Introducing .. the ground breaking method to losing weight!

[ken nubo]

Hey Diet Friend,

Are you ready for the secret?

Here it is:

Eat less and exercise more.

If more people did that, the diet industry wouldn't be making billions of dollars.

But hey, it's human nature to have endless discussion instead of action.

That okay ought.

Much Love,
Ken Nubo

[Angela]

As we've said before, knowing something isn't always enough to make a difference.

[Ali from The Office Diet]

So true!

I wrote about this in The Only Weight Loss Secret You Need to Know a couple of months ago ... saying basically exactly the same thing, that the only way to lose weight is for "calories out" to be greater than "calories in"!

Like many things, though, it's one thing to say it, and quite another to do it. (I should know ... I had cake for breakfast today )

Ali

[SunnKali]

It sounds so good on the surface -- eat less and exercise more. Eat how much less and exercise how much more to get results? Is it a small reduction overall? Cut out fats? Carbs? How much and what types? What kind of exercise? Is walking enough? How much? Weights? How intense? Yoga?

Dr. Mark Hyman lists the Eat Less Exercise More as his Myth #1 in his Seven Myths about weight loss.

Seven Myths About Weight Gain | UltraMetabolism

I've been following his UltraSimple Diet and will transition to his UltraMetabolism Diet. His principles are balanced and sound. The food plan itself based on the mediteranian diet. Cut out the junk and give the body the what it needs to repair and thrive. I've been on the program since the beginning of February and I'm seeing slow and steady weight loss, and inches down. Moreover, I'm feeling better than I have in years. The exercise he recommends is a mix of interval training, light weights and yoga.

[Rick Abelson]

Right on! I did one of my health and fitness articles on exactly that!

[ken nubo]

I got another cool phrase*:

"Exercise moderate, eat moderate".

** actually I stole that phrase from the buddha.

[SunnKali]

Originally Posted by ken nubo

I got another cool phrase*:

"Exercise moderate, eat moderate".

** actually I stole that phrase from the buddha.

Now this one I can really relate to!! It doesn't make my mind do loopty loops

[NotesMaeve]

Eat less and exercise more. Also, don't be a dick. It won't help you lose weight, but it generally makes people more receptive to what you're saying, and I'd rather have a world filled with different bodies that don't match what I think is perfect v. a world full of people who think being snarky accomplishes something.

The whole being happy with yourself and being kind to yourself works pretty good for me and my loved ones.

[ken nubo]

Originally Posted by NotesMaeve

Eat less and exercise more. Also, don't be a dick.

BUT I GOT A DICK!

*chortle*

Ah, me being a smart ass.

Too much time on my hand, but I rarely go to this forum anyways.

[Cantando]

What Ken said may have sounded humorous or painfully obvious, but nevertheless, it is true.
Immediately, others questioned it and thereby tried to make it more complex than it is.

Why not try it? If you want to lose weight, just eat less and exercise more for a week, then weigh yourself. You will lose weight.

If you need some maths, well, a pound of fat contains 3,500 calories. If your resting metabolic rate is 1,800 calories, then if you cut back by 500 calories a day, you will lose a pound after a week, and that is without taking any exercise.

You will lose some lean muscle as well, so don’t reduce your protein intake. Incorporate some resistance exercises to maintain muscle mass. Walking is good. If you walk for an hour, you will burn about 350 calories.

Keep it simple!

[Keith]

Originally Posted by Cantando

What Ken said may have sounded humorous or painfully obvious, but nevertheless, it is true.

It certainly is true. In much the same way, all you have to do to reach the moon is propel yourself beyond Earth's gravitational field and land. Simple. Grab me some cheese while you're there.

The big problem is that carrying a lot of excess weight is exhausting. Go and party all night. Then do it again. And again. Then get up at 4am to exercise. That'll give you a rough idea how simple obese people find it to "just exercise". They're exhausted before they even start.

There's a similar problem with food that fit and slender people have probably never even experienced: when your body is exhausted and lethargic it cries out for sugary and processed (and, of course, fattening) foods just to keep going. If you give in just once you get a spike followed by a slump that makes the craving even worse.

