At the beginning of this year I was easily 100 lbs overweight. Decided it was all coming off this year. Started counting every calorie with myfitnesspal, later started looking at macros as well.
Weight started coming off but it really accelerated when I got serious about exercising. Swimming a mile 3x per week. Weight training 3x per week, and I've been on the treadmill a lot in the evenings, probably another 15 miles per week fast walking. Down 60 lbs as of now and consistently losing around 3-4 pounds per week.
It's hard to keep calories at less than 1800 per day with all the exercise, but it's just a hard psychological limit I've set for myself and the myfitnesspal app (and a kitchen scale) make it doable.
It seems to me that the exercise has made me lose about 1-2 pounds per week more than just diet, but who knows.
Having read a lot on this subject, it would appear that while cardio is great for overall health, it doesn't do much for weight loss. It's basically burning a few cals - but it doesn't really affect "homeostasis". What does affect that is weight training.
Excellent progress, Mike. My dad (an MD) always simplified weight loss as calories in minus calories out. Exercise accelerates the calorie burn (which you know) and moderating the intake is key.
A couple years ago, I started using Fitbit and increased my exercise significantly. I lost 5 pounds a month for 6 straight months.
Nice work! You likely find even more success by not counting calories / being hungry, but eliminating grains and sugars entirely but eating your fill of other stuff (proteins / fats). Basically anything that is going spike your glycogen is to be avoided.
Weight started coming off but it really accelerated when I got serious about exercising. Swimming a mile 3x per week. Weight training 3x per week, and I've been on the treadmill a lot in the evenings, probably another 15 miles per week fast walking. Down 60 lbs as of now and consistently losing around 3-4 pounds per week.
It's hard to keep calories at less than 1800 per day with all the exercise, but it's just a hard psychological limit I've set for myself and the myfitnesspal app (and a kitchen scale) make it doable.
It seems to me that the exercise has made me lose about 1-2 pounds per week more than just diet, but who knows.
I miss pizza.