.e. training, meals etc which is why many people get derailed for example when they go on holiday its like they think the same rules don't count
For me healthy eating and training are linked one reinforces the other.




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