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Swallowing the (T)red pill: The Raw Truth of Weight Management

January 30, 2019

Some of the most common advice I've seen here is to stay in shape and keep your weight in check. Well, I know there can be a lot of misinformation and fluff surrounding the subject, so I've decided to make a short guide explaining why we gain weight and how you can keep your weight in check.

In the US, 70% of adults are overweight or obese. If you have a BMI of over 25, you are overweight, and if you have a BMI of over 30, you are obese. You can check your BMI here:

If you want to increase your SMV or take care of your looks and you’re overweight, one of the most straightforward steps is to not be overweight or obese. When one partner say the other has “let themselves go”, 90% of the time, they’re talking about their weight.

The good news is that being overweight is 100% your fault, which means it’s 100% within your power to fix it.

How do I manage my weight?

Every person has what’s called a TDEE, or total daily energy expenditure, which primarily depends on their age, current weight, activity level, and sex. You can calculate yours here: .

Your TDEE is how many calories you need to eat per day to maintain your weight. A calorie is a unit of energy. If you consistently eat more than your TDEE, you will gain weight. If you consistently eat less than your TDEE, you will lose weight. It doesn’t matter if those calories come from organic vegetables or ice cream sundaes. For every 3500 calories you eat below your TDEE, you will lose approximately one pound. For every 3,500 calories you eat above your TDEE, you will gain approximately one pound.

For instance: take a 5’4” woman who is 30 years old, weighs 180 lbs, and is sedentary (say, has a desk job and does not exercise). Her TDEE is 1,826 calories. So, if she eats 1,300 calories a day, she will lose approximately one pound per week. If she eats an average of about 1800 calories a day, her weight will stay the same.

Generally, women should not eat less than 1,200 calories a day. You probably need more if you’re tall or exercise regularly, and you definitely need more if you’re pregnant or breastfeeding (if you are, then you probably should ask your doctor before making any lifestyle changes).

What about exercise?

Exercise is great for your mental and physical health, and you should by all means try to make it a part of your life. But unless you pay attention to your diet, exercise alone most likely won’t make you lose weight. In fact, exercise is an appetite stimulant, so you’ll likely eat all of the calories you consume during exercise.

But...I could never give up [insert food here]!

You don’t have to. Weight management does not require the consumption of any specific food or product. Similarly, no specific food will make you gain weight. You don’t have to go vegan, eat keto, or Whole30 unless you want to. You just have to limit how many calories of food you consume. The reason people trying to lose weight eat certain foods is because they are much more filling than others. Most people can easily eat 700 calories of cake in one sitting (one big slice), but I have yet to see anyone eat 700 calories of broccoli (2 kilograms). Sugary, salty foods generally cue people to overeat, but you can still eat them while losing weight. Similarly, you can gain weight eating nothing but sweet potatoes, spinach, and avocado if you eat enough of it.

But..calorie counting doesn’t work for ME because....

NO. You are not a special snowflake. Your metabolism isn’t broken. You’re just counting your calories incorrectly or overestimating how much you exercise. Empirically, it’s been shown that the heavier you are, the more likely it is that you underestimate the amount of calories you consume or overestimate the amount of exercise you do. The machines at the gym that estimate calories burned often overestimate.

The metabolic variation in between individuals is very small, usually less than 100 calories. So it’s likely that the TDEE calorie calculator linked above will be quite accurate for you. And if it’s not....first of all, make sure you’re properly counting your calories and assessing your activity level. If you are, it’s possible you truly have a rare metabolic issue and should see a doctor, especially if you have other symptoms like lethargy, mood swings, and hair loss.

If you want to really know how much you’re eating, buy a food scale and download MyFitnessPal. You’ll see that the “tablespoon” of peanut butter you’ve been eyeballing is really three (90 calories vs. 270 calories). Remember that drinks, cooking oil, sauces, and taste tests all have calories. Even if you don’t track all your calories all the time, you’ll have a better idea of what an appropriate portion size is.

If you see someone who’s much thinner than you who seems to eat more than you do, remember that you don’t know their whole life. They might eat 4 slices of pizza but then not eat for the rest of the day. They might exercise a lot. Don’t use them to justify your own behavior.

I don’t want to count my calories! Too much work!

Calorie counting is the only surefire way to lose weight. Any other diet that makes you lose weight works because you’re also restricting your calories, whether you realize it or not.

If you don’t want to count calories, you can make sure to eat foods that are filling and nutritious for the amount of calories they provide, like fruits, vegetables, whole grains. I am vegetarian but that has nothing to do with weight management. You can be fat or thin on any diet, but it’s much easier to overeat some foods than others. Many modern foods---cake, chips, pies, soda, fries--are engineered to hack our taste buds and make us consume more than we truly need, which is why healthy eaters and people of normal weight don’t usually consume them in excess.

But this doesn’t work! I just gain it back!

People gain back weight because they go back to their former habits. Of course you’ll get back to how you used to be if you go back to the habits that made you fat in the first place.

Most importantly, be honest with yourself.

If you want to prioritize your comfort and overeating over your appearance, fine. But don’t pretend that you’re cursed with a terrible metabolism. If you’re overweight, it’s because you are consistently eating too much. Period.

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Post Information
Title Swallowing the (T)red pill: The Raw Truth of Weight Management
Author crush-tear-curl
Upvotes 118
Comments 112
Date January 30, 2019 2:54 PM UTC (4 years ago)
Subreddit /r/RedPillWomen
Archive Link
Original Link

[–]robslawbox 38 points39 points  (1 child) | Copy Link

Ancient, overused advice incoming.

Just don't buy anything you will regret eating, or that stops you from reaching your goal. I know that if I am tired, hungry, only cooking for me and/or it's getting late, I will demolish any garbage I can get my treacherous lil' hands on: pastries, crisps, chocolate, oven meals, beer, tasty looking chunks of salt, you name it, deep fry it or roll it in sugar and I'll eat it. So it's against the rules to buy them. Any cheating I do is when I'm eating with friends, and in that situation it's easy to avoid binging because other people are present, robslawbox, stop hogging the bowl of pretzels, jeez.

Avoiding buying unhealthy trash means you only have to exercise self control at the supermarket. Once you're home (and if you have committed to home cooking instead of ordering in or eating out) the hardwork of not being a gluton has already been done.

[–][deleted] 2 points3 points  (0 children) | Copy Link


[–][deleted] 36 points37 points  (22 children) | Copy Link

I want to point out that that BMI calculator doesn't account for body fat %.

