Calorie counting and weight loss?

[AliceLutherNeeMorgan]

This might sound like a dim question, but - does taking in fewer calories that you are burning off (from BMR and step counter/heart monitor) always result in weight loss? know the science, and I know there may be bloating, water retention etc at any one time BUT over time does it always equal a loss?

I am menopausal and work in a fairly sedentary job but I do a lot of walking and other activities such as gardening. I am just finding that I am so hungry when trying to create a calorie deficit, I can only manage about 250 calories per day. So any weight loss is going to be very slow (say 0.5 lbs per week)

I am just looking for reassurance that it will happen if I persist and there’s nothing I haven’t thought of that will scupper things! Any thoughts please?

I reckon unless you're seriously underestimating your calorie intake, or you've miscalculated your own BMR, you definitely should lose weight if you maintain a consistent calorie deficit.

However, even the most sedentary of people (which you're probably not) needs an additional intake of +250/300 cals +BMR, just to maintain stasis, which might be why you're so hungry. Cutting 250 cals from your BMR is probably cutting it too low: BMR is only accurate IF you're in a coma. BMR plus an extra 300 cals sounds about right for a 'sedentary' person, a more active person probably needs an additional 5-700 cals plus their BMR just to maintain their normal weight.

maybe experiment with eating more food? sometimes, the body adapts quickly to the lower calorie regimen, and then you have to keep cutting the cals and end up starving. Sometimes, the body needs a little binge here and there to 'fool' it into thinking there's spare calories to blitz. Maybe you need a good 'cheat' meal, once a week? It doesn't have to be 'ugly' food: cake, biscuits, pizza, but, just a good feed, once a week, sometimes helps.

Could you try upping protein? Worked for me in terms of helping with hunger. Have managed to do 1400 cals a day for the last 6 months and not feel hungry at all but I really do eat a lot of meat/fish now compared to before

Yes it definitely does - although it is true that not all calories are equal (e.g. a certain amount of nuts and a spoon of nut butter will have the same calories - but you won’t absorb as much of the fat from a whole nut as some will just pass through you. Same with whole fruit vs a smoothie - some of the digestion has been done for you already so you’ll absorb more sugar from a smoothie.) So what you eat does have importance. At the end of the day though, people in countries with food shortages don’t seem to benefit from water retention, bloating or a slow metabolism - if you eat less than the energy your body needs you will loose weight.

Thank you very much for your responses - it’s definitely reassuring!

Yes I learned from this board about trying to eat more protein and have been concentrating on breakfast in particular. I have a list of options for each meal but I do need to think of a few more things as clearly I’m in it for the long haul now...

I’ve been very careful with weighing/measuring/calculating so I’m sure I’m getting the numbers correct. I can see though it’s just gong to be like this from now on and I’ll never again be able to eat like I used to if I want to be a healthy weight

Life change forthcoming!

It should work. I always found it hard and miserable though. Have you tried intermittent fasting? Horses for courses but I find eating one meal of around 1000 calories a whole lot easier and more satisfying than splitting the calories over 3 meals. With intermittent fasting I'm hungry sometimes, when calorie counting I'm hungry all the time.

There are many other ways to lose weight that have nothing to do with Calorie COUNTING, I say that because i Iost 3 stone just doing Food Combining (which is eating high protein foods with no carbs) j with a salad or veg. And eating fruit on an empty stomach.

(but not instead So I probably did cut down on calories but never bother counting them. I never feel hungry because I eat when when I'm hungry, BUT I eat slowly and mindfully and stop when I'm full.

I also cut right back on caffienated drinks, and alcohol. I have plenty of filtered water and herbal teas, the odd coffee. But not in place of a meal.