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You can just go on a calorie deficit and it will reduce your visceral fat when you start getting lean enough. But obviously, most people are a lot more interes
by faangguyindia 2mo ago
You can just go on a calorie deficit and it will reduce your visceral fat when you start getting lean enough.
But obviously, most people are a lot more interested in finding a magic food which does this rather than a proven calorie deficit, which is highly effective.
- cryptoegorophy 2mo ago[flagged]
- faangguyindia 2mo agoMetabolism was an excuse when we could not reliably estimate it outside laboratory; today we can do that too, for completely free (we run a public benefit app for this). Method here: https://macrocodex.app/knowledge/rethink/adaptive-tdee/ https://macrocodex.app/knowledge/rethink/adaptive-tdee/ People can find the algorithm here: https://macrocodex.app/knowledge/macrocodex/smart-calorie-burn-v2/ https://macrocodex.app/knowledge/macrocodex/smart-calorie-bu... In fact, our claim on the app is results within 2-5 weeks for both weight gain and weight loss; I've yet to find a guy who did not achieve success with this. Calorie deficit is the most effective method for weight loss. What's funny is when people actually measure their metabolism with this approach, they realize they aren't far off from the average!
- eru 2mo agoI'm not quite sure why or how estimating metabolism helps here? I mean, observing the weightloss / gain or lack thereof itself will tell you whether you need more of a calorie deficit or surplus. What does an independent metabolism estimate buy you?
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- faangguyindia 2mo agomacrocodex helps you figure out your "total calorie burn in 24 hours." How difficult is it? Just eat below the orange line to lose weight and eat above the orange line to gain weight: https://macrocodex.app/assets/hero-tdee-line.v3.1b8c60c2271f.png https://macrocodex.app/assets/hero-tdee-line.v3.1b8c60c2271f... In the image, you see the app continuously updates maintenance calories from observed evidence; on the homescreen, it provides the calorie and macro targets you need to follow: https://macrocodex.app/assets/flow-targets.v3.edc3f34458a1.png https://macrocodex.app/assets/flow-targets.v3.edc3f34458a1.p... It was never this easy, imho. Many people used TDEE calculators in past, which suffer from the limitation described here: https://macrocodex.app/knowledge/rethink/adaptive-tdee/#tdee-calculators-and-chatgpt https://macrocodex.app/knowledge/rethink/adaptive-tdee/#tdee... It's useful for both Newbies and Pros. When a person figures out their maintenance calories and looks for the average metabolic rate / maintenance calories for their height, weight, and gender, they realize they are not "genetically inferior" or have some serious issue which is stopping them from progressing if their maintenance calories are within average range! Just knowing that there is nothing wrong with your metabolism gives people enough push to continuously walk on this path and achieve their goal. >I mean, observing the weightloss / gain or lack thereof itself will tell you whether you need more of a calorie deficit or surplus. You can read app reviews and these will tell you, complete newbies are having great success with this approach. If you ask a layman on the street, they'll tell you eat less to lose weight, eat more to gain weight. The question is: what is less, and what is more? How many calories precisely do we need to eat to achieve 1lb per week of weight loss? Your total calorie burn for the day changes week to week; people don't know how to make the right adjustments. Many people crash diet; they lose weight, then they cannot sustain it for long, binge eat, and gain it all back. What key knowledge are they missing? Sustainable deficit. If you apply a sustainable deficit over a longer period of time, you may not "suffer" as much as you would otherwise I am not saying drastic deficits are not useful; they are to those who are experienced. Let's say an MMA guy or bodybuilder can do it just fine! Also, for lean bulking in natural bodybuilding, you need a specific rate of weight gain; let's say for a beginner it's a weight gain of 0.25–0.5% of body weight/week. It's hard for many to achieve this precise range because your maintenance calories are changing all the time! And if you are an advanced lifter, then the rate of gain you want to target is even smaller: 0.1–0.25%/week. That's why pro natural bodybuilders use Macrocodex and find it useful.
- strken 2mo agoThe claim is usually that A) people have an inflexible appetite and will be increasingly driven to eat while at a caloric deficit, B) at some point this is almost involuntary and that point differs between people (e.g. consider not eating for three weeks; some people can do it on a hunger strike or a fast, but it really sucks), and C) some people have a slower metabolism which puts them under greater pressure to eat. I don't disagree that calorie restriction is effective. I just think that you're dropping appetite from the equation when GLP-1 agonists have proven that reducing appetite is effective too.