I don't know what mine is, but I've gone from a size 8 to a size 4 and I weighed about the same, because muscle weighs more than fat, all while my BMI didn't change. my BMI has never been close to 30 though, so YMMV

I also think there's merit in saying that nobody is a special snowflake. If there's a will, there's a way. There are communities for people losing weight with just about any health condition and many of the excuses people use as an excuse for not eating healthy and not being active are usually the side effects of their weight. Being Pregnant, and being a busy mom isn't an excuse.

Another big problem is that many people have messed up their dopamine reward systems. They tell everyone they're joining a gym. Everyone gives them praise. Then your brain gives you a reward in the form of dopamine as if you did it. Stop doing that. Just do it. Nobody needs to know. Let them praise you when they see how good you look.

Change your environment to be health concious. People are so addicted to social media validation, liking and commenting things, and fighting. You're probably already addicted to the internet if you are on Reddit. Change what the internet shows you. Subscribe to fitness pages and workout groups on Twitter, FB, IG, YouTube, Pinterest, etc. Make it so you see a girl working out or meal prepping on your feeds the second you start scrolling. Something that makes you go "Well she's doing it, I should be able to too...." Or "damn she's twice my size and she has an autoimmune disease and PCOS and it's transformation Tuesday and while I've been sitting on my ass all year, she's already lost 15lbs..... "

Revenge is a great motivator. Want to really make your ex jealous? Get really hot. Want make your current SO go crazy when he sees you? Get really hot. Want him to get in line because he doesn't care about his health? Trust me, start getting really hot, and he's not going to want to be the man that people say "why is she with him!?" behind his back.

Also, calorie counting alone may sound like a good idea, but 1200 calories of pasta and cheese gets processed differently than a macro balanced diet with carbs, an adequate amount of protein, and nutrient-dense veggies. No body builder got that way eating cheese and pasta, potato chips, and fries, cookies and shakes. There's a minimum amount of protein you need, and having a nutrient rich diet can help prevent diseases later in life.

Just because it's diet Coke and it's zero calories doesn't mean you can drink several of those a day. These types of sweeteners can cause weight gain.

You don't have to give in to familial pressure. You don't have to blame people around you. You don't have to blame eating out. Be like Nike and just do it.

[–][deleted] 16 points17 points  (11 children) | Copy Link

Yup. Muscle is more dense than fat, but unless you're The Rock or a pro or near pro athlete, if you're overweight by BMI, you're probably overweight by body fat percentage.

In fact, the BMI tends to underestimate obesity by body fat percentage. So it's more likely that you're normal by BMI but overweight by body fat percent than the other way around.

[–][deleted] 1 point2 points  (8 children) | Copy Link

They don’t teach this anymore, but the BMI tables where derived from a mainly white sample. Research has shown that non-white ethnicities have different lean mass densities and BMI gets inaccurate for them, especially at mass extremes. People with African decent have more dense bone so it overestimates their fat percentage. For decades the doctor told them they were overweight and they weren’t. So they would ignore it, even when they started to put on more fat with age. Asians have the opposite problem when compared with the table. Political correctness has hurt the health of these populations as a result. The tables are dated. People have become less active from early childhood, resulting in less lean mass overall so their fat percentage is higher. The table doesn’t reflect that (mentioned in a previous comment). A table just isn’t a good way to determine body fat (doctors need “proof” to tell patients they’re fat). Docs HATE having to tell people they’re too fat. I can’t blame them.

If you can get a DEXA scan do that instead. It’s more accurate. If someone at a gym is skilled with calipers, they can approximate your body fat for you as well. I don’t have sources to site for this, but I worked on this topic in college as an undergrad. Even then a racially adjusted BMI table was “problematic” for academics.

[–][deleted] 5 points6 points  (5 children) | Copy Link

In your example, a woman of African American decent is considered obese at a BMI of 32. That's really not that big of a difference, and I'm sure having a BMI of 30 isn't going to significantly change her or anyone's SMV, regardless of ethnicity unless she went from 40 to 30 and is still working on it.

Don't encourage more disinformation.

[–][deleted] 2 points3 points  (4 children) | Copy Link

SMV is about filling out clothes well, and making people see what’s under them. That has more to do with developing lean mass. Lean mass sags less as the years go by, thus maintaining SMV better. The most accurate tool for determining lean mass isn’t a scale, it’s a DEXA scan. At then end of the day, I suppose figuring out whether or not a person should consider dropping some weight isn’t harder than taking a look in a mirror.

[–][deleted] -1 points0 points  (3 children) | Copy Link

Whether or not your clothes fit has nothing to do with how attractive your husband finds you naked.

[–][deleted] 6 points7 points  (2 children) | Copy Link

I don’t know about you, but I spend 99% of my waking time in clothes. If you look good with clothes on, your husband is gonna want them off more. Men are visual. I dunno maybe it’s just my husband, but there are def certain outfits I wear that will encourage him. I guess I’m a weirdo though...

[–][deleted] 1 point2 points  (0 children) | Copy Link

You're right. Men are visual, and I'm sure the majority would rather pounce on a woman who is naked with a BMI of 20 than a naked woman with a BMI of 30, and if you put a woman with a BMI of 30 next to one with 32, they're still going to go for the girl who has a BMI of 20.

You can dress as nicely as you like, but there's a reason that images of thin women are plastered all over all the advertisements you see on a daily basis and there's a reason why the majority of porn features attractive naked thin women.

SMV is about the sexual market, fashion plays only a very minor part.

[–]LateralThinker13Endorsed Contributor -1 points0 points  (0 children) | Copy Link

I dunno maybe it’s just my husband, but there are def certain outfits I wear that will encourage him.

Certain outfits - swishy skirts, lingerie, etc - will encourage a man. But if they were hiding pudge, fat, scars, tattoos, etc... these can just as easily kill his... readiness. Or his performance.

[–][deleted] 2 points3 points  (1 child) | Copy Link

Or just measure your waist.

[–][deleted] 2 points3 points  (0 children) | Copy Link

There has been a ton of research on hit to waist ratio and sexual a bunch of hip hop songs, too 😂😂😂. That’s science right there!

[–][deleted] 0 points1 point  (1 child) | Copy Link

This is true. BMI of 30 is different between a body builder and an overweight person. I guess I'm short sighted because I've always lingered around 20-25.

[–]NotaNPC 8 points9 points  (0 children) | Copy Link

If you read fatlogic people who are 40+ BMI are always talking about how wrong BMI is because they are not fat, theyre strong! And they do not go to the gym, so while you're right I think its probably more important for people to talk about BMI as a guideline then ignore it.

[–]ManguZa1 Star 4 points5 points  (1 child) | Copy Link

The mirror (or your husband eyes) is better than the scale :)

[–]peacocktoast 1 point2 points  (4 children) | Copy Link

Thanks for mentioning this. According to this calculator, my BMI is a mere 21% but a bioelectric analyzer measures my body fat percentage to be around 25%. I'm a small person, but a lot of me is fat relative to my muscle content. Just another reason to focus on overall health rather than strictly the scale.

