#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!

[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.

[itsmeroepey]

Diner

Rice with bimi and marinated prawns

[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.

[dea-certe]

You know, every time I prove that Calories In, Calories Out weight loss is bullshit, I'm always amazed at how people in my life are shocked. I'm also surprised by how many people call bullshit on it and tell me I'm lying.

So, my job had this yearly thing they do where they give out points (which can then be used for things like e gift cards or various things like jewelry, furniture, kitchen ware, electronics, basically anything you can think of) if you sign up in this app which you input your food, water, exercise, and weight. Keeping those metrics within a certain threshold (like enough water, enough daily steps) gets you more points. I (like most people) like the rewards because they can be used for real world dollars (you can get prepaid Mastercards with like 10, 20, 50 loaded on it). So I usually always participate.

And since I started on anti depressants, my weight has slowly increased until plateaued at 160-165. In the last 6 months, I haven't gone below 160 once. Until today. And the only change I made was to add an extra 400-600 calories a day. Basically, I started eating snacks in between meals. We get 2 15 min breaks during the day in addition to our lunch breaks and I used to use those to sit back and scroll online, but in the last week, I've started eating snacks while I do that. Granted, they are "healthy" snacks, but I've always loved veggies and so adding some peas and carrots and tomatoes and salads to my daily eating isn't really a huge sacrifice. I actually love those.

And it's only been a week, but I just weighed myself to add to my weekly updates and found that I only weighed 150. Now, I am on the low weight side of my monthly cycle, but I usually only go down to 160-162. So I've obviously lost weight by adding more calories.

Now, here's where things get shitty. The app we use shares our updates with everyone else. And I have gotten a few nasty comments about how I must be lying about what I eat because there is no way I increased calories and lost weight. And like, science does not agree but these people are so entrenched in their world view of CICO that they can't possibly accept anything else. And like, a look at their pages shows their BMI scores are similar to mine (I'm only 5 feet tall, so my BMI score says I'm horribly overweight, but I've never cared about that because BMI is so obviously bullshit, but of course the app we use uses it as part of the measure of our health) and they're eating like 800-1200 calories a day mostly. And I'm eating 2000-2500. And apparently doing that while losing weight is just such an affront to these people, that they have to assume I'm lying.

And of course I just ignored them and moved on because one should never feed the trolls, but it just struck me as like so on brand with our ulture around health and weight that these people felt no qualms about calling me a lying bitch because what my updates show threatens their entire sense of self. I've seen it before when I've mentioned that in order to lose weight (as so many of my coworkers talk about because our job is mostly sedentary and a majority of the people I work with are "overweight" women and until a year ago when I started anti depressants, I was barely able to break 110 on a scale so they assumed I must be the pinnacle of health despite the fact that pictures of me from then scare me because I looked like I was majorly ill because I was so skinny) you have to eat more often to get your metabolism to wake the fuck up and stop assuming you're starving from lack of resources and so it needs to hang on to every inch of fat and energy it can get.

And that is just so much the opposite if every diet industry advice that people get mad when that advice works.

Anyway, sometimes I butt up against the diet industries brainwashed victims and I am struck by the weirdness of it all.

[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!

[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.

[chloes-life-style]

60 remarkable before and after weight loss transfomation

[sewergirls]

I weighed myself today and I supposedly gained 10 more lbs

[insightful-ink]

How Can I Drop 20 Pounds Fast? — Guide to Quick and Sustainable Weight Loss

Losing weight can be a daunting task, especially when you’re looking to shed 20 pounds quickly. The key to achieving this goal is to adopt a well-rounded approach that combines healthy lifestyle changes, regular exercise, and a balanced diet.

In this article, we’ll explore the most effective strategies for dropping 20 pounds fast while maintaining long-term success.

Lose Weight at a Safe Pace

The first step in losing 20 pounds is to set a realistic goal. Aim to drop 1–2 pounds per week by reducing your daily caloric intake by 500–1,000 calories.

This may seem slow, but it’s a sustainable pace that minimizes the risk of weight regain.

