losing weight

[LWZ]

did IF 16/8 for over a year and had absolutely no improvement to BMI or cholesterol

basically ate my breakfast foods in between lunch and dinner, didn't eat any less than before the whole point is to make yourself eat less, else it won't work

 

[kurt_629]

did IF 16/8 for over a year and had absolutely no improvement to BMI or cholesterol

basically ate my breakfast foods in between lunch and dinner, didn't eat any less than before the whole point is to make yourself eat less, else it won't work

lose weight is really pain..

if i were to share with my friends, i used to be so underweight..
to the extent, i had free milk everyday in primary school..

and had to take weight gainer..

now.. i become a fatboy..

 

[Checkyrmed]

thought of creating a thread to consolidate about losing weight.

apart from exercise, strict diet, reduce of soda/sugar, what else really works?
- example: i exercise 3-4 times per week. badminton, yoga, walking, kickboxing
- no carbo intake at all
- diet only vegetable, chicken breast, milk, eggs,
- tried Inter Fast

what else really works for you, fat freezing or medication?

Get tested for prediabetes.

Include healthy fats in your diet, too little fat can lead to weight gain.

 

[ctan84]

Get tested for prediabetes.

Include healthy fats in your diet, too little fat can lead to weight gain.

Im pretty sure its his wkend binging and monthly buffet + whatever secret snacking / food he's taking that he's not honest here to talk about that's causing the weight gain.

 

[dragonsei]

I'd tried a few times and this is my experience (for losing 5-8kg):
1. Basic science says input must be less than output - this is basic requirement. 10-15% daily deficit in calories intake to start with.
2. Cut sugar and simple carbohydrates. Go for high fiber food. Get used to it.
3. Drink plain water when feeling hungry but not meal time.
4. Moderate exercise is sufficient. Long walk is good.
5. Need to be discipline & patient. Losing is very slow, gaining is very fast.

Every time, after Christmas, CNY or holidays, I have to start doing again.

 

[reddevil0728]

I'd tried a few times and this is my experience (for losing 5-8kg):
1. Basic science says input must be less than output - this is basic requirement. 10-15% daily deficit in calories intake to start with.
2. Cut sugar and simple carbohydrates. Go for high fiber food. Get used to it.
3. Drink plain water when feeling hungry but not meal time.
4. Moderate exercise is sufficient. Long walk is good.
5. Need to be discipline & patient. Losing is very slow, gaining is very fast.

Every time, after Christmas, CNY or holidays, I have to start doing again.

most important is discipline

 

[Checkyrmed]

lose weight is really pain..

if i were to share with my friends, i used to be so underweight..
to the extent, i had free milk everyday in primary school..

and had to take weight gainer..

now.. i become a fatboy..

Weight management becomes considerably easier when insulin levels and oxidized cholesterol are well-regulated. Have you monitored these factors? If not, their progressive imbalance can make weight loss increasingly difficult over time.

 

[kukulau]

Weight management becomes considerably easier when insulin levels and oxidized cholesterol are well-regulated. Have you monitored these factors? If not, their progressive imbalance can make weight loss increasingly difficult over time.

What has oxidised cholesterol got to do with weight loss?

Having hyperinsulinemia will affect bmr, which is still part of CICO equation.


Caloric counting is not CICO.


Caloric counting, intermittent fasting, portion control, eating clean/whole foods etc are different strategies to reduce caloric intake.


Time to stop all the misrepresentation.

 

[Checkyrmed]

What has oxidised cholesterol got to do with weight loss?

Having hyperinsulinemia will affect bmr, which is still part of CICO equation

Individuals with a high BMI often experience increased oxidative stress and chronic inflammation, both of which accelerate the oxidation of LDL cholesterol. Excess adipose tissue, particularly visceral fat, promotes a pro-inflammatory state that not only increases oxidized cholesterol levels but also exacerbates metabolic dysfunction and cardiovascular risk. This interplay between obesity, oxidative stress, and lipid oxidation highlights the critical need to address both weight management and inflammation in reducing long-term disease risk.