[–]ZegiknieEndorsed Contributor 1 point2 points  (0 children) | Copy Link

I'm the same, I am good with BMI 18-20, any higher and it's just fat. Slim build/small frame and little muscle.

[–][deleted]  (2 children) | Copy Link

[permanently deleted]

[–]peacocktoast -1 points0 points  (1 child) | Copy Link

Right. That's what I was saying. Thanks.

[–][deleted] 0 points1 point  (0 children) | Copy Link

This is true but not relevant for obese people.

[–]LateralThinker13Endorsed Contributor -1 points0 points  (1 child) | Copy Link

Just because it's diet Coke and it's zero calories doesn't mean you can drink several of those a day. These types of sweeteners can cause weight gain.

THIS. Coke zero didn't work for me. Caffienated Crystal Light (which is more sour than sweet) does.

[–]MissNietzsche 9 points10 points  (0 children) | Copy Link

I don't think that was the point..

[–]ragnarockette5 Stars 30 points31 points  (4 children) | Copy Link

I am a big NFL fan and I follow a lot of players' wives.

There are many wives, even of starting QB's, who aren't too great looking. But all of them are thin and fit. ALL.

I read somewhere that female weight gain, which usually results in a sharp decrease in sexual frequency, is the #1 reason for marital strife and divorce. And there are studies showing that men with thing wives are happier and less stressed.

It should honestly be any RPW's top priority.

ETA: Also, since the majority of the US is overweight, just being at a healthy weight (not even fit!) already puts you ahead of 60%+ of other ladies.

[–][deleted] 5 points6 points  (0 children) | Copy Link

I noticed this with baseball wives too!

[–]ObedientLittleWife 6 points7 points  (1 child) | Copy Link

I thought the biggest problem in marriages was fighting about finances?

[–]ragnarockette5 Stars 9 points10 points  (0 children) | Copy Link

I am sure money is #2. And specifically male unemployment

[–]young_x -4 points-3 points  (0 children) | Copy Link

There are many wives, even of starting QB's, who aren't too great looking. But all of them are thin and fit. ALL.

Just want to emphasize that the important part is them being fit, not thin. Healthy bodies are attractive. No man has ever drooled over a woman because of how thin she is.

[–]LateralThinker13Endorsed Contributor 7 points8 points  (1 child) | Copy Link

1) Diet matters, not just calorie intake. Eating certain types of carbohydrates triggers insulin, and insulin is being linked more and more to fat retention. There's a reason that diabetics are put on what is basically a modified keto diet.

2) Need to mention how many calories = 1 pound of weight loss.

3) This also doesn't address the health benefits of fasting, and intermittent fasting is one of the most effective ways to manage weight loss.

But this doesn’t work! I just gain it back!

Studies also show that you tend to eat like those you associate with. If you're obese and have obese friends, you'll STAY obese. Change friends, or get them to lose weight too... or they'll drag you back into the buffet with them. There's a reason that ex-prisoners on parole are supposed to not associate with felons - recidivism.

[–][deleted] 1 point2 points  (0 children) | Copy Link

I was hoping I'd find a comment like this :)

[–]ManguZa1 Star 16 points17 points  (3 children) | Copy Link

An important point is, if you want to stay in good health or improve it. Reducing calories can be a bad thing if there aren't enough micronutrients (vitamines & minerals) in the food you eat.
Fresh fruits, vegetable, eggs, fish, meat, (dairy) will bring you micronutrients and are relatively low in calory.
Junk food, sodas, flour, cereals, legumes (and other seeds) are high in calories and low in micronutrients.

[–]Espressosaur 8 points9 points  (0 children) | Copy Link

I would exclude legumes from this, as (most of them) are a low calorie, and lean protein. For example, Black beans have 8g of protein for 70 calories, and split peas are about the same. The amount of fiber in legumes will also keep you full for a much longer time, which keeps you from snacking. However seeds id exclude, they have lots of (healthy) fat, but are extremely high calorie.

[–][deleted] 1 point2 points  (0 children) | Copy Link

Very true!

[–]LateralThinker13Endorsed Contributor 1 point2 points  (0 children) | Copy Link

Much of this can be handled by a multivitamin, but it's a good point to include.

[–]FleetingWishEndorsed Contributor 12 points13 points  (3 children) | Copy Link

While total fat = calories in vs calories out is technically true, it doesn't take into account what your body is actually doing with the food. If you eat sugar your body processes it differently than when you eat protein.

If you eat a lot of sugar your body will develop metabolic syndrome (check out Dr. Robert Lustig for detailed information on why). What basically happens is that your body starts throwing off all the signals that you are starving when you're not. This makes your body store fat and conserve energy (creating the problem of "low metabolism") and it makes you hungry as well as break your body's ability to feel full. Not to mention the sugar is addictive and eating it makes you want to eat more of it.

In other words it makes dieting MUCH harder because you're fighting your own body. Your body is making you hungry so "calories in" is much harder to keep low. And your energy levels and metabolism are low so "calories out" is harder to keep high.

A healthy body will feel a little hungry if calories in < calories out, and full when they are about equal. An unhealthy body will feel hungry when calories in > calories out and wonder why dieting is so hard.

[–][deleted] 5 points6 points  (1 child) | Copy Link

Sugar is insanely addictive!

[–][deleted] 3 points4 points  (0 children) | Copy Link

Oh I agree! I started my Keto journey last Fall and the first 2 weeks were hell! Cutting sugar completing almost made me insane. I never realized how addicting they were. The only sugar I eat now are from low carb fruit, and that’s only on weekends as treat.

[–]DeepWaterRose -2 points-1 points  (0 children) | Copy Link

Yes, this is the way to loose weight if you actually have to struggle for it! Keto and carnivore/zero carb for the win 👏🏻

[–]snackysnackeeesnacki 14 points15 points  (1 child) | Copy Link

One thing to add, especially for those who have struggled with weight their entire lives, is that seeking outside help and support can be essential in helping build and maintain habits. I used to have an eating disorder and I still struggle with disordered eating at times. Therapy was huge in helping me make changes in the way I use food and the way I view food. I still have a ways to go and now I’m pregnant which has a whole other set of eating challenges, but I used to feel completely powerless over food and I had to literally be taught that I’m not.

[–][deleted] 3 points4 points  (0 children) | Copy Link

Congrats on your recovery and pregnancy!

[–]est-la-lune 6 points7 points  (7 children) | Copy Link

My BMI is 22.7 and I'm constantly hungry so I eat a lot of junk. That ends up making me more hungry... lack of nutrients, lack of water, sodium, a lot of espresso.

