You can not be healthy eating only McDonald's!

Sure you can.
That guy only eating at McDonald's did it just by counting each calorie.

However a "healthy" weight is obviously just one factor of overall health.

Calorie counting is not a sustainable way of doing it because not all calories are equal plus us humans do not work this way.

I suggest people look at how calories per food are calculated you will see this method they use is flawed the same with using simple calculation which can not factor in even something like metabolism. (this is why people that use this method may have results at first but then they tend to yoyo and it damages them so they end up putting even more back on unable to lose it)

I agree with the bottom line

However a "healthy" weight is obviously just one factor of overall health.

No one needs to be tracking macros or calories if you are eating correct diet for us humans you will know when you have eaten enough.

The whole calories thing as well is misleading we don't work by just number counting otherwise everyone could just not eat for few days and drop lots of weight it doesn't work like that what matters is if you are getting nutrients we require.

The other thing is a carb = a carb doesn't matter the source people have been brainwashed to think their is all these different types and it's fine to eat one over the other no it's not it all ends up becoming the same thing.

The real question should be how do a get healthy not how do I lose weight that is what is important once you become healthy the weight side of things tends to fall inline.

I am on a diet right now to lose some weight I gained during the covid-19 lockdown (around 3 kilos) and my doctor told me that, first, eating properly and healthy food is a must; and then, practise some exercise will help for sure. I don't know if it's a 75% vs. 25%, but for sure diet is the major component for losing weight.

@coolcoolone:

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you're also stripping away muscle and bone density. … “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise

Nick here leading personal trainer in London, UK.

To loose weight just focus on basics.

1. Be fully hydrated 24/7 or your metabolism and other functions are never optimal
2. Track what you eat using myfitnesspal or at least use some sort of a measure i.e a cup (weight the cup with say blueberries and its 100g), then you know by eye its 100g approx
3. Be in a 20% calorie deficit (below your metabolic rate + whatever energy you burn, i.e walking step count, gym etc.) days off, stick to higher fat intake & startly higher protein which you want 1-2.5g per lb of bodyweight (slightly difference if your very high bodyfat). Days off stick to a 30% calorie deficit.
4. Working out macros… download this spreadsheet off google - type into google "natural bodybuilding spreadsheet" it's the top link, will auto download - pretty straight forward (disgard all the food related stuff, just get the numbers and set deficits etc).
5. Eat less sugar - majority of overweight people have fucked up insulin sensitivity levels which hinders fat-loss potential (even in a deficit - below what your body needs - which yields fat-burning).
6. Fast for 12 hours minumum between your LAST & first meal - this is where serious gut repair happens & can improve your health 10 fold. Mainly people in the world don't loose fat easy due to imbalance gut hormones if your not aware for example 70-90% of sorathinin (happy hormone) is producted via gut signals. Poor gut = depression, aniexty and so...

Plenty other things could say but stick to basics, exercise 4-5x week high intensity (low rest periods, 60min MAX), plenty of water and get an understanding of your diet & monitor your body-weight, measurements and pictures (3 pillar system).

Note if your not really clued up, cutting your carbs down massively, the weight you loose fast isn't fat, its water retention; soon as you eat carbs again it'll put weight back on and put you often into a spiral of negative mindset as think you've put on loads of fat - its water, stop tripping ;)!

Regards
Nickduffyfitness/Frazer.

I've mostly eliminated High GI (simple strain carbs/sugars) and switched to Low GI (complex carbs/sugars).

I'm personally a fan of diet and exercise. But I strongly encourage constant work, lifestyle changes, and working on practical results. So many of the models of what we should look like are unrealistic for most people.

Lifestyle changes are the key here, you don't have to feel you are on diet or exercising, make them as part of your every day, turn them into habits.

The male models are indeed unrealistic and some are really unhealthy.  We really need to understand they are either A) Using steroids or B) They actually had prep workouts and diets in order to get shredded for comercials and photos (they do not look like that all year around)

Either way, when I was younger I tried a keto diet and dropped 35 pounds in five weeks. The accelerated rate of weight loss lessened after that initial bump.

I'm personally a fan of diet and exercise. But I strongly encourage constant work, lifestyle changes, and working on practical results. So many of the models of what we should look like are unrealistic for most people.

Keto mostly involves cutting out all sugars!!! starches, carbohydrates and processed foods.

Oh, ovoid anything with corn syrup, that sh!t is poisonous to the system! Read the product labels!