Having hyperinsulinemia will affect bmr, which is still part of CICO equation

This statement misrepresents the role of hyperinsulinemia in metabolism by reducing it to the flawed CICO model. Insulin is not just about calorie balance as it drives fat storage, inhibits fat burning, and disrupts metabolic function. Weight regulation is hormonal, not just mathematical, and ignoring this misleads patients struggling with metabolic disorders.

 

[kukulau]

Individuals with a high BMI often experience increased oxidative stress and chronic inflammation, both of which accelerate the oxidation of LDL cholesterol. Excess adipose tissue, particularly visceral fat, promotes a pro-inflammatory state that not only increases oxidized cholesterol levels but also exacerbates metabolic dysfunction and cardiovascular risk. This interplay between obesity, oxidative stress, and lipid oxidation highlights the critical need to address both weight management and inflammation in reducing long-term disease risk.



This statement misrepresents the role of hyperinsulinemia in metabolism by reducing it to the flawed CICO model. Insulin is not just about calorie balance as it drives fat storage, inhibits fat burning, and disrupts metabolic function. Weight regulation is hormonal, not just mathematical, and ignoring this misleads patients struggling with metabolic disorders.

Firstly, how does oxidised cholesterol cause weight gain directly? Show me any study that supports it. Having a proinflammatory state in the body causing oxidised cholesterol and weight gain does not mean oxidised cholesterol causes weight gain.

Secondly, one can gain weight without high insulin and one can lose weight without low insulin. Other than saying CICO is flawed, how is it flawed? The equation do account for hormonal influences, diseases and other factors.

It makes me wonder if you understand the CICO equation in the first place.

 

[Checkyrmed]

Your argument overlooks key metabolic mechanisms. Firstly, oxidized cholesterol contributes to systemic inflammation and metabolic dysfunction, which can impair insulin signaling, promote fat accumulation, and influence appetite regulation. While correlation does not imply causation, the inflammatory cascade triggered by oxidized cholesterol plays a role in obesity-related metabolic disorders. There is emerging evidence linking lipid oxidation to adipogenesis and insulin resistance, which are crucial drivers of weight gain.

[Oxidized LDL]
│
▼
[Activation of Inflammatory Receptors
(e.g., LOX-1)]
│
▼
[Systemic Inflammation]
│
▼
[Adipocyte Differentiation &
Altered Adipokine Secretion]
│
▼
[Metabolic Dysfunction]
│
▼
[Weight Gain]

Secondly, CICO is flawed because it assumes all calories are metabolically equal, ignoring the hormonal impact of different macronutrients. Insulin plays a dominant role in fat storage and breakdown, meaning that weight regulation is not just about calorie balance but also about how different foods influence metabolic pathways. While someone may lose weight with high insulin or gain weight with low insulin under extreme conditions, the broader reality is that insulin resistance drives fat accumulation, and correcting it is key to sustainable fat loss. Simply counting calories without addressing the underlying hormonal dysregulation is why CICO fails for so many people.

When you consume 400 calories from lean protein, the body expends more energy during digestion—known as the thermic effect of food—compared to 400 calories from refined carbohydrates or fats, which have a much lower thermic effect. This means that fewer net calories are available for storage or immediate use when you eat protein, and protein also promotes satiety and a more favorable hormonal response, such as lower insulin spikes. In contrast, refined carbohydrates tend to cause rapid blood sugar spikes and subsequent insulin surges, promoting fat storage, while fats are digested with minimal energy expenditure. These differences influence overall metabolic rate and energy expenditure, so even though the calorie count is the same, the source of those calories can affect both the calories out and how the body processes and stores energy.

 

[LWZ]

suggest you state your sources.

 

[Checkyrmed]

suggest you state your sources.

This is basic biochemistry, textbooks.

 

[Checkyrmed]

When a person consumes 400 calories of refined carbohydrates, insulin levels spike, leading to fat storage rather than immediate energy use. If they later engage in exercise, the body does not simply burn the exact 400 calories of stored fat. Instead, several metabolic factors influence whether glucose or fat is utilized for energy. High insulin levels inhibit fat breakdown ie. lipolysis and prioritize glucose burning. Even during exercise, the body first depletes blood sugar and muscle glycogen before turning to fat stores. If insulin remains elevated, fat oxidation is suppressed, making it difficult to burn stored fat, regardless of calorie expenditure.

