Originally Posted By: BeerCan
Originally Posted By: Olas
Calorie intake : Exercise ratio is the first thing that should be considered in all cases of people getting fat.
Using the above simple method I lost over 60 lbs. CICO (calories in, calories out)
^^This^^
At the beginning of 2015 I was 43, 5'10" tall and weighed 205 lb. Whilst I was generally healthy, I had a BMI of 29.4. That is bordering on 'officially' obese. I'm a scientist so I took a long, hard look at my life and extrapolated... all I could see was a future of diabetes, heart disease and other health issues related to my weight and lack of exercise. So I set about changing it.
12 months later, at the turn of 2016, I was 44, 5'10" and weighed 166 lb. That's a BMI of 23.8, which is 'officially' "normal". Furthermore I was fitter, suffered less chest and viral infections and was generally happier. I also looked a whole lot better in a mirror and attracted a lot of comments about my weight loss.
One question I was asked a lot was "what's your secret?". People were expecting me to say I had used a specific diet plan, or found a superfood, or popped a wonderpill. My answer... "eat less, do more". All I did was find an app on my phone that I used to track my calorie intake and I dusted off my MTB and used it. At first I was doing 3-4 miles 3 times a week. By the end of the year I was going for 20-25 mile rides, all off-road and including some big climbs.
For me, and the way my brain works, I knew I needed some data to look at. So the app helped me by showing me how my actions were achieving results. For the first two weeks of the 'diet' I was constantly hungry, but I ignored it. I was on about 1,500 calories a day and, if I'm honest, it was a bit too few as I was tired and occasionally light-headed. But after 2 weeks the hunger stopped, as did the other symptoms. When I weighed myself after a month and saw I had already dropped about 6-8 lb that was enough motivation for me to carry on.
The biggest issue I had was having to replace my clothes as nothing fitted me any more! I now wear 32" waist trousers and 'medium' sized shirts and pullovers. I even buy "slim-fit" shirts and skinny jeans now, which before was out-of-the-question as I bought large clothes in order to conceal my size.
During my diet I never cut any specific food group out, I just ate a balanced mix of healthier options. More fruit and vegetables, less processed hydrocarbons. But still 'normal' food, just less of it and no snacks. I still had a glass of wine every so often and made sure I was never suffering emotionally because of a lack of food or treats. If I blew the calorie budget one day I would cut back over the next couple of days to balance it.
As somebody said above, CICO. Now I hope I have improved my chances of seeing my kids grow up and let them see me grow old.