I'm not saying for a moment that obese people can't lose weight. They can and I will. I'm saying that people who think it's simple have never been there.

[Angela]

Originally Posted by Keith

It certainly is true. In much the same way, all you have to do to reach the moon is propel yourself beyond Earth's gravitational field and land. Simple. Grab me some cheese while you're there.

Right! We've got the knowledge -- it's just plain laziness that keeps people from going to the moon!

[Cantando]

Originally Posted by Keith

I'm not saying for a moment that obese people can't lose weight. They can and I will. I'm saying that people who think it's simple have never been there.

I understand what you are saying.
I meant it was 'simple' as compared with all of the other diets you see advertised, as Ken alluded to. The diet industry is milking us, by making it seem that losing weight is incredibly complex and involves all sorts of variable factors.
The ones that work are based on that simple fact : less calories in and more calories out = loss of weight.
Sorry for any misunderstanding.

[Joeschmoe]

Originally Posted by Cantando

I understand what you are saying.
I meant it was 'simple' as compared with all of the other diets you see advertised, as Ken alluded to. The diet industry is milking us, by making it seem that losing weight is incredibly complex and involves all sorts of variable factors.
The ones that work are based on that simple fact : less calories in and more calories out = loss of weight.
Sorry for any misunderstanding.

Actually for people who are obese "Eat less, exercise more" is the least simple thing imaginable. Sometimes complicated regimes with crazy rules can seem far simpler. You know the simplest path, they know the simplest path, but walking the path and knowing the path are completely different.

And, there is always the possibility that it's not actually the simplest path. Obesity is not a disease, it's a symptom of poor health. Simply Exercising more or eating less does not solve the underlying lack of health. Sure you can lose some weight by eating 500 fewer calories a day, but if you eat junk 500 fewer calories of junk do not make a health promoting diet.

I think the simplest path to weight loss is to be healthy, eat well, exercise often, get sunshine, and get plenty of social interaction, not to count calories.

[Cantando]

Originally Posted by Joeschmoe

I think the simplest path to weight loss is to be healthy, eat well, exercise often, get sunshine, and get plenty of social interaction, not to count calories.

Try telling that to someone who is seriously overweight, lives in a high rise block on his own, has no money, has no friends and suffers from depression and lack of self esteem!

What you're saying is fair enough but it's not going to be of much practical help to them.
A minimal complexity approach, to start with, does yield results. Just cut back on one cheeseburger (or the equivalent) a day, and go for a walk at lunchtimes, and the weight will start to come off.
You can start straight away.
It's not necessary to buy into some new fad diet or spend hundreds of dollars on a gym membership - that's probably the worst thing to do!

Once you're comfortable with that, by all means start looking at your diet and exercise regime - reduce the junk food, increase veg and fibre, etc.
Once, you've regained some self-confidence, then try the socializing. But, it's not going to happen overnight.
One step at a time, eh?

BTW, a lot of people starting a diet are quite happy counting calories. It gives them something to focus on, something to aim for.

[Jonathan Mead]

I've been seeing this new commercial on television recently that says "EAT ALL YOU WANT AND STILL LOSE WEIGHT" then there's a giant two paragraphs of unreadable fineprint at the bottom of the screen. I wonder how many people have already ordered this product.. *sigh*

It's just another case of people not wanting to take responsibility for their lives.

[Joeschmoe]

I feel you have missed my point. My point was that the obese person who lives in a high rise and has no money, should stop worrying about being overweight, it's simply a visible symptom of the fact that they have underlying health issues. By addressing underlying health issues their weight is addressed. The same way a diabetic who obsesses about blood sugar might sit around ignoring the underlying health issues while injecting insulin and then eating a candy bar to balance that out all day long and never improve his condition. But if they instead focus on eating right, exercise, and healthful practices they will begin to address the underlying health issues.

[TomSprewer]

Right on, perfect thread, nothing more needs to be said. Doing cardio exercise 3 times a week for 20-40 minutes is the best way to stay in shape.

No need to run 40 miles every day. A couple miles every other day is just enough to let you eat a pudding without feeling bad.