Exercise itself does not directly target previously stored fat but rather burns what is readily available. The body naturally prefers to burn glucose first, especially after a high-carb meal. Only after glycogen stores are depleted does fat burning become a primary energy source. However, if insulin is still high, fat oxidation remains suppressed, meaning stored fat stays largely untouched. Additionally, calorie burn is not a simple, linear process, burning 400 calories during a workout does not mean those calories come from stored fat, as the body may use glycogen from the liver or even break down muscle tissue instead.

To effectively burn stored fat, insulin levels must be properly managed through dietary strategies like reducing refined carbohydrates and metabolic conditioning. Simply focusing on exercise without addressing insulin regulation limits the body's ability to access fat stores for energy. For those who are insulin-sensitive and metabolically flexible, switching between carb and fat burning is more efficient. However, individuals with insulin resistance or chronically high insulin levels will struggle to burn fat, regardless of how many calories they burn through exercise.

TLDR: To truly burn stored fat, one must control insulin levels through diet and metabolic conditioning, not just calorie-burning exercise.

 

[kukulau]

Your argument overlooks key metabolic mechanisms. Firstly, oxidized cholesterol contributes to systemic inflammation and metabolic dysfunction, which can impair insulin signaling, promote fat accumulation, and influence appetite regulation. While correlation does not imply causation, the inflammatory cascade triggered by oxidized cholesterol plays a role in obesity-related metabolic disorders. There is emerging evidence linking lipid oxidation to adipogenesis and insulin resistance, which are crucial drivers of weight gain.

[Oxidized LDL]
│
▼
[Activation of Inflammatory Receptors
(e.g., LOX-1)]
│
▼
[Systemic Inflammation]
│
▼
[Adipocyte Differentiation &
Altered Adipokine Secretion]
│
▼
[Metabolic Dysfunction]
│
▼
[Weight Gain]

Secondly, CICO is flawed because it assumes all calories are metabolically equal, ignoring the hormonal impact of different macronutrients. Insulin plays a dominant role in fat storage and breakdown, meaning that weight regulation is not just about calorie balance but also about how different foods influence metabolic pathways. While someone may lose weight with high insulin or gain weight with low insulin under extreme conditions, the broader reality is that insulin resistance drives fat accumulation, and correcting it is key to sustainable fat loss. Simply counting calories without addressing the underlying hormonal dysregulation is why CICO fails for so many people.

When you consume 400 calories from lean protein, the body expends more energy during digestion—known as the thermic effect of food—compared to 400 calories from refined carbohydrates or fats, which have a much lower thermic effect. This means that fewer net calories are available for storage or immediate use when you eat protein, and protein also promotes satiety and a more favorable hormonal response, such as lower insulin spikes. In contrast, refined carbohydrates tend to cause rapid blood sugar spikes and subsequent insulin surges, promoting fat storage, while fats are digested with minimal energy expenditure. These differences influence overall metabolic rate and energy expenditure, so even though the calorie count is the same, the source of those calories can affect both the calories out and how the body processes and stores energy.

You are already flawed by saying CICO ignores hormonal impact.

CICO DOES TAKE IN ACCOUNT OF EFFECTS FROM HORMONES, DISEASE, DRUGS, INFECTIONS, AS ALL THESE AFFECT ENERGY EXPENDITURE WHICH IS PART OF CICO EQUATION.

THERMIC FACTOR WHICH IS PART OF CICO ACCOUNTS FOR THE ENERGY REQUIRED FOR METABOLISING THE NUTRIENTS.

Likewise you are unable to state EVEN a single study that shows oxidised LDL causing weight gain.

STOP SPREADING FUD.

 

[Checkyrmed]

You are already flawed by saying CICO ignores hormonal impact.