I'm so exhausted that exercise is a nightmare for me and even though my weight is normal, I was 100-105 for a long time and now I'm 110-115. I'm short so the difference is barely noticeable but a worrisome trend.

I started drinking an adequate amount of water and my goal is to recomp what I eat. Nobody gets younger and I won't have an insane metabolism forever. I know being healthy will give me back some of my energy and motivation.

[–][deleted] 2 points3 points  (1 child) | Copy Link

Cheers to you for owning your stuff. Good luck!

[–]est-la-lune 1 point2 points  (0 children) | Copy Link

Thank you!

[–][deleted] 2 points3 points  (2 children) | Copy Link

oh no! exhaustion might be a sign of an underlying medical problem, too.

[–]est-la-lune 5 points6 points  (1 child) | Copy Link

I had a complete physical this summer and am healthy on paper.

My grad program is becoming more stressful and between that and some personal stuff I think I'm emotionally under the weather.

Five more months...

[–][deleted] 2 points3 points  (0 children) | Copy Link

bon courage

[–][deleted] 0 points1 point  (1 child) | Copy Link

You might wanna investigate a possible food sensitivity, like having celiac. I'm not diagnosed with celiacs, but I found out eating wheat worsens another problem I have (hypothyroidism) and after I cut it out I started being able to put on weight for the first time in my life. Before then I had always been between just barely healthy BMI/ just barely underweight.

[–]est-la-lune 0 points1 point  (0 children) | Copy Link

I definitely don't have Celiac. But the amount of pasta I consume isn't healthy either. :P

[–]ImTheCaptainNow24 5 points6 points  (1 child) | Copy Link

As someone who has always had her weight under control, I really like what you said about seeing a thin person eat 4 pieces of pizza. I have a few friends who struggle with their weight, and they sometimes act like I'm a unicorn who can eat all the pizza I want and not gain weight. NOT TRUE AT ALL. When I spend time with these friends, I find they exercise less than I do, and eat more than I do on a regular basis, but in very small ways.

For example, I'll opt to walk instead of take a train or cab whenever possible. Or when I go to the gym with a friend, I'm working hard and sweating by the end, and she'll be wandering around doing a couple leg lifts occasionally, looking like she's on a shopping trip or something. It's as simple as....when I have a bowl of soup, I might eat one piece of bread with it, but not 2 or 3.

I also eat very healthy when I'm at home most of the time, and ten to splurge when I go out to eat. So what people see me eat in social situations is not how I eat when I'm home alone.

[–]i_love_puppies12 1 point2 points  (0 children) | Copy Link

Same here. At family parties and things everyone's like "dang you eat so much but I'm the one gaining the weight." But like, I lift and am generally more active than they are. And I eat at a small deficit on weekdays so I can splurge a bit on weekends. That's how I stay thin.

[–]Castale 15 points16 points  (4 children) | Copy Link

P R E A C H!!

As someone who has gone through two major weightlosses in their life ( 94kg->72, 72kg->58kg, at 170cm), I'm honestly sick and tired of whats going on. Weightloss, for the majority of us, is just self-discipline and self-control. Its mentally hard, but that's where the discipline aprt comes in.

[–][deleted] 1 point2 points  (3 children) | Copy Link


[–]Castale 4 points5 points  (2 children) | Copy Link


Its a liberating feeling, food no longer controls you, you control food. Not to mention, if you have been overweight since you were a kid and have had countless of attempts at losing weight, its liberating.

The confidence, the happiness, the physical energy, god!!!!! I still count my calories to stay fit (I eat enough to fuel my body), and honestly, I wouldn't have it any other way.

I cut out sugary snacks and sweets cold turkey in april last year. During halloween I went over my caloric intake for the first time and decided to binge a bit. One important discovery: I realized that I didin't like sugary things for their flavour, I liked them because SUGAR!!! I realized that I love the taste of fruits and veggies and peanut butter, but I like the sugar and only sugar in candy and whatnot

[–][deleted] 1 point2 points  (1 child) | Copy Link

Fruit is my favorite...apples, frozen banana nice cream, grapes, cherries, blueberries, watermelon, honeydew...truly nature's candy :)

[–]Castale 1 point2 points  (0 children) | Copy Link

Amen! White sugar is just evil

Edit: I got downvoted for saying that white sugar is evil? If you disagree with it, you are disagreeing with medicine.

[–]Zeldafan1023 10 points11 points  (4 children) | Copy Link

Similarly, you can gain weight eating nothing but sweet potatoes, spinach, and avocado if you eat enough of it.

Avocados are actually high in calories. Just wanted to say that, because while they do contain healthy fats, we need to be careful with them.

I have lost weight in the span of six months by calorie counting. I never gave up sugar or chocolate, namely, chocolate ice cream. I eat chocolate ice cream almost every day. I still only weight 112 pounds, and have maintained that for months. When I talked about calorie counting on this sub before, I was downvoted, so there are definitely people here struggling to swallow THAT red pill.

I want to recommend the app myfitnesspal to aid anyone interested in calorie counting. There are so many foods logged into it already, that if you go out to Panera bread and order their broccoli cheese soup, or French onion soup, or whatever is on their menu, you can simply search the item with the keyword "Panera" and it will give you the option of adding whatever it is to your daily diary of food. If you only ate half of the soup, change the serving size to .5 instead of 1. Super easy, and that's all I did when I calorie counted. I estimated. Over estimated if I was unsure. I never used a scale to weigh any food.

[–]teaandtalk5 Stars 4 points5 points  (0 children) | Copy Link

Yes, I gained weight on a mostly vegan diet back when I was in uni! Olive oil, brown rice, quinoa, nuts, avocadoes - all healthy, but also calorie dense!

[–][deleted] 5 points6 points  (0 children) | Copy Link

Very true! Lots of culturally "healthy" foods (olive oil, avocado, nuts) are very high calorie, which is not to say unhealthy. Just means that you shouldn't eat large portions of them.

[–][deleted] -3 points-2 points  (1 child) | Copy Link

Genetics plays a role in this..

[–]Zeldafan1023 1 point2 points  (0 children) | Copy Link

I've been considering this lately. How would you say it does? I'm not saying it doesn't, I just don't see how, unless someone has some sort of genetic disease that causes them to hold onto calories as fat storage instead of using them for energy...but even then, how would they be able to do any work without utilizing those calories? If someone has a slow metabolism, they would still burn the same amount of calories needed to do something, so wouldn't they use the calories that have been converted to energy, like from an earlier meal than most people? Doesn't it still at the bottom line equal calories in, calories out?

[–]sparkledragon45 11 points12 points  (1 child) | Copy Link

I lost over 30 pounds in the last year just from CICO. I was never terribly fat, but I was about 25 on the bmi chart. I am now a 22, and I weight the least I ever have in my adult life. Let me tell you I can see a difference with my fiance!

