#Weight Loss with CICO Diet

[ninarossfunctionalmedicine]

The Ultimate Guide to Successful Weight Loss with CICO Diet

Weight loss– the eternal quest for a slimmer silhouette is a never-ending one. Fads and potions abound, promising quick fixes. But what if there were a simpler, more knightly approach? Enter the CICO diet, the brave champion against excess weight!

CICO Diet: Champion of Calorie Control

CICO, or "Calories In, Calories Out," is a fundamental principle, not a specific diet. Imagine your body as a mighty castle. Food is your incoming supply – the delicious feasts you consume. Calories are the units used to measure this supply. Your body also burns calories throughout the day – your basal metabolic rate (BMR), the energy used for basic functions, and additional calories burned through activity. This outgoing flow is akin to the castle's defenders, constantly repelling invaders (calories).

The Quest for Calorie Control

Here's where the CICO diet shines. To conquer unwanted weight, you need to create a calorie deficit. This means ensuring your "Calories In" are less than your "Calories Out." It's like having fewer attackers than defenders – your castle becomes leaner and stronger!

CICO Diet: Your Tools for Success

● Track Your Calories:

Knowledge is power! Use apps or journals to record your food intake and estimate calorie expenditure. This awareness is your trusty sword and shield.

● Embrace Delicious Variety:

CICO doesn't restrict food groups. You can savor pizza and still lose weight, as long as it fits your calorie budget. Think of it as a diverse army, with healthy options as your loyal knights.

● Move Your Body:

Exercise burns calories, further boosting your "Calories Out." It's like calling in reinforcements – cardio becomes your cavalry, strength training your archers.

Benefits of the CICO Diet

The CICO diet approach to weight management offers several advantages for those looking to lose weight:

Flexibility:

CICO doesn't restrict specific foods or food groups. As long as you maintain a calorie deficit (burning more calories than you consume), you can enjoy the foods you love in moderation. This can make CICO an easier diet to stick with compared to restrictive plans.

Weight Loss Potential:

The core principle of CICO aligns with the basic science of weight loss: creating a calorie deficit. By tracking your calorie intake and ensuring it's lower than what your body burns, you will lose weight.

Awareness and Education:

The CICO diet can be an eye-opening experience. Tracking calories helps you understand the varying calorie content of different foods. This newfound awareness empowers you to make informed choices about your diet.

Cost-Effective:

Following the CICO diet doesn't require purchasing expensive diet products or meals. You can implement it using free calorie-tracking apps or websites.

Sustainable Weight Management:

CICO isn't a quick fix, but it can promote sustainable weight loss. By learning healthy portion control and mindful eating habits, you can develop long-term strategies for maintaining a healthy weight.

Freedom of Choice:

You control what you eat, not a rigid meal plan. It's like having a customizable suit of armor, tailored to your preferences.

Nutrition perfectionism can be counterproductive. It might lead to constant worry about food or weight, guilt trips over what you eat, or a cycle of restrictive diets. These signs could indicate an unhealthy relationship with food or an eating disorder. Remember, disordered eating and eating disorders don't discriminate.

Weight loss in some cases, is not just about overeating, it happens due to suppressed trauma inside. There is more to your weight loss journey. Only a holistic doctor can help you achieve the desired results.

Start Your CICO Diet Journey with Nina Ross Functional Medicine

Conquering weight loss with the CICO diet method is a revolutionary change to your lifestyle, but sometimes some need a helping hand. That's where Nina Ross Functional Medicine comes in! We offer the support and guidance you need to navigate your CICO journey toward a healthier, slimmer you.

Why Choose Nina Ross Functional Medicine for Your CICO Success?

Expert Support:

Our team of licensed dietitians and certified health coaches are well-versed in CICO principles. They will help you create a personalized calorie plan that considers your lifestyle, preferences, and goals. We conduct in-depth consultations to understand your health history, goals, and challenges.

Beyond the Numbers:

We go beyond just counting calories. We take a functional medicine approach, addressing underlying factors that might hinder weight loss, such as hormonal imbalances, gut health issues, and nutrient deficiencies. We also emphasize nutritional counseling to ensure you are getting the vitamins and minerals your body needs.