CICO DOES TAKE IN ACCOUNT OF EFFECTS FROM HORMONES, DISEASE, DRUGS, INFECTIONS, AS ALL THESE AFFECT ENERGY EXPENDITURE WHICH IS PART OF CICO EQUATION.

THERMIC FACTOR WHICH IS PART OF CICO ACCOUNTS FOR THE ENERGY REQUIRED FOR METABOLISING THE NUTRIENTS.

Likewise you are unable to state EVEN a single study that shows oxidised LDL causing weight gain.

STOP SPREADING FUD.

No, the CICO model doesn't capture nutrient utilization. It overlooks the fact that not all calories from protein and fat are available for immediate energy expenditure, as some are used to build body components. Additionally, it doesn’t account for the varying efficiencies of different macronutrients, such as protein, which requires more energy to process due to its thermic effect, or fat, which may be used for making cell membrane rather than being burned for fuel. In essence, the CICO model doesn’t fully reflect the energy dynamics of nutrient conversion and the way the body uses macronutrients for both energy and structure. It completely neglects to consider the reduction in usable energy from protein and fat as they are converted into functional body components.

 

[reddevil0728]

This is basic biochemistry, textbooks.

How you know your interpretation of what you read is correct?

 

[cyke69sg]

So much discussion on hormones, biochemistry, metabolism, inflammation, oxidation.

a lot of theory which is all good.

But seriously when you talk to clients and patients they don't really care. In fact they don't really want to know all this. They just want to know what they should do to lose weight without feeling hungry with the minimal amount of effort and suffering.

So what is it? If you talk so much about all this science stuff will not make them lose more weight.

Which is why at the fundamental base of things, is the CICO idea which is easy to understand and yes will work. BUT!!!!! Is hard to do because they will feel hungry. VERY HUNGRY depending on how negative the caloric balance is (can be offset using choice of food but still hungry nonetheless). Also there is a high risk of weight regain when trying to transition back to a normal eating habit.

While you all talk about the science of it, what about the mental health aspect as well? Why do people binge eat? Due to hormones and biochemistry only? Depressed people eat more or eat less? What about eating disorders? Hormones and biochemistry?

Personality. Lifestyle. Life demands (physical work vs sedentary).

There is no one size fits all. And because there are so many factors to consider is why there will never be a magic one size fits all formula.

 

[Checkyrmed]

While it’s easy to dismiss the complexities of hormones, biochemistry, and metabolism when talking to clients or patients, doing so reflects an "all or nothing" mindset, treating people as if they are beyond repair. By oversimplifying the science of weight loss, we risk treating patients like something that can’t be fixed, rather than offering thoughtful, effective solutions. Yes, people want simple answers, but ignoring the underlying science prevents us from addressing the real challenges of weight management in a meaningful way.

Furthermore, many doctors are guilty of treating all macronutrients as a single category, often advising high-carb diets even for patients who are prediabetic, without considering the impact on their blood sugar or metabolic health. This one-size-fits-all approach disregards individual needs and fails to account for the significant role that different macronutrients play in the body.

Dismissing mental health and lifestyle factors, such as stress, emotional eating, and individual circumstances, perpetuates the idea that patients are beyond help, reducing them to just their symptoms instead of seeing them as whole individuals.

 

[reddevil0728]

While it’s easy to dismiss the complexities of hormones, biochemistry, and metabolism when talking to clients or patients, doing so reflects an "all or nothing" mindset, treating people as if they are beyond repair. By oversimplifying the science of weight loss, we risk treating patients like something that can’t be fixed, rather than offering thoughtful, effective solutions. Yes, people want simple answers, but ignoring the underlying science prevents us from addressing the real challenges of weight management in a meaningful way.

Furthermore, many doctors are guilty of treating all macronutrients as a single category, often advising high-carb diets even for patients who are prediabetic, without considering the impact on their blood sugar or metabolic health. This one-size-fits-all approach disregards individual needs and fails to account for the significant role that different macronutrients play in the body.

Dismissing mental health and lifestyle factors, such as stress, emotional eating, and individual circumstances, perpetuates the idea that patients are beyond help, reducing them to just their symptoms instead of seeing them as whole individuals.

You have some agenda here?