This is easy, so easy.

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PantherIII

Joined: Feb 11
Posts: 282

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Posted: 17 Feb 2012, 15:30
Losing weight really is this easy, I did it once, I did it twice... Heck, I've done it 5-6 times.. You know what happened every time I maintained a reasonable diet and worked out? I lost weight, there is no "I hope this works", it will work. I(you) just need to do it! No excuses, the end result is always the one we want. No more worrying about whether or not the belly will disappear... I control whether or not it will or will not happen, I will make it happen.
Logging the Spike Diet w/my journal. Add me as a buddy if you want to see how it goes.
fredmugs

Joined: Jan 11
Posts: 382

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Posted: 17 Feb 2012, 16:14
Same here. I lose a lot of weight during the winter, maintain it during the spring and summer for hiking, and in the fall fatten back up. My weight is completely a result of the choices I make.
Pain is a by-product of a good time.
Dani_Suave

Joined: Dec 11
Posts: 94

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Posted: 17 Feb 2012, 16:33
I've stolen Nikes motto - JUST DO IT. I tell myself to quit whining, don't complain, be thankful I'm able to choose. The thing that sticks in my mind is a commercial I saw years ago.

Guy is dribbling and shooting up and down the court listing so many complaints from the ridiculous to the mundane. At the end, the last one is 'man, my feet hurt' while showing him in a wheelchair.

How can I let any of those petty complaints get in the way when dude is in a chair getting sweatier than I normally do? Suck it up, be reasonable, and make better choices I tell myself. Hit the alarm clock again or move your butt and make a difference? Its all a choice for me. One day at a time, one meal at a time, one workout at a time. My choice to make a difference for the better or not.

And its easy right? Very Happy
"I choose to be on the positive side because negativity sucks the color from my world - and I like my rainbows." Me
JGal0617

Joined: Feb 12
Posts: 12

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Posted: 01 Mar 2012, 10:38
Dani_Suave wrote:
I've stolen Nikes motto - JUST DO IT. I tell myself to quit whining, don't complain, be thankful I'm able to choose. The thing that sticks in my mind is a commercial I saw years ago.

Guy is dribbling and shooting up and down the court listing so many complaints from the ridiculous to the mundane. At the end, the last one is 'man, my feet hurt' while showing him in a wheelchair.

How can I let any of those petty complaints get in the way when dude is in a chair getting sweatier than I normally do? Suck it up, be reasonable, and make better choices I tell myself. Hit the alarm clock again or move your butt and make a difference? Its all a choice for me. One day at a time, one meal at a time, one workout at a time. My choice to make a difference for the better or not.

And its easy right? Very Happy


Dani - I'm so glad I seen your post. Very inspirational! And you're right... gotta suck it up and do it! I complain because I can't eat ice cream, while a mother somewhere in this world is watching her child die of starvation and can not do anything about it.
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 01 Mar 2012, 10:55
It's SIMPLE, but that doesn't always translate into easy. I've experienced many periods where consistent exercise, healthy eating, and calorie deficits do not yield results on the scale. Not to make this a sexist debate, but I think there's quite a bit of evidence that it IS easier for men. From my perspective, if mastering the 3500 cals to lose a pound equation was all that mattered, I would have been at my goal weight long ago.

That said, burning more than you consume is the essence of weight loss and if you stick to it, you WILL see results. The hard part is keeping up that persistence and determination when you aren't seeing the results you expect.
- Natalie
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 01 Mar 2012, 13:13
It's my experience that we guys have a lot less trouble losing weight. I'm not sure why. Very unfair, really...

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.
Rpalmst

Joined: Oct 11
Posts: 104

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Posted: 01 Mar 2012, 13:15
Unless your name is Erika
Baxie

Joined: Jan 12
Posts: 105

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Posted: 01 Mar 2012, 14:20
I love these perspectives...so much truth. One of my favorite of these type thoughts is: "Hey, I woke up breathing! It's gonna be a good day!"
Every day I wake up breathing is a good day!
Nimm

Joined: Dec 10
Posts: 669

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Posted: 01 Mar 2012, 15:00
kingkeld wrote:
It's my experience that we guys have a lot less trouble losing weight. I'm not sure why. Very unfair, really...


Multiple reasons. The main one is that, on average, we tend to be larger and have a greater percentage of our mass from muscle. So on average we burn more calories at rest and while active, making it easier to maintain a calorie deficit.

Another factor is hormonal. Women have lower testosterone on average, which affects calorie partitioning in both a surplus and deficit (i.e., do extra calories go to muscle or fat, and when there's an energy deficit, does that energy come from muscle or fat). Women also tend to have much more leptin than men, and leptin levels in women respond very differently to exercise.

But one of the biggest factors, in my opinion, is NEAT - the non-exercise activity we do all day, often unconsciously. When we overeat, some people will unconsciously increase their activity level, burning off as much as 70% of the "extra" calories without even realizing it. Some unfortunate people, however, will NOT have the same NEAT response to surplus calories. These people are called "women." In the study I just linked, the lowest NEAT responders were the women. One even had her activity level decrease in response to the overfeeding. *

The NEAT response works in reverse as well - during times of underfeeding/calorie deficit, the unconscious slowdown in non-exercise activity varies a lot. I believe (but can't find the proof right now) that the evidence has shown that women tend to (unconsciously) decrease their spontaneous activity more than men in response to underfeeding, which would of course reduce the calorie deficit. Thereby slowing down the weight loss.

