Advice

[claphamg32]

Hi - I’m new to this, does a calorie deficit actually result in weight loss? Is it that easy?

[Minniewinny 5 stone Maintainer]

Hi claphamg32

Welcome to the forum..

I'd like to invite you to join our Newbie Club, which we hope will be a good place for you to connect with members, who are also just starting out. If you just post a few words to introduce yourself and respond to others there, you'll soon break the ice. Here's the link

healthunlocked.com/nhsweigh...

You'll find all the information you need to navigate the forum in the header, so please take the time to read it carefully.

Cheering you on 🎉🎉🎉

[IndigoBlue61]

Yes, it’s that easy . . . In theory!! Actually doing it isn’t quite so simple 😊

[Rignold 3kg]

In essence, yes. Calorie deficit over time will result in weight loss. Calorie surplus will result in weight gain.

There are nuances and different ways of achieving these, and targeting fat over lean muscle, but it boils down to calorie deficit equals weight loss.

[aneesto]

Hi clapham,

yes it is. But because people's bodies are in different states (habits, illnesses, bad eating habits) it might be difficult for them to achieve the caloric deficit.

The primary thing to remember is that our muscles, liver and fat tissue are carrying fat (or something like that). We want the fat tissue to stay relatively thin. Then the muscles carry glikogen which is readily available energy (it's not fat yet). Your liver is also storing glikogen for when you absolutely run out of energy but have to keep going, then your liver will power you up for a short period of time. (but after you use up that source then your brain is fried and you will need to be hooked up to an iv for 48 hrs with glucose - that is why eating is critical when exercising intensively - but you don't need to eat much)

So if you are eating every day and you meet required levels of calories to maintain your current weight, while burning a certain amount by moving around, you are actively emptying those muscle glikogen stores, and then replenishing them back with whatever food you eat. If you want to lose weight you cannot keep regularly replenishing all of those glikogen stores. You have to keep them slightly empty so your body can realise that it needs to tap into the fat tissue for energy. So either you will have to eat less, or exercise more to turn that process on or do both.

And if you keep eating more than your maintenance, not only will you replenish the glikogen stores but all the excess energy will be just stored in the fat tissue rather than burned off for energy straight away.

[aneesto]

she wasn't asking about burning vs other process, but rather whether one causes the other.

And you raise a good point - since sometimes our levels of digestive enzymes secreted by the pancreas are insufficient to digest well certain foods which may lead to bloating and other digestive issues and further prevent weight loss in some people

[BridgeGirl Administrator 2 stone]

Hi claphamg32 , are you sorry you asked?

[claphamg32 in reply to BridgeGirl]

😂😂

[Tiggerr in reply to BridgeGirl]

LOL

[aneesto]

So you're saying with that 60:40 ratio of unsaturated to saturated fats they could limit the effects of PCOS and help the weight loss?

[claphamg32]

😂 not at all. Thanks guy

[Hidden]

Erm... yes BUT!!

you need to work out how many calories you need so that you lose weight steadily - the NHS BMI calculator will tell you a range if you are overweight - i.e. above 25 BMI. If you start off by sticking to the top end of that range you should lose weight - but rather than concentrating on weight loss think of it more as a reeducation of your relationship with food. Understanding portion control, adding in exercise, choosing the right foods and avoiding 'diet' foods or low fat foods where the fat is replaced with sugars are all part of the picture. If you control your calorie intake and up your energy output it will work!!

Slow and steady is the best approach! Good luck!

[Tiggerr]

Hmmm... I think that Russet has summed it up.

The basics of weight loss, is calories in versus calories out and that's the best place to start.

Yes, it's true that very little is ever black and white but if you start from that premise and it works then brilliant and if it doesn't then maybe look for any underlying reasons.

To sum up, follow the link that Minniewinny provided with the first reply, as that is the route that has been successful for so many people here.

Wishing you all the best, stay in touch and I know you're a 'he'

[Karengail]

My son in law is a PT instructor and he said eat less move more, in V out yes that simple but not easy to put into practice 😏

[MrNiceGuy]

As stated by others, the notion of calories in v calories out should result in weight loss, thus, allowing body fat to reduce quickly and effectively.

Reality, however, is far more complex than simply maintaining a daily calorie deficit and ensuring that regular exercise continues to be undertaken.

Granted, a daily calorie deficit and regular exercise do assist, but they’re simply pieces in the overall jigsaw of firstly losing weight and then maintaining the weight loss thereafter.

Moreover, the excess currently possessed wasn’t gained overnight, so it’s not going to be lost overnight, either. However, by maintaining a sense of perspective, some of the pressure that you may have placed upon yourself (to shed the excess) is removed.

Additionally, try to appreciate that the management of weight isn’t something that one does for 6-12 months and then forgets about; it’s something that remains a life-long commitment.

We all have our own methods of managing and maintaining weight, with each possessing differing opinions upon the correct ratio between the respective macronutrients.

Ultimately, though, one thing we all agree upon is that reducing consumption of simple/refined carbohydrate to an absolute minimum remains paramount to successfully achieving reduction of body fat and maintaining the level of loss thereafter.

Where carbohydrate is concerned, restrict consumption of cakes, sweets and pastries to an absolute minimum, alongside that of white varieties of potato, rice, bread, pasta and starchy veg, such as white potato. Instead, opt for lentils, oats, quinoa, bulgar-wheat and legumes, such as chickpeas, kidney, pinto and Edamame beans and non-starchy veg, such as sweet potato, red onion, tomatoes, cauliflower and broccoli, for example, ensuring that no more than 50g is enjoyed at each sitting (portion control).

Theoretically, maintaining a calorie deficit from TDEE should allow one to lose weight. However, if daily intake continues to include large amounts of simple/refined carbohydrate, insulin resistance will continue to remain.

As such, think moderate consumption of protein, fibre (complex carbohydrate) and natural fat.

For example, I work to a 30/40/30 split between protein, complex carbohydrate and fat, exercise 5 times a week, which also includes HIIT twice weekly, finding that my chosen ratio suits me perfectly.

In addition to reducing consumption of simple carbohydrate to a minimum, the most important thing is to settle upon a ratio that works best for you, based upon your lifestyle.