[Cantando]

Originally Posted by Joeschmoe

I feel you have missed my point. My point was that the obese person who lives in a high rise and has no money, should stop worrying about being overweight, it's simply a visible symptom of the fact that they have underlying health issues. By addressing underlying health issues their weight is addressed. The same way a diabetic who obsesses about blood sugar might sit around ignoring the underlying health issues while injecting insulin and then eating a candy bar to balance that out all day long and never improve his condition. But if they instead focus on eating right, exercise, and healthful practices they will begin to address the underlying health issues.

I think you have drifted from the point of the OP which I agree with:

'Eat less and exercise more.
If more people did that, the diet industry wouldn't be making billions of dollars.'

In the main, being overweight is the cause of health problems, not the symptom, as you suggest.

[bdp]

A different point of view: The Calorie Equation

[SunnKali]

bdp - thanks for the link. I found that really interesting and it supports what I've been learning from Dr. Mercola and Dr. Mark Hyman.

[Joeschmoe]

Originally Posted by Cantando

I think you have drifted from the point of the OP which I agree with:

'Eat less and exercise more.
If more people did that, the diet industry wouldn't be making billions of dollars.'

In the main, being overweight is the cause of health problems, not the symptom, as you suggest.

Actually in the mainstream, being overweight is often investigated as the symptom of many conditions and deficiencies, including cushings, thyroid disease, and chronic stress. All underlying causes. If you don't have any of these things you are then lumped, often before any of this is investigated, into the eat less exercise more category. Well, if it was that easy there would be no diet industry, because everyone already knows it.

I'm saying that simplest path to weight loss can be to address any aspect of health. From walking outside and sitting in the sun, to simply adding more health promoting foods, or calling a friend on the phone. These things i think are far more direct than "eat less/exercise more" which has remained unchanged and ineffective for 50 years or more.

[Cantando]

Originally Posted by Joeschmoe

I'm saying that simplest path to weight loss can be to address any aspect of health. From walking outside and sitting in the sun, to simply adding more health promoting foods, or calling a friend on the phone. These things i think are far more direct than "eat less/exercise more" which has remained unchanged and ineffective for 50 years or more.

Well, it works for me and my wife and we have repeatedly proved it. I am currently about 10 pounds overweight. I eat a healthy Mediterranean style diet, exercise frequently and have an active social life. I have no underlying health issues. I just eat too much. When I cut down, I lose weight; as simple as that, it works every time.
If I eat too much, I put on weight. What is too much - that which puts on extra weight. Am I missing something here? Do I need to understand the mystery of when a calorie is not a calorie in order to solve the problem?

Could you possibly entertain the notion, even for a second, that the high obesity rate in America may just have something to do with the excessive consumption of food? I know it sounds a bit far fetched, but I wonder, hmmm.
Naah, what a stupid idea!

[Joeschmoe]

I didn't think anything that I said was that upsetting and I apologize for upsetting you. I don't think that I'm talking about you and I think that you've done a lot for you health. If we had an epidemic of people who were only 10 pounds overweight, we wouldn't be talking about this.

I don't think i ever said that the obesity problem has nothing to do with over consuming calories. In fact it has everything to do with it. But why are people over consuming? A person who is 40 years old and is 100 pounds overweight has eaten only 25 extra calories per day on average. What makes someone do this? Why do we store fat?

But if you and your wife have lost a lot of weight it sounds like you guys are doing a lot more than simply exercising more and eating less. You have been supplying your body with the kinds of food and exercise it needs to be healthy. You didn't simply take away food, or just add exercise.

I've been there. I could never maintain weight loss with the eat less/exercise more mantra, it took adding healthy activity and food.

[Cantando]

Originally Posted by Joeschmoe

I didn't think anything that I said was that upsetting and I apologize for upsetting you. I don't think that I'm talking about you and I think that you've done a lot for you health. If we had an epidemic of people who were only 10 pounds overweight, we wouldn't be talking about this.

I don't think i ever said that the obesity problem has nothing to do with over consuming calories. In fact it has everything to do with it. But why are people over consuming? A person who is 40 years old and is 100 pounds overweight has eaten only 25 extra calories per day on average. What makes someone do this? Why do we store fat?