So, yes, on average women do have a number of obstacles to weight loss that men do not.

---

* This also explains why so many teenage boys eat like horses and don't get fat. If they eat at a calorie surplus, they're likely to start burning off most of that 'extra' energy - as much as 70% of it. Since they're also swimming in testosterone, the remaining surplus calories that don't get burned off tend to get partitioned to muscle instead of fat. Feed an adult woman and a teenage boy 1000 calories/day over their equilibrium level, and they will put on body fat at dramatically different rates.
Ingria

Joined: Oct 11
Posts: 542

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Posted: 01 Mar 2012, 15:13
I agree with Natalie, it is simple but not necessarily easy. While generally you will lose weight if you create caloric deficit beyond your daily needs (daily needs being a moving target once you start losing weight), figuring the numbers that allow you remain healthy, fit into your daily lifestyle (I am not talking about watching TV all day, but we all have various responsibilities besides taking care of ourselves), considering different levels of physical ability, accounting for various medications people might be on, accounting for possible psychological issues that might be present, is not very easy. For those whose daily needs are lower (women in general, short people, people with lower starting weight, people with office job) creating a large deficit is close to impossible, and if you start with small deficit it is very easy to miscalculate and overeat those 100-200 calories that are crucial for success.

Why am I mentioning it all? There will be a lot of people for whom this calorie balance weight loss strategy came as a revelation, who follow it and cannot understand why others are not as successful as they are. And these kind of posts can be discouraging to people who follow the same strategy, do everything right and do not see immediate
results. So yes, it is possible, yes it works, and like everything else in life it is not necessarily easy.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 01 Mar 2012, 15:39
Nimm, is the NEAT thing a conscious or unconscious reduction? When I first read it, I'll admit I got a bit defensive but in rereading it, it sounds like it may be an evolutionary thing with women's bodies being hardwired to hold onto that extra energy?
- Natalie
Nimm

Joined: Dec 10
Posts: 669

      quote  
Posted: 01 Mar 2012, 15:49
Gnat,

It's basically unconscious. Well, it is for the 99.9% of the population who have never heard of NEAT and don't make conscious attempts to keep moving around, for the sake of burning calories.

In the studies that were done, the subjects didn't know their NEAT was being measured. The men just spontaneously moved around a lot more in response to the surplus calories. And they don't conserve their energy as much in response to a calorie deficit.

To the best of my knowledge, we don't know exactly how or why this NEAT response happens - just that it does. And that women get the short end of the biological stick. Seeing as how NEAT accounts for a lot of the "calories out" side of the energy balance equation, it's a pretty dirty trick that nature has pulled on you all.
Your evolutionary explanation is as plausible as any other I've heard. The interesting question is why would women evolve to conserve more energy that way.
gnat824

Joined: Jul 10
Posts: 1,712

      quote  
Posted: 01 Mar 2012, 15:52
Thanks for the info, Nimm. Guess I have to be that much more conscious over overriding my biological urges (as I sit here fidgeting....)
- Natalie
Nimm

Joined: Dec 10
Posts: 669

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Posted: 01 Mar 2012, 16:16
Keep fidgeting!

One study compared the difference in calorie burn between sitting still, and sitting while fidgeting.

Fidgeting increased the calorie burn by over 50%. The same was found for standing still vs standing and fidgeting.
It adds up, a lot.

EDIT: Here's an example. In that study, the average calorie burn rate while sitting still was 1.24 cal/minute. While fidgeting, it was 1.96/minute.
If you sit for 8 hours a day, that can add up to 345 calories.
Ingria

Joined: Oct 11
Posts: 542

      quote  
Posted: 01 Mar 2012, 16:29
Nimm, the problem is how not to forget fidgeting. I've been working on " improving my fidgeting" for at least 5 years, since I first heard about it. I know that it works, in one of my experiments, I was able to lose a couple of pounds by just trying not to be still for a week. My problem is that I am very still and very economical in my movements (it is actually surprising but I manage to do a lot more during the day than some of the fast moving people). I keep forgetting to move. I think that this is one of the reasons why my RDI is so off, my NEAT must be well bellow average. This is harder to change than any other behavior.
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
erika2633

Joined: Nov 11
Posts: 806

      quote  
Posted: 01 Mar 2012, 16:52
Rpalmst wrote:
Unless your name is Erika


Hey now... Don't hate.. Smile


Someone who is busier than you is working out right now.
There will come a day when you can no longer do this. Today is not that day.
Rpalmst

Joined: Oct 11
Posts: 104

      quote  
Posted: 01 Mar 2012, 17:25
That was a compliment...no hate
DairyKing

Joined: Sep 11
Posts: 275

      quote  
Posted: 01 Mar 2012, 20:18
So, what you're trying to say is, "if you sit for 8 hours, don't sit on your hands?" I get it!
" Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the grey twilight that knows not victory nor defeat."
Teddy Roosevelt
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 01 Mar 2012, 20:30
A friend of mine once pointed out to me that MANY people with ADD or ADHD are skinny, and one of the reasons could be that the fidget more than the average person, and generally move more without realizing. Makes sense.

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.
gnat824

Joined: Jul 10
Posts: 1,712

      quote  
Posted: 01 Mar 2012, 20:47
Another thing to consider- you burn 50% more calories just by standing up rather than sitting down. So if you're worried that people might look at you funny in the office with your constant fidgeting, stand up and take a stretch break while reading through that report.... I also try to stand when doing things like folding laundry. Every little bit counts!
- Natalie



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