When we started the journey together, and at first when I'd say I was doing things so I could lose weight (exercise, eat less in the day to justify pizza later) and he'd just tell Me not to worry about it. Now when I tell him, he thanks me and encourages it! He picks me up more, just seems more affectionate, and thanks me for the effort I put in to staying healthy. He even has picked up a cute habit of grabbing my hip-bone when were laying down together.

Even if they say they'll love you no matter what, it's still such a great gesture to do something you know they'll appreciate.

[–][deleted] 2 points3 points  (0 children) | Copy Link

Glad to hear your relationship is doing well.

[–][deleted] 8 points9 points  (2 children) | Copy Link

Good guide! Thanks for taking the time to write it.

Heather Robertson has a podcast called half size me. She lost 172 pounds and she has kept it off for over a decade. The podcast is free and she also offers memberships in her community. She’s a former math teacher and she creates corses for members to access. She teaches basics about food choice and calories, but she also teaches time management, boundaries, and how to form new habits. She lifts weights and does tutorials and how to lift well. She has super great energy and is encouraging. This community was a lifesaver for me. I was a member for 2 years. I lost 30 pounds and she helped me keep my weight healthy when I had my second baby, and continue to be healthy afterwards. I still want to lose a little more weight, and I have the tools to do it on my own. She doesn’t teach people how to diet, she teaches them to change their lives.

Meal prep is key to controlling calories. If all your meals are proportioned and ready in the fridge, than you know exactly how much your intake will be. There’s so many youtubers who have awesome channels. She’s one of my favorites:

If anyone wants to do a healthy eating/workout thread with me, let me know. I run 5 days a week. I’m going to start lifting again in the next month.

[–]Zeldafan1023 0 points1 point  (0 children) | Copy Link

I do!

[–][deleted] -1 points0 points  (0 children) | Copy Link


[–][deleted] 6 points7 points  (4 children) | Copy Link

It really isn’t hard. I wear a Fitbit that costed $60 and it tells me my caloric expenditure and I can add food to my Fitbit app. I also weight my food. I’m at 20% body fat and live a Keto lifestyle. If you can’t stop eating, it’s time to find a new hobby. Most people overeat, it’s simple as that.

[–]teaandtalk5 Stars 7 points8 points  (3 children) | Copy Link

Be aware that a lot of people have found fitbits to significantly overestimate their calorie expenditure!

[–][deleted] 2 points3 points  (0 children) | Copy Link

I think it underestimate mine. LOL! It can be off, give it 10%-15%.

But it is a tool and it’s not supposed to be perfect and I adjust accordingly. Since I’m already at 20% body fat, I’d say, it’s working nicely.

[–]dashdotdott 1 point2 points  (1 child) | Copy Link

Really, what is the source (not that I don't trust you, just curious)?

[–]teaandtalk5 Stars 3 points4 points  (0 children) | Copy Link

Hmm, good Q! I can find a lot of anecdata (even my own experience is that Fitbit suggests a much higher calorie limit for me than what I need to eat to lose weight), but the actual studies don't specify whether it's over or under-estimating.

This Stanford study shows that none of the trackers tested accurately gauged energy expenditure with <20% error.

This smaller study has similar results.

If it's overestimating calorie consumption by at least 20%, and most people's deficit when trying to lose weight is around 20%, then it is pretty easy to see how it would fail!

[–][deleted] 4 points5 points  (4 children) | Copy Link

I have a health condition that requires daily medication. There are several options in the market, but the most heavily prescribed medication can cause weight gain. On my journey to regulate my symptoms, I started with the most commonly prescribed option, which My doctor required me to take for at least 90 days.

During this time I was active and on a very precise meal plan. As a result of the medication, I was so tired and in a fog that I became sick if I tried to do anything more than walk and even though I was eating the same exact meal plan I started to pack on the pounds. By the time I was able to go back to the doctor and taper off the medicine I had gained 20 lbs. During that 3-4 months I adjusted my meal plan without any difference. The only thing that worked was eating a mostly liquid diet of about 800 calories, which was unsustainable.

I worked hard to loose that weight, but it didn’t happen over night. Especially because as I moved onto the next mediciation I got a whole new slew of side effects I had to deal with.

I’m not some special snow flake looking for a pass on being overweight, because I’m not. In fact, ultimately I decided to go untreated, because the first medicine was the only on that actually helped with my symptoms. But, I do have sympathy for people who may have to make the decision between treating a health condition and being overweight.

[–][deleted] 3 points4 points  (1 child) | Copy Link

Sorry to hear about your struggles. I know that lots of things--like not being able to exercise or get out of bed--can make weight management much more difficult for some. I hope you get well soon.

[–][deleted] 4 points5 points  (0 children) | Copy Link

Thank you. It’s a chronic condition, so no end in sight, but thankfully the options for treatment fewer side effects than the options for prevention and maintenance.

Body composition and physique are a different story, but weight management is 80% diet, 15% exercise and 5% genetics (or at least that’s the line I get from doctors).

While everyone is responsible for managing their weight, the idea that it’s as easy as CICO is a very broad generalization. Everyone should visit the GP and make sure their aren’t any underlying conditions or medications preventing them from suceeding.

[–]5baserush0 points [recovered] (1 child) | Copy Link read some of those stories and see if you can relate

[–][deleted] 4 points5 points  (0 children) | Copy Link

I’m ahead of the curve on this one. The meal plan I mentioned above was LCHF. I do not have any interest in the carnivor diet.

[–]Mewster18185 Star 4 points5 points  (0 children) | Copy Link

If restricting to 1200kcal is too difficult for you just look up the calories you need at your activity level for your desire weight. Then just eat that amount, the progress might be a bit slower, but it's more manageable for a lot of people In the end you'll get to your goal and maintain! I'm 5'6" I prefer to stay on the slimmer side of the healthy weight range because I think I look best that way, so my ideal weight is 120lbs. I do tend to splurge a little during holidays because there's already a lot going on without adding another element to deal with, but as soon as they're over I go back to eating the recommended amount for a 5'6" 120lbs woman.

It's also worth noting that messing up or splurging occasionally will not significantly affect your progress as long as you stay on the right track during other times. Example: On my birthday I'm going to eat my cake and enjoy it, maybe have an extra glass of wine, eat a fancier dinner than normal, my calorie intake exceeds my goal. But as long as I get right back to eating the right amount it'll all work itself out, plus I get to just relax and enjoy my yearly treat. (I don't count calories on: my birthday, my husband's birthday, Easter, Christmas, and 4th of July. But those are my only exceptions so as not to get out of control.)