Motivation & Accountability:

Sticking to the CICO diet can be challenging. Our coaches will be your cheerleaders, offering ongoing motivation and accountability. They will help you navigate roadblocks and celebrate your victories. Lifestyle coaching is introduced to help you integrate CICO principles seamlessly into your daily routine.

Sustainable Strategies:

We don't believe in quick fixes. We will equip you with the knowledge and tools to develop sustainable eating habits that support your CICO goals for the long term.

Ready to embark on your CICO journey with confidence? Schedule your consultation with Nina Ross Functional Medicine today!

[itsmeroepey]

Diner

Rice with bimi and marinated prawns

[rainyfestivalsweets]

6/4/24

Stuff I did yesterday

5k on treadmill with a Flo Rida playlist. This dude, so motivating!

Some dogs walks

Worked late & watched Mom's TV with her afterwards. Talked on the phone to my friend at work.

Slept shitty. But I am up and tackling the day.... am considering some different things to do today.... treadmill mileage challenge? Might be a good day for that. Rainy here so maybe I could have treadmill breaks. Idk we will see.

[makesmallernow]

7lbs away from being out of the “Obese” category for the first time I can remember.

This year I started at 287lbs (BMI 46.1, SuperMorbidlyObese or Class III)

Currently I’m sitting at 194.2lbs (BMI 31.2, Obese or Class I)

And I am just 7lbs away from being at a BMI of 29.9, Overweight category.

My goal starting this year was to hit 200lbs even by mid January (birthday) 2024. I hit 200 even in October, so my new goal is to be overweight by my birthday. 7lbs in just under 2mo. Which is a very conservative goal to have seeing as I’ve lost on average 9.5lbs/month the last 10 months, but it is slowing down now.

[healthier-new-me]

Hi! I'm Ewa, in early 30s, living in Poland. I have been overweight my whole life, and tried to loose that weight many many many times. But never had the right motivation. But this time, it's gonna happen!!

A LITTLE STATS:

SW: 148.5 kg / 327,4 lbs CW: 146.5 kg / 323 lbs #1 GW: 140 kg / 308,6 lbs #2 GW: 120 kg / 264.6 lbs #3 GW: 95kg / 209.4 lbs UGW: 70-80 kg / 154,3-176,4 lbs

HOW?

calorie counting (around 2300-2500), eating the same but with portion control, trying to eat healthier, but everythin very one step at a time

working on my water intake: minimum 2l per day

steps: minimum 7k, with the target being minimum 10k

steps tie in with the exercise plan: exercise 3-4x a week but starting with walking as an exercise, then adding some simple beginner exercises; also want to get into yoga

also, while not related to weightloss per se: just general selfcare

This tumblr will be used as a bit of an inspiration place, and also place where I can share my journey :D

[fitgothgirl]

Bike ride this evening! Been a while since I took my bike out. I have some sore legs from yesterday but not too bad as to avoid this. And summer lasts basically into October here lol but it happened to be a cool day today, so that helped the vibes of the holiday and I was soaking it all up on my cruise. I didn’t make it a super hard workout, kept it leisurely.

Also! At a park I stopped at that’s denser with trees, I heard an owl when it was just after sunset; it was coming from an area where I thought there was no way I’d be able to get eyes on it because of the trees and terrain and so I moved on. But when I stopped at a different spot in the park a few minutes later just to appreciate nature, it suddenly flew by in front of me! Kinda felt like a little “hello” reward from mother nature for stopping to appreciate her hehe 🥰🌳🦉

[kakunamatata]

[sockeye-run]

Food and activity log, 1/20/23

20/365

A very chill day. Per my doctor's orders, I cut my sertraline dose in half to prep for my new med. I think it made me feel a little crappy today, physically, plus the emotional hangover from yesterday. Didn't do any workouts or get 10k steps in today, but did well with intake.

[chloes-life-style]

60 remarkable before and after weight loss transfomation

[sewergirls]

I weighed myself today and I supposedly gained 10 more lbs

[ninarossfunctionalmedicine]

The Ultimate Guide to Successful Weight Loss with CICO Diet

Weight loss– the eternal quest for a slimmer silhouette is a never-ending one. Fads and potions abound, promising quick fixes. But what if there were a simpler, more knightly approach? Enter the CICO diet, the brave champion against excess weight!