- faangguyindia 2mo agoI'd caution: GLPs reduce your appetite, but they do not fix your diet. I am not anti-GLP, someone who believes using GLP drugs is cheating and people should achieve that with blood, tears, and sweat. I see it as a "tool" in the arsenal. I've no use for GLP as I've no problem sustaining deficits as large as 600-700kcal for long. But I've met people who can't do this, so for them GLP is a valid choice, but I'd recommend they pair it with proper dieting and lifestyle changes. You want to eat good stuff and avoid stuff not good for you; blanket reducing appetite may result in loss of both good and bad. Here's what GLP users say about the macrocodex method: https://www.reddit.com/r/tirzepatidecompound/comments/1omfgxd/everyone_should_read_this_guide_on_losing_fat/ https://www.reddit.com/r/tirzepatidecompound/comments/1omfgx... The guide linked in the above post is macrocodex's prototype method, which was later formalized into an app. I don't want to make strong claims on this, but using GLPs may increase the risk of developing gallbladder stones, as GLPs make it very easy to eat far less than necessary. A proper macro and calorie balanced diet can give you better results with a smaller GLP dose. Use GLPs if your actual problem is staying on a "sustainable deficit." Many people who use macrocodex report they do not feel hungry when on such a small deficit, but there are a few who are hungry even at a deficit as low as 300 kcal; for them, GLPs are more suitable, but not a replacement for proper dieting and lifestyle changes.
- jona-f 2mo agoMost importantly for A) is dropping sugar. Calorie restriction doesn't have to mean being hungry all the time. First drop sugar, you'll be hungry all the time until the withdrawal subsides, then eat at a slight calorie deficit. It doesn't feel different than a slight calorie surplus at this point. I do that and I am in complete control over my weight. This whole discussion seems totally misguided to me.
- BobaFloutist 2mo agoYou misunderstand what you're calling an excuse.
- someothherguyy 2mo agothey were forced labor camps plagued with disease and malnutrition. so, not a great thing to base an argument of caloric intake and weight loss on, and honestly, a horrific thing to bring up casually as a means to make a point.
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- kelnos 2mo agoWhy not, though? Eating is fun and pleasurable. If we can figure out a way to eat the things that we want, in the quantities that we want, while maintaining our health, why shouldn't we try? I've lost weight through forcing myself into a calorie deficit, and it works really well, but it's not particularly fun.
- vasco 2mo agoDid you get an iberian to lay the pattern in your vomitorium?
- flowerthoughts 2mo agoYou always end up with the people pushing these foods being those who sell them. And then others start selling fake foods with similar claims. For the "eat to get slimmer" claim, I think we're at the point where "extraordinary claims require extraordinary proof."
- toasty228 2mo ago> You always end up with the people pushing these foods being those who sell them. What do you mean by "these foods"? Just buy unprocessed food and 99% of the problems disappear. There is no fake, no people trying to sell you these out of malicious intent. Just buy local food people had access to in 1900 and you'll cure all your problems.
- flowerthoughts 2mo agoFoods that claim to lower weight or fix your heart disease risk.
- swat535 2mo ago> Why not, though? Eating is fun and pleasurable Sure but food doesn't have to equate to consume large quantities of junk food for it to be pleasurable. We can learn to have a healthy meal with a reasonable portion that is as satisfying.
- rootusrootus 2mo ago> which is highly effective How are you defining highly effective? In the sense that a body will definitely lose weight when starved? Or in the sense that counting calories is broadly effective as a weight loss strategy? The former is painfully obvious and entirely unhelpful, and the latter is provably false.
- Detrytus 2mo agoThe problem is: average person is bad at counting calories. They overestimate number of calories burnt, and severely underestimate number of calories consumed. Once you get your math right and get into real, not imaginary calorie deficit you'll start losing weight. Rule of thumb: whatever you think the amount of calories is in your current meal, double your estimate.
- rootusrootus 2mo agoThe average person eats 19 calories a day more than they need to.
- faangguyindia 2mo ago>In the sense that a body will definitely lose weight when starved? If your maintenance calories are 2700kcal and you eat 300kcal less than that, is eating 2400kcal starving for you? Most people cannot tell a difference if they eat 100-150kcal less in a day. >Or in the sense that counting calories is broadly effective as a weight loss strategy? Yes, it is, and the reason people fail with it is not because calorie counting doesn't work, but because people's maintenance calorie estimates are often poor. Deficit = maintenance calories (TDEE) - calorie intake In this, even if your calorie tracking is on point, a deficit requires you to have a decent estimate of maintenance calories. To throw a monkey wrench into all this, your maintenance calories often shift downward as you progress in your "diet" journey.
- someothherguyy 2mo agocalorie restriction can cause a reduction in resting metabolic rate through "metabolic adaptation". that is, your body gets used to the deficit (by shedding metabolically active tissue and other things*) and burns less calories at rest. so, paradoxically, restricting or reducing your caloric intake can have no effect whatsoever on your weight. see: https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/
- ulrikrasmussen 2mo agoThe vast majority of people who lose weight by calorie restriction gain it back, so I wouldn't call it highly effective. Short term yes, but long term, definitely not.
