I came to this subreddit last week to post, comment and do whatever else helps me stay motivated and keep myself accountable for my own weight loss. I have gone through this process before and done countless hours of research and I love using that knowledge and my own experiences to give my opinions on peoples problems. There are a lot of different problems in a weight loss journey that are common between a lot of people here and that I see over and over every day. I find the worst one, while maybe not the most common, is people lying to themselves, usually unintentionally.
I don't mean this in a sense that someone is binge eating and says they have done well for the day, I don't think I've seen anything that extreme. I think the most common of a problem I see is people overestimating their calories burned.
I just want to list a few things that I think people doing a CICO method will be able to identify where the issue might be if they aren't seeing any progress.
1 The first is activity level. This is really hard to measure on any of the calculators no matter where you generally look online. If someone is working out to increase their calories burned, they probably aren't selecting they have a sedentary lifestyle. The problem is when the calculator suggests certain amounts of workouts to be different activity levels, it greatly affects the calories per day that it suggests you burn. For me between BMR-sedentary-light-moderate-heavy-athlete. it's about 400-500 calories (i'm a big guy) but it doesn't explain what these workouts should be. There are days i've tracked on a fitbit that I didn't even burn an additional 400-500 to make it to the sedentary line. Researching online won't help this either because calculators vary, articles vary, and people definitely vary. recently i've done research and found links that show 10000 steps a day to be around sedentary-light and others that say it's highly active.
I think BMR is the most accurate between these calculators and much like tracking calories that you intake, it is more accurate to look at the work outs you have done, input that in an app or do some research to see how many calories you may have burned at your intensity. Someone walking 10-20k steps a day and putting moderate-heavy activity levels in a calculator could be overestimating their calories burned.
2 The second is calorie intake. This one isn't as common but i see it at least a few times a day where someone has put they are pretty overweight, eating 1000-1500 calories per day, exercising at least a few times per day and not losing anything over months of being consistent. There are for sure cases of small people, usually women, who have a sedentary lifestyle and this is so close to their BMR that the weight loss is non existent or hardly noticeable. But I am writing this for those who know that at this calorie deficit they should be losing weight even without working out, to these people, I'm sorry but you have missed something. I'm not going to say a medical condition isn't possible, but it's not anywhere near as common as seeing people post about this and even then, it's unlikely that it's preventing any weight loss at all. So remember to count everything, don't lie and try to estimate on the higher side if you just eyeballing it.
- if you have a light snack, even celery, count it.
- if you have something tiny like sunflower seeds in the car, count it.
- if you add sauce, condiments, or anything else to a meal you've already counted, count it.
- sugar in coffee, count it.
I also want to mention that while nutrition labels are usually very reliable, they are allowed to be within 20% in either direction and not have to make a correction. I don't want to recommend taking this into account because it could cause someone to be eating at too much of a calorie deficit if they assume all calories listed at 20% more than they are.
3 thinking you can't do it. This is the biggest lie anyone can tell themselves. I told myself for years that losing weight was too hard, going to the gym was too hard, being seen out in public to get my steps in was too embarrassing at my weight, or saying no to buying that kitkat bar when i'm trying to be healthy wasn't possible. I lied to myself for my entire life up until the point I believed in myself, and nothing could have been further from the truth.
For anyone reading this that is feeling this way, I want to believe that most of the people on this subreddit have felt the same. We have felt the cravings, the embarrassments, the struggles, and a lot of us have pushed through, for some it just takes a little more effort and a little more time.
If you want to lose weight and have the determination, you can do it. Don't jump to the conclusion after a few months of being consistent that your body is just like that and you can't do anything about it. Take a step back from your position, look at every aspect of what you have been doing and find the mistake. There is no shame in making mistake, I myself have probably made more than I can count, but I needed to find and fix them to be successful.
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