[easynlean]

Navigating the Landscape: Slow Carb Diet vs. CICO Diet

Embarking on a journey toward a healthier lifestyle often involves choosing the right dietary approach. Two popular methods, the Slow Carb Diet and the Calories In, Calories Out (CICO) Diet, have gained attention. In this exploration, we’ll delve into the fundamental distinctions between these two approaches, shedding light on their principles, effectiveness, and potential impact on your health…

[rainyfestivalsweets]

Not to brag but.... I was going to add some dessert balls to my treat yesterday... after having a whole protein candy bar.

I laid out a serving (some popped into my mouth, those would have been serving plus +).

I walked the dogs.

And thought about it. I just had a 200 cal candy bar. Do I need an extra 200 cals?

And the answer was NO!!

Progress!!!

Obviously I haven't been in a calorie deficit. I have been plateaued for quite awhile.

Extra snacks is a big part of it, I think.

If this extra snacks was 150 cal for 9 balls, Each tiny little ball is 17 cals or so.

Are they really that good?? The definitely are not filling.

So I made the decision to save them for a different day. There is no need to have them directly after a candy bar. Oy.

[nerdy-teddy-diet]

6/22/2023

[transfaguette]

sorry i don't use reddit so im not sure if im misinterpreting but isn't weight loss genuinely simplifiable down to cico ? if u have a deficit you'll lose weight but lots of people underestimate calories in food studies show /gen

so CICO is a very base level understanding of weight loss. It is factual that fat is supposed to be burned when you expend more energy than you intake. But both in theory and in practice it is more complicated than that. The fact that it's hard to get an accurate judgement on how much you really burn vs how much you intake is part of it. It's complex for biological reasons and for mental health and behavioral reasons too.

My problems with CICO and the way reddit wields it is it's just diet culture at the end of the day, being treated as science. I think it can create or exacerbate disordered relationships to food and exercise. It's successes self-select the people who already have an easy time losing weight and so the people who struggle are made to feel like *they're* a failure. And again, the assumption being that, even if you feel like you are starving yourself because that's the only way you see the scale move, that's better than being fat. I think that part is the most egregious problem. It's deeply fatphobic, and reddit just really, really, really, hates fat people.

[brambleandbrush]

2023.10.25

I’m not sure if it’s a good thing or a bad thing, but I can safely say that work is not the only thing that’s affecting my mental health. I feel like I’m spiraling a bit today. I keep thinking of frustrations with my husband and my self-induced weight loss plateau.

I want weight loss to be instantaneous but it’s not. Second best, I want it to be quick, but even when I’ve tried starving myself, when my mental health was at its worst, it didn’t work. I lived on less than 500 kcals a day for nearly a month and saw my weight loss completely stall. The internet CICO prophets made the spiral worse. What the hell was wrong with me that couldn’t even loose weight while barely eating and working out an hour a day?

That was this past March/April. Between this, marital issues, and work being really hard, I ended up suicidal. I didn’t, thankfully. Not from lack of trying. I couldn’t get my husband to leave the house without me. His insistence on staying is the only reason I’m here. I couldn’t make it fit into the narrative I had created in my head that no one cared anymore. It was enough to snap me back to reality. Instead I saw a doctor, started meds for depression, and stopped dieting. Things have improved but still haven’t been great. Work is still hard. Marriage is an up hill climb. My weight hasn’t budged because I haven’t put in the work.

This is not the post I was planning when I started typing, but it seems to be the post I needed. Thanks for staying on the ride with me. All of this is to say that weight loss is complicated and hard. It’s not just eating less and exercising. There are complicated chemical reactions happening, hormones, and mental health to consider. I’m trying to find a way to get back to making progress without triggering another spiral. It’s hard to get data - measurement and weight without feeling things. Counting calories is dangerous for me.

So how do I do this? In the past I’ve noticed that I have had the most success when I’ve used images and storytelling to track progress rather than numbers. When I’ve focused on tracking the healthy things that I’ve been eating and my exercise by sharing pics on Tumblr (pretty sure I’ve deleted at least 5 accounts in here), I’ve been able to stick with it longer and I’ve seen more success. So, I took measurements today. Maybe I will do again in a month, maybe I won’t. In the meantime I’m going to focus on building a habit of sharing pics from my walks and hikes and the food I’m eating daily. Hopefully this will be enough to get me on track in a healthy way.