Weightloss / fat loss. There are “diets” and “techniques.” I tried IF (intermittent fasting) without calorie counting, and have tried “lower carbs” without calorie counting. Neither resulted in any weight loss. So I’ve committed now to CICO (calories in / calories out) and it’s definitely working.
If you really want to do CICO and have it work, you need GOOD DATA on both ends. Calories in: faithfully log your food intake. All of it. No cheating or it’s useless. Calories out - wear a decent device that monitors movement and heartrate to give you calories burned throughout the day.
For calories out I’m wearing a FitBit Charge 4 on my right wrist, as I like to wear a nice mechanical watch on my left. This is def one of the better devices available. An Apple Watch is very good too but I’m not going to wear “two watches.”
For calories in I use myfitnesspal.com and their app for food logging, and those data automatically get pushed into FitBit. I pay for premium, and you can use their extensive (some good some not) library of data or add in your own foods. Best is its barcode scan feature. Most of us eat the same foods often throughout the week, so once you get started it gets easier. JUST DON’T CHEAT YOURSELF! Consider getting a kitchen scale; we cannot ‘eyeball’ portion sizes without training.
I set my daily calorie “limit” at 1900 irrespective of exercise. I watch throughout the day. If I was super hungry and ate a lot for breakfast and lunch, I might even skip dinner. I try super hard not to exceed 1900.
If I’m lazy and do not exercise at all and sit around the house, FitBit says I burn about 2-2100 kcal/day. So doing the math, I MUST exercise. I can burn 3-400 with a moderate walk and 4-500 with a Peloton ride. My personal trainer sessions are also 3-400 kcal. If I do at least one of those a day I can hit my 3500 kcal/week deficit goal and lose a pound a week.
Data in - data out