[–]MissNietzsche 2 points3 points  (0 children) | Copy Link

Hasn't this information been parroted multiple times on this sub already?

EDIT: Okay, judging by some of these comments, some people still don't know this. Carry on, OP.

[–]gooeymarshmallow4 points [recovered] (8 children) | Copy Link

I'm like 4 pounds from being underweight so thankfully I don't need this advice, but I'm definitely skinny fat and need to work on recomposition, I have great proportions, an hour glass shape, long legs, tits but I have NO BUTT. I don't want to do a bulk/cut but does anyone have advice? I want to do strong curves but even aesthetically the before and afters look a bit masculine to me.

[–][deleted] 3 points4 points  (2 children) | Copy Link

she went from waif thin to bodacious and she lifts weights. weights don't make you bulky. 3 hours of weight lifting every day, 3,000 calories, and steroids make you bulky.

[–]gooeymarshmallow3 points [recovered] (1 child) | Copy Link

Holy shit she looks amazing

[–][deleted] 2 points3 points  (0 children) | Copy Link

She's a cancer survivor too!!!!!

I don't know anything about the strong curves program but there's some amazing curvy girls who started scrawny and started weight lifting.

[–][deleted] 5 points6 points  (0 children) | Copy Link

It's hard to build too much muscle--perhaps do strong curves and stop when you achieve your ideal physique. You'll find that building muscle is a lot harder than you think.

[–]Zeldafan1023 2 points3 points  (0 children) | Copy Link

My butt got quite a bit bigger from doing lunges. I held 20 lb dumbbells in each hand, and walked around in circles while lunging, until my legs almost gave out. Didn't take too long. I did that only a couple of times a week. I stopped because I began to get purple lines all over my butt which was otherwise nice and round. The stretch marks were a deal-breaker for me.

[–][deleted] 0 points1 point  (2 children) | Copy Link

Bulk and cut is going to be ideal if you want to recomp. You need more calories so you build a butt! If you don't bulk you'll just look skinny with no shape.

[–][deleted] 0 points1 point  (1 child) | Copy Link

Have you done bulk and cut? I don't think I have the discipline to cut. I get so hungry! I'm having good results with HIIT strength training so I've been sticking with that.

[–][deleted] 2 points3 points  (0 children) | Copy Link

I'm working on bulking right now, I haven't cut before. I'm naturally thin and don't have a huge appetite so bulking is actually a bigger challenge for me. Sometimes I'm so busy I forget to eat!

[–]Twaterrific 3 points4 points  (1 child) | Copy Link

When I stopped caring about calories and portions I lost weight. Pretty sure I eat more calories than I used to in fact. Just calculated my BMI and it is currently 21. I wear a size 2 or 4. I've always exercised intensely, so exercise was not the factor. What allowed me to get to a weight I think my genetics wanted me to be was changing WHAT I eat and to stop caring about the rules other people would try to push on me around diet. For example, many people say, "breakfast is the most important meal of the day." Well, I don't eat breakfast anymore because I'm not actually hungry until noon. Turns out my body likes it when I only eat 1-2 meals a day. From listening to my body I also stopped eating grains, beans, and nuts and feel a lot better. When I avoid overly processed foods that helps as well (when your body doesn't recognize something as food it turns it into fat). I'm moving towards the carnivore diet and so far feel great moving in that direction, and I'm eating a lot of fat. Literally I eat 1 pound of bacon a day. When I really want to I have ice cream but amazingly my sugar cravings have gone away when I really upped my protein and saturated fat intake (I also put generous portions of butter on almost everything). Just my experience.

[–]Espressosaur -1 points0 points  (1 child) | Copy Link

As someone who has lost a little over 45 pounds calorie counting, it’s important that you always eat at least 1200 calories a day, and exercise as much as possible. If you eat below 1200 calories constantly you will throw your body into starvation mode, which will make your body just melt the fat off, but once you’ve reached your goal, your body will just start to absorb all the food you eat as fat once again.

It’s also very important to be eating the right foods. Sure, if you eat 800 calories in donuts, and you exercise, you’ll lose weight, but you will not be healthy. You should always choose to eat lean proteins, vegetables, whole grains, fruits, etc. If your body begins to crave junk food, eat something healthy and do something that keeps your mind busy, those cravings will likely go away in an hour.

[–][deleted] 0 points1 point  (0 children) | Copy Link

No. Starvation mode as you describe it is not real. Though you are correct that eating below 1,200 calories/day is not healthy for most people.

I agree with your second paragraph, though.

[–]queenofquac 0 points1 point  (18 children) | Copy Link

To anyone who has heard this all before and is still struggling - I highly suggest the book the obesity code by dr Jason Fung.

He also has YouTube videos.

He dives intro he research of fasting and controlling insulin levels as a way to mange weight. While technically it is calories in calories out - if I ate a block of wood - which clearly has quite a few calories since a calorie is a unit of energy. Wood burns quite nicely and puts off a lot of heat. A kg of birch wood is over 3,000 calories.

However if I ate that wood. Let’s say I ground it up and drank it in a bunch of water. Would I get fat? No. My body can’t break down the cellulose found in wood. I would digest it all, and my body wouldn’t have much to run on since most of it would pass right through my system.

I ate 3,000 calories - why am I not getting fat? My body can get to the glucose in those calories. I’m not meant to process it.

A calorie is a scientific measurement that does not take into account the nuance of our body’s ability to process the food we eat.

[–][deleted] 4 points5 points  (12 children) | Copy Link

Dr. Fung is pseudoscience. Calorie calculation takes into account how much energy it takes us to digest it. Wood has no calories as humans cannot digest wood. You will get fat if you eat 3,000 calories a day of food.

[–]5baserush-1 points [recovered] (10 children) | Copy Link

Everything you said was either wrong or misenterpreting OP.

Btw fasting has a TON of scientific literature behind it and is probably the best health thing 99% of people can incorporate into their lives today. Its arguable the timing restriction of meals is just as if not more important than working out. Thats huge. - Intermittent Fasting: The Choice for a Healthier Lifestyle - INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH - Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects—A Narrative Review of Human and Animal Evidence - More

[–][deleted] 5 points6 points  (9 children) | Copy Link

No. Not true at all.

If you eat 2,000 calories a day, your weight will not change regardless of whether you eat it all in one large meal or in several small meals. Timing is largely irrelevant to weight management.

[–]5baserush1 points [recovered] (8 children) | Copy Link

It absolutely will. - Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study - Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study - Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice

That middle one especially debunks your 90's era nutritional advice.

I'll say it again everything in your parent comment was wrong. Dr Fung especially has been a great contributor the the science and understanding of the fasting community.

If 6 studies aren't enough to change your mind checking out /r/fasting. Though if six studies won't change your mind your probably too stubborn to change from anecdotes either.