But if you and your wife have lost a lot of weight it sounds like you guys are doing a lot more than simply exercising more and eating less. You have been supplying your body with the kinds of food and exercise it needs to be healthy. You didn't simply take away food, or just add exercise.

I've been there. I could never maintain weight loss with the eat less/exercise more mantra, it took adding healthy activity and food.

That's OK. It wasn't upsetting to me what you said. I was actually trying to answer in a humorous way. I should have added the smily face!

I agree with what you are saying - it takes healthy activity and healthy food.
But it is possible to eat too much healthy food as well and put on weight.

Going back to the poor guy in the high rise block - he knows he should be eating healthily and exercising more. The point I was trying to make was that he isn't suddenly going to jump off the couch and go down to the beach for a run with his shirt off. It has to be done on a gradient - he has to walk first before he can run.

It doesn't help him to be blitzed with all the wacky diets that are on the market (considering the high failure rate). All I was saying was that he can do something straight away, which is achievable, doesn't cost any money and isn't going to stress him out. At least, it's a start.
I know he needs more fish oils, broccoli, etc, but it is unrealistic to expect him to change the diet/exercise regime he is used to, too quickly (I know you didn't say that, I just mean generally).
He needs to be weaned off the junk food gradually.

People are over-consuming because junk food is so cheap and readily available. And, of course there is the psychological aspect - comfort eating to try and plug some empty hole in their lives. I would go so far to say that in many cases, it is an addiction.

[seanner689]

Originally Posted by Joeschmoe

I don't think i ever said that the obesity problem has nothing to do with over consuming calories. In fact it has everything to do with it. But why are people over consuming? A person who is 40 years old and is 100 pounds overweight has eaten only 25 extra calories per day on average. What makes someone do this? Why do we store fat?

I was just wondering where you got this number from? I used a BMR counter to see what an inactive 40 year old 170 lb man burns in a day vs a 270 lb man

BMR Calculator

170 lbs: 1742.1 Calories/day
270 lbs: 1970.5 Calories/day

which means that the 270 lb man eats 228.4 calories per day more than the 170 pound man, just to maintain their respective weights. This is a little simplistic, but if their activity levels are similar, the 270 pound man will burn more energy anyways, because he is moving that extra weight, so it's likely that he is eating MORE than 228.4 extra calories per day. Just thought I'd investigate in case anyone reading this actually starts thinking that 25 calories/day (the equivalent of one Hershey's kiss per day) would make someone gain 100lbs over the long term.

[Joeschmoe]

I didn't say they got 25 calories more than someone who is 100 LBS lighter. I said they got 25 calories per day more than they needed to maintain their weight. 340,000 calories divided by 14600 days in 40 years 23.29 extra calories per day on average.

[Jim11]

Ken,

Have you ever thought to yourself "I wish I stopped wasting time and was 100% productive". Well, I would say the advice "stop posting worthless stuff on forums" would be equivalent to your "eat less, exercise more". However, I notice you haven't followed the former advice.

Maybe such simple advice isn't as simple as it appears!

I am always amazed that people state something and can't comprehend how humans can't follow the simple rationale and just do it. The hypocrisy in other areas of their life usually is apparent.

[Lucas]

Originally Posted by Jonathan Mead

I've been seeing this new commercial on television recently that says "EAT ALL YOU WANT AND STILL LOSE WEIGHT" then there's a giant two paragraphs of unreadable fineprint at the bottom of the screen. I wonder how many people have already ordered this product.. *sigh*

It's just another case of people not wanting to take responsibility for their lives.

If fitness came in a bottle, everyone would have a great body!

[flower]

One of the big problems that hinders people from eating less is unstable blood sugar levels, brought about from eating too much sugar on a regular basis, not enough good quality fats and protein. When your blood sugar level is rollercoasting all day, it becomes almost impossible to make sensible food choices (however hard you try).

I'm a nutritional therapist here in the UK and I find that people on long term prescription medicines (especially antidepressants) have enormous difficulty losing weight. I think it might be something to do with extra strain on the liver.