- tasuki 2mo agoWhy do they gain the weight back though? I'd hazard a guess they stop the calorie restriction and go back to their old habits. Short term "diets" are nonsense. The solution is permanent lifestyle changes.
- matheusmoreira 2mo ago> highly effective Purely behavioral lifestyle interventions have the lowest long term success rates of all available treatments for obesity. It's especially unreliable if you have weight loss targets higher than 15%. They are of course still widely recommended due to numerous benefits other than weight loss, but "highly effective" is just wrong in the context of obesity treatments.
- tasuki 2mo ago> Purely behavioral lifestyle interventions have the lowest long term success rates of all available treatments for obesity. What? Surely changing one's behaviour - particularly the parts of behaviour that caused the obesity in the first place - is a sure way to stop being obese.
- seanmcdirmid 2mo agoYou can induce a calorie deficit by eating foods that fill you up but don’t have many calories. Also avoiding the sugar-spike carbs cause leaving you even hungrier shortly after works also. A good dietician is worth a few consults if you don’t have the will power to just fast. And as a bonus you don’t lose muscle mass as well because they’ll focus on keeping protein up.
- faangguyindia 2mo ago>A good dietician is worth a few consults if you don’t have the will power to just fast. And as a bonus you don’t lose muscle mass as well because they’ll focus on keeping protein up. Fasting is like using a nuke where a bullet would do. How will a dietician measure your maintenance calories? How will they continuously update your macros and calories when your maintenance calorie change week to week? I am making a claim here: most dietician will not be able to track your maintenance calories better than MacroCodex's algorithm. Many dieticians simply rely on BMR/TDEE static formulas, and the limitation of this approach is that it cannot reliably track a user's actual maintenance calories well through the span of their dieting journey.
- PeterStuer 2mo agoAbstention is commercially a no go zone, eating 'different' is a goldmine. It is why 'going on a diet' in the 1970's still meant eating less, while starting in the 1980's the phrase was turned into just eating the latest industry fad miracle food.
- pandaman 2mo agoAlso, the same on the exercise side: the most efficient fat loss exercise (literally oxidizing body fat) is moderate intensity high volume aerobic one. You don't need a gym membership, a coach, or a fancy machine to do this. And if you are already a member in a gym, the gym won't be very happy with you doing 2-4 hours of zone 2 there. They'd rather you hire a personal trainer who will give you some resistance exercises, each "targeting" fat at some part of the body. They are exhausting and you will feel completely spent after doing them for 30 mins. The faster you get tired and more damage you cause to the muscles ("burn") the better is the exercise regimen (and less likely you oxidize any fat).
- ozim 2mo agoTo do it right it requires quite an effort to no go too much into calorie deficit. It definitely is not "you can just go on a calorie deficit", that is how jo-jo effect works. For average person that has children, full time job, and whole range of adult responsibilities it is hard. Not impossible but hard, this is why people are looking fo easier solutions.
- vladvasiliu 2mo agoI think what's important is to consider the difficulty of making these choices, and to set up your environment so that it's easier to make the right choice. I've lost weight and kept it off by making sure I don't have sweets and other types of food that I know I'll down in ten minutes. But if I don't have any on hand, I won't eat any. Ditto for normal food: if I increase the portion of filling, low-calorie foods (think salads and other greens), with a lot of protein, I know I won't have cravings later in the day and feel full longer. But if I buy fatty sausage, with a hefty helping of salty cheese, I'll eat until I explode. If when I'm hungry I have a choice between "a quick bite" of something very palatable, calorie-rich but nutritionally poor, and a "good" meal, I know I'll make the wrong choice. But if my only choice is the good meal, I'll eat that and stay on track. This also has a positive feedback effect: after a while, not only did I stop craving various junk foods, but they actually don't register as food anymore when I see them in ads or similar. Which, of course, makes it easier to stick to the "diet". Now, when I'm hungry, I crave "actual" food. The other day I couldn't have lunch on time, and all I could think of was a fat bowl of lettuce with some roasted chicken breast and yogurt. Walking in front of the local McDonald's peddling their latest mystery burger didn't do anything to me.
- markus_zhang 2mo agoPeople regain those weight. I have gone through many sessions of those, and I have realized that the only effective way to do this is to change the whole lifestyle. My lifestyle nowadays makes my weight stable around 75-77KG. But changing lifestyle is virtually impossible for parents who also work, and have a bunch of issues here and there. Remaining the current lifestyle without dropping to a worse one is difficult enough.
- Lagoon3384_SWE 2mo agoJust wanted to pop in and say you are 100% correct. I don't understand what happened with food and ozempic. Suddenly we are supposed to be okay with fat people again, like back in 2016. The world moved on from woke. Also this pic says it all, if everyone is so loved and beautiful why is everyone hopping on the ozempic train...? https://imgur.com/a/WLgQnHc https://imgur.com/a/WLgQnHc