[–]Helmet_Icicle 4 points5 points  (7 children) | Copy Link

That middle one especially debunks your 90's era nutritional advice.

Let's check that out:


These findings suggest that 8-h time restricted feeding produces mild caloric restriction and weight loss

Hey, what do you know?

[–]5baserush-2 points [recovered] (6 children) | Copy Link

Time restricted feeding decreases energy intake without calorie counting and may be a viable option for weight loss

No counting. This was a major point in the OP.

At baseline, energy intake was similar in the time restricted feeding and control groups (Table 2). During the trial, energy intake decreased in the time restricted feeding group by 341 ± 53 kcal/d relative to controls (group×time interaction, P = 0.04). Self-reported intake of macronutrients, dietary cholesterol and fiber did not differ between groups at baseline or post-treatment. Activity level, measured as steps/d, was similar at baseline in the time restricted feeding and control groups, and did not change over the course of the trial in either group.

Intake was mostly the same as control group. Baseline was the same. Exercise was the same.

[–]Helmet_Icicle 5 points6 points  (5 children) | Copy Link

No counting.

First of all, the calories don't notice if you count them or not. Counting just helps people find the difference, and then keep from quitting due to results not meeting with expectations.

Second of all, this:

At baseline, a dietitian provided 15 min of instruction to each participant on how to complete the food records. These instructions included information and reference guides on how to estimate portion sizes and record food items in sufficient detail to obtain accurate estimates of dietary intake. Subjects were not required to weigh foods but were asked to measure the volume of foods consumed with household measures (i.e. measuring cups and measuring spoons).

is just counting calories without following the final step of counting the actual calories.


Oh golly. Let's check that out too:

One potential confound in the current study is the lack of an objective measure to assess eating duration. As time restricted feeding is a recent concept, methods to objectively record eating time have yet to be optimized. Self-reporting of eating duration, as used in the current study, may not be optimal. An app-based recording of all eating events was used in the 10-h time restricted feeding study, and found a self-reporting error of 10% [11]. Objective methods of recording eating events show a mean eating duration that is different from what is widely believed [11]. A study assessing eating pattern among non-shift worker adults found the median daily eating duration can be 15-h or longer, and less than 15% of adults eat for less than a 12-h duration [11]. In comparison, in the present study, the self-reported baseline eating duration was 11 h, which is likely inaccurate. Our study also permitted the consumption of low energy drinks including coffee, tea, and diet soda. These drinks contain caffeine, which is known to perturb circadian rhythm [17]. Since time restricted feeding is based on the principle of circadian rhythm regulation of metabolism, low-energy caffeinated drinks may not count significantly towards energy consumption, but can have significant impact on circadian regulation.

Well, would you look at that.

This study has several limitations. First, the study was not a randomized controlled trial. We compared the effects of time restricted feeding to a matched historical control group from a previous weight loss trial conducted by our group. The trial [10] from which the controls were selected was conducted between 2011–2015. As such, the lapse of up to five years between trials could have influenced what the control subjects knew about weight control, and what foods were available in the marketplace due to seasonality. These issues should be considered when interpreting the present findings. In order to truly determine the effect of time restricted feeding on body weight and other metabolic disease variables, future trials should implement a randomized design where controls are enrolled concurrently. Second, the study was quite short (12 weeks). Longer-term trials will be needed to determine the degree of weight loss that can be achieved with time restricted feeding. Third, adherence and dietary intake were assessed by self-report, thus our estimates of eating duration and caloric deficit may be inaccurate [25, 26]. Implementing mobile apps to assess adherence in real-time [11] will help determine how well subjects can adhere to the prescribed eating window. Fourth, subjects completed a 7-d food record during the baseline period, which may have influenced their eating behaviors [27]. Recent findings suggest that subjects are more likely to report foods that are considered healthy and socially desirable, and omit foods that are considered unhealthy, when completing study-related food records [27].

What a thing to have happened.

At baseline, energy intake was similar in the time restricted feeding and control groups (Table 2). During the trial, energy intake decreased in the time restricted feeding group by 341 ± 53 kcal/d relative to controls (group×time interaction, P = 0.04).

Yeah, 350 calories fewer a day over twelve weeks is definitely going to lose you some weight.


The dropout rate in the time restricted feeding group (26% ) was high for a short-term trial.

People are much more likely to just eat less regularly than to not eat at all for a little bit. Fasting is just artificially contrived calorie counting with extra steps.

In comparison to other forms of intermittent fasting [4–10], time restricted feeding appears to produce less weight loss. For instance, after 12 weeks of alternate day fasting, body weight typically decreases by 4–6% from baseline [4–10]. We speculate that this difference in weight loss is due to greater overall caloric restriction achieved with other forms of intermittent fasting, versus time restricted feeding. Accumulating evidence suggests that alternate day fasting produces an average caloric deficit of 25–35% daily [10, 16], whereas time restricted feeding may only produce a 20% caloric deficit daily [11]. The greater degree of energy restriction achieved with alternate day fasting is most likely the result of the vigilant calorie counting on fast days. Since time restricted feeding does not require subjects to monitor calorie intake at all, this may explain why the average caloric deficit achieved with time restricted feeding is lower.

Well that about sums it up. Fasting isn't some ancient, magical technique. Calories in, calories out, full stop.

[–]LateralThinker13Endorsed Contributor -1 points0 points  (4 children) | Copy Link

Fasting is just artificially contrived calorie counting with extra steps.

The greater degree of energy restriction achieved with alternate day fasting is most likely the result of the vigilant calorie counting on fast days. Since time restricted feeding does not require subjects to monitor calorie intake at all, this may explain why the average caloric deficit achieved with time restricted feeding is lower.

Do not post something this laden with weasel words as a refutation. It's laughable.

Also, look up the benefits on metabolism, cancer, and general energy for actual fasting (i.e. 3-day+). There's a reason cancer patients are starting to get fasting as a step to battle it - amongst other benefits, fasting can boost the immune system substantially because if done for 3+ days, it encourages the body to slough off defective cells body-wide.

[–]Helmet_Icicle 4 points5 points  (3 children) | Copy Link

Do not post something this laden with weasel words as a refutation. It's laughable.

Feel free to address the points in their entirety.

Also, look up the benefits on metabolism, cancer, and general energy for actual fasting (i.e. 3-day+). There's a reason cancer patients are starting to get fasting as a step to battle it - amongst other benefits, fasting can boost the immune system substantially because if done for 3+ days, it encourages the body to slough off defective cells body-wide.

