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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Divided by five is 500 cal a week. Assuming maintaining a current diet , does that mean I need to set my Apple Watch move ring to 500 to start seeing weight loss?[/quote]

I think if you want to lose 1 pound a week, which is a healthy weight loss, you cut out 500 calories a day. Or you workout and lose 500 calories. It's not that easy to workout and lose 500 calories a day.

McDonald's french fries, size small are around 400 calories.

Two cans of coke are around 400 calories.

Two candy bars are around 400 calories.

A microwave popcorn is around 300 calories. [/quote]

Those are easy to cut out for people who eat like that but [b]what women in DCUMlandia are drinking regular coke or eating TWO CANDY BARS a day[/b]? [/quote]

Maybe new moms are snacking while they prepare their children's lunches, not necessarily on unhealthy foods. The extra 500 calories a day has to come from some caloric intake (food) or a caloric reduction (exercise). It's just not that easy to exercise off 500 calories a day through exercise.

And you would be surprised how many people are actually eating a Snickers candy bar stashed in the freezer. Or they're eating a bag of potato chips they pick up at CVS. You're just not seeing them eating. They'll eat the entire box of Girl Scout cookies. Can't eat just one potato chip or one Girl Scout cookie.[/quote]

I have an obese BMI and I promise I would never eat any of that. Ever.

Obviously I eat more than I need to eat to maintain a healthy weight. But my God, no, it’s not Coke, Snickers, potato chips. It’s too much of the healthy made-from-scratch food I serve to my family because I’m hungry for it. Because my hormones are triggering calorie compensation.  [/quote]

Same! I'm 170 lbs at 5'5 and I never drink soda juice and alcohol is rarely like once a month. Candy bars? Never. Sometimes I have a piece of dark chocolate after dinner. There's no Frappuccino addiction to cut out. I have to measure freaking teaspoons of olive oil on my roasted vegetables to lose weight. It's a cruel joke. [/quote]

Hey poster, have you ever tried purging ALL ultra processed food from your diet? Nevermind counting calories, just purge all the poisonous food-like substances from your diet for just one month. It is HARD, because we are addicted to these foods in ways we don’t even realize. But if you can reset your brain and gut this way, you might be surprised to learn that you *can* lose weight. You also have to clean up your lifestyle - make sure you are getting 6-8 hours of truly good sleep each night, if you are not you will never win the metabolic battle because cortisol is the enemy in this regard - and it will also damage your health in lots of other ways so the number one priority is to address sleep.

I ate the standard American diet for 40 years and managed to be reasonably fit and normal weight for the first 35, started piling on some weight as my hormones shifted into perimenopause and my lifestyle became toxic stress at a 10+ hour/day desk job and no energy to hit the gym or anything like that. But things really got awful when they yanked most of my ovarian tissue at 40 and I launched into a very hard version of perimenopause which included chronic sleep deprivation from night sweats etc. Then the weight really piled on, and a cholecystectomy at 43 triggered an absorption disorder and a vitamin deficiency that it took several years for doctors to diagnose. More weight piling on the whole time, and me suffering the worst depression of my life as I dealt with serious mental health issues but also my body becoming an alien being that was so unfit, useless and ugly I wanted to die just to be free of it.

A decade later I am on the road to health. I have a long way to go - a lot of weight to lose but it is coming off at the rate of at least a pound a week and some weeks more depending on the activity level I manage in any given week. But it is the diet that is the cornerstone, exercise is for my mental health and cardiac health more than anything. I understand the food is the issue, and I now understand in a very real way how much of the voluminous reading on diet and nutrition and weight loss that I read over the years was just nonsense. The most nonsensical thing anyone ever could say about weight loss is that it is just ‘calories in, calories out.’ That is complete bunk totally disproved by science and yet still the mantra of most of the diet and food industry because it makes everything the moral responsibility of the person trying to lose weight, instead of acknowledging the poison on grocery store shelves and hawked by various fast and slow food companies. And the obvious fact that the diet industry doesn’t want you to lose the weight, because then they lose you as a customer. The diet industry wants people to be FAT in large numbers, and has no vested interest in ending the obesity pandemic. This should be quite obvious but like many things in life, the obvious can be hard to grasp.

If you are eating ANY ultra processed foods, your brain is hacked by poison. Until you purge those foods you will never be able to really get a handle on the healthy signals your body wants to send you, but can’t get past the addiction messages. Having suffered metabolic syndrome and a vitamin deficiency from inside the same body that once had neither, and being on the other side now (still fat, but my body is working properly to purge that fat), I really know that if you clear out the poison and the addiction it creates in your brain, you will actually feel your body telling you what it wants for optimal health and you will begin to CRAVE healthy food. But you have to get the monkey off your back first, and it is hard. Not because of anything to do with morality or character or your will, but because your body is a complex system that can be hacked for good or bad by the substances you put in your gut and no amount of willpower is stronger than the endocrine system that has evolved over millions of years.

I haven’t read Dr. Lustig’s book(s) but have seen him give numerous lectures and I know from very hard won experience that the science he relates is the best we know at this moment in time. Ditch all the other stuff and give him a read or watch him on YouTube. Learn how to hack your brain so it can help you lose weight while eating an abundance and never feeling deprived.

https://robertlustig.com/

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