Set Weight Loss Calorie Goals

To achieve your weight loss goals, you need to eat fewer calories than you burn. A good starting point is to consume 1,200–1,500 calories daily. This can be achieved by reducing your overall caloric intake or by increasing your physical activity levels.

For example, if you’re used to eating 2,500 calories a day, dropping to 1,500 calories daily is a good weight loss goal.

Space Out Meals Properly

Eating smaller, more frequent meals can help boost your metabolism and reduce hunger. Aim for five 240-calorie meals, three 300-calorie meals with two 150-calorie snacks, or six 200-calorie meals.

If you feel hungry, try adding fresh fruits and vegetables, healthy fats, or protein to your meals.

Drink More Water

Staying hydrated is essential for weight loss. Drink 2–4 cups of water when you wake up, 2 cups before meals and snacks, and aim for at least 12 cups daily for women (16 cups for men).

You can also add ice or flavor your water with lemon or fruit to make it more enjoyable.

Eat Non-Starchy Vegetables First

Non-starchy vegetables are low in calories and high in fiber and water content. Fill half your plate with these vegetables and eat them first to help you feel full and satisfied.

Examples include lettuce, celery, mushrooms, cucumbers, bell peppers, zucchini, tomatoes, cauliflower, asparagus, green beans, broccoli, onions, and more.

Eat Proteins and Carbs After the Veggies

After filling your plate with non-starchy vegetables, add protein-rich foods and fiber-rich carbohydrates.

Examples include lean meats, fish, eggs, tofu, Greek yogurt, nuts, seeds, and whole grains like sweet potatoes, brown rice, quinoa, and whole wheat bread.

Don’t Forget About Healthy Fats

Healthy fats like olive oil, avocados, nuts, and seeds are essential for weight loss. They help keep you full and provide essential nutrients.

Aim for a balanced diet that includes a variety of healthy fats.

Weigh Yourself Daily to Track Progress

Regularly weighing yourself helps you stay on track and make adjustments as needed. Aim to weigh yourself at the same time each day, such as when you wake up or before bed.

This will help you monitor your progress and make changes to your diet and exercise routine accordingly.

Get More Sleep

Sleep deprivation can negatively impact your weight loss efforts. Aim for 7–9 hours of high-quality sleep each night to help regulate your appetite and metabolism.

If you’re having trouble sleeping, try reducing stress, exercising regularly, and creating a sleep-conducive environment.

Reduce Time Spent Sitting Down

Sedentary behavior is a chronic disease risk factor. Aim to reduce your sitting time by using a standing desk, taking short walking breaks, and engaging in active outdoor hobbies like hiking, biking, or rollerblading.

Exercise for Weight Loss

Resistance training is an effective way to lose weight and build muscle. Focus on exercises like barbell back squats, walking lunges, reverse grip pull-ups, deadlifts, bench presses, and bent-over rows. Aim for 12–15 repetitions per set and rest for 60 seconds between sets.

Repeat for three sets and aim to complete this routine at least twice a week.

Additional Tips for Quick Weight Loss

Cut Down on Artificial Sweeteners: Avoid products with artificial sweeteners, which can increase sugar cravings and lead to overeating.

Ask Yourself Why You’re Eating: Stop and think before eating. Identify non-food alternatives to manage stress, anxiety, or emotional eating.

Practice Daily Meditation: Meditation can help reduce stress and anxiety, leading to healthier eating habits and weight loss.

Fill Up on Fiber: Increase your fiber intake through fruits, vegetables, whole grains, beans, and lentils to feel fuller for longer.

Use Smaller Bowls and Plates: Use smaller bowls and plates to naturally reduce your portion size and avoid overeating.

Reduce or Stop Alcohol: Avoid or reduce your alcohol consumption to minimize empty calories and support weight loss.

Conclusion

Dropping 20 pounds fast requires a combination of healthy lifestyle changes, regular exercise, and a balanced diet. By following these tips and strategies, you can achieve your weight loss goals while maintaining long-term success.

Remember to set realistic goals, eat a balanced diet, and stay hydrated to support your weight loss journey.

Read Full Article here…

[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…

[nerdy-teddy-diet]

6/22/2023