First of all, nah:

Metabolic disease risk indicators remained relatively unaffected by the time restricted feeding regimen. Systolic blood pressure was the only parameter that improved over the course of the study, relative to controls. Reductions in insulin, insulin resistance, triglycerides, and homocysteine were also observed over time, but these effects were not statistically different from the control group. In the study by Moro et al. [12], plasma lipids and inflammatory factors also remained unchanged with 8-h time restricted feeding. It is likely that the degree of weight loss produced by 8-h time restricted feeding was not large enough to improve these outcome measures. Accumulating evidence suggests that > 5% weight loss is required to improve plasma lipid concentrations and glucoregulatory factors [20].

Second of all, you know what's actually beneficial for increasing metabolism? An active lifestyle with a healthy diet. Regardless of the "sources" posted above, they're completely irrelevant to the OP.

[–]queenofquac -2 points-1 points  (0 children) | Copy Link

You should really read his book. It is completely backed by scientific research studies done on human subjects.

[–]SharpenedStinger -3 points-2 points  (4 children) | Copy Link

Yeah OP's advice doesn't account for metabolism. Look up brown fat. I'm a student in a robot vision class and my professor who does research into medical detection of fat in tissues told us that people with fast metabolism have a much higher portion of brown fat which consumes calories. I'm a guy but I can eat a ton of food 2500-3000 calories and not put on a pound. Of course if I kept it up I would but at a much slower rate. Daily recommended calorie counters for your body based on BMI are a somewhat on target but still off estimate. Mine have been inaccurate as much as 400-500 calories, and that's without the multipliers for physical activity. They just don't account for a body's unique metabolism.

It's funny that people still think calories in and calories out is the full picture just because they want to keep it simple.

[–][deleted] 3 points4 points  (3 children) | Copy Link

Metabolism doesn't significantly differ between most individuals. The calculator is an estimate and a tool.

2500-3000 kcal/day TDEE is pretty standard for a guy.

Calories burned by brown fat is subsumed by "calories out".

[–]SharpenedStinger -3 points-2 points  (2 children) | Copy Link

I’d like to revise your statement. An individuals metabolism as petty consistent over time, with a general downwards trend with age.

There’s a bell curve for this, but the point is that there are some individuals for whom the tools out there are not going to help them because of their metabolism. In your OP you took a 5’4 woman who was 180 lbs and decided a 1300 calorie diet would lead to a 1 lb a week drop. How did you decide this? Did you use one of those online calculators to get it?

Even if you didn’t most people will. And they will be misled if they haven’t taken into account their metabolism. There’s hard gainer, hard loser terms out there for a reason. And people who have tried meticulous counting and exercise with recommendations for the standard set of tools like online calculators need to consider what I’m saying.

[–][deleted] 2 points3 points  (1 child) | Copy Link

Yes, I used a calculator. They are accurate for the majority of people. Meaning that if two people are the same age, gender, weight, and activity level, their daily calorie expenditures will, with a very high probability, be within 100 calories of each other. Those factors--age, gender, weight, activity level--are the most important predictors of one's metabolism.

The calculator is meant to be a tool, anyway--not a precise measurement. You can use it as a starting point and adjust accordingly. For example, if you expect to lose 1 pound a week eating 1300 kcal/day but are losing slightly more or less, you can change your daily calorie goal to 1200 or 1400 kcal.

[–]SharpenedStinger -2 points-1 points  (0 children) | Copy Link

Do you know how many different calculators I’ve tried that have given me results that were as off as 400 calories from each other? A lot.

Not only is finding the right tool a challenge, then you consider your metabolism. If I had used the most accurate calculator I could find, I woulda had to adjust my calories 4 times to see if I was gonna gain weight (and that’s in increments of 100).

Other people can have similar results, cause if you think about it, why am I special? I’m not. Blind trust in calculators is only going to get people discouraged. And there’s a huge psychological factor in losing weight. That’s part of the reason why it’s so hard. People WILL give up if they are not seeing changes in a time frame that most people suggest.

I’m not arguing you’re wrong about people that fall into their sigma value of the bell curve being similar in caloric requirements, if that isn’t clear.

[–][deleted] 0 points1 point  (0 children) | Copy Link

If you need professional help, seek the advice of a Registered Dietitian

[–][deleted] 0 points1 point  (0 children) | Copy Link

I’m not making a case for being fat. I’m making a case for being toned. No one looks good flabby no matter what size they are. People who diet and lift will look more toned than people who simply diet. If someone is currently overweight, when the weight is lost there is lose skin. Lifting will diminish the appearance of lose skin. It will also build curves in the right places. It reduces cellulite. It will make people weigh more, but it’s awesome. When I first lost weight I was down to 115 with just cardio and diet, when I started lifting I gained 12 pounds, but I looked like 100 percent better. My thighs, shoulders and arms are larger, but they look better. My butt looks way better in jeans now (it goes flat when I don’t lift. No one likes pancake butt.)

[–]maximus_galt 0 points1 point  (0 children) | Copy Link

Here's a really cool web site (and phone app) for counting calories:

The app can scan barcodes of food items.

The cool thing is that it keeps track of every nutrient, so over time you'll see if your diet is deficient/unbalanced. It can even suggest foods to compensate.

Edit: I am not affiliated in any way with them. I just use it and like it and want to spread the gospel.

[–]throwaway010285 -5 points-4 points  (2 children) | Copy Link

phentermine. effortless weight loss.

[–]MissNietzsche 1 point2 points  (1 child) | Copy Link

I went on phentermine for like 8 days, and when I quit, my appetite came back like there was no tomorrow.

[–]throwaway010285 0 points1 point  (0 children) | Copy Link

the best way to do it is on 7 days, off 7-10 days. allow your stomach to shrink and try to keep your portions small while not on it. then when you resume you can lose even more weight.

[–]Internal_Strawberry6 0 points1 point  (0 children) | Copy Link

One thing that has been helping me to lose weight is having an abundance mindset. So often we're focusing on what we need to cut back on that we lose sight of the things we need to increase in order to become healthier.

For example, when I focus on getting enough micronutrients & protein, I find that I'm more satisfied because I started my meal off with a big helping of steamed broccoli and some chicken breast.

It also gives me the freedom to enjoy a small portion of whatever dinner I prepare for my family and be satisfied while staying under calorie limit.

I started off at 150 and am steadily losing weight. I'm 5'6" and 137 lbs.

Cravings: when were craving something it's so easy to cave and just eat everything in sight. It took a lot of patience but with enough practice you can satisfy your craving and stay under your calorie limit. Salt is the easiest, because pickles! Carb cravings are harder. What I do is eat something small, drink water, re-evaluate in 20 minutes. If I'm truly hungry I can eat fruit & veg, some cheese, re-evaluate in 20 minutes. Learning to delay gratification like that is life changing.

You can kill a man, but you can't kill an idea.

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