Quote from markuskristian
It's the beta Allnurses central so there's not a lot of threads yet meaning this one will surely be seen. As a personal trainer (NASM) and formerly a worker of two nutrition stores GNC and Better Fitness.. it has become a major pet peeve listening to people talk about dieting. There is only one true rule of weightloss or should I say law.
The Law of Thermodynamics - energy cannot be created or destoyed. So, no matter how much grapefruit, goji juice, no carb, liquid only crap you do.. it all comes down to how many calories you take in versus how much you burn off.
A good second corollary to this: exercise is good, exercise is great, many benefits, etc...but the primary factor in successful weight/bodyfat loss is some degree of caloric restriction. Many of the commonly described benefits of exercise for weight loss or greatly overstated, e.g. muscle burns more calories than fat (yes, but not to any really significant degree), increase in metabolism (again true, and again not nearly to the degree it is often assumed), amongst others.
Again, I am pro-exercise, and physical activity has some proven positive effects on both health and maintaining weight loss. The point I am making is that it is much easier and effective to create the bulk of your needed caloric deficit through caloric restriction than by exercise.
And to go personal: I have gotten good and chunky over my two years as a nurse (stopped exercising, sloppy with diet, and quit smoking), and am up about 35 lb from this time two years ago. Just finished up 5 weeks of easy lifting stuff to ease back into the weights. I'm not even going to diet at this point, beyond my standard "first step" measures: eliminate any routine beverage other than water (and beer, which is occasional), and start scaling back on sweets. Since I'm trying to regain lost strength, restricting calories would be counter-productive. Once I regain some ground, I will consider whether or not I want to drop some fat.
Good luck to you all, keep it simple, as nurses you all know the basics: lots of lean protein and veggies, carbs and fat in moderate amounts, a minimum amount of physical activity. You also know the behavioral basics: know your intake (portions, look up those cals online, weigh your food for a while to get a handle on how much you are really eating), don't deprive yourself (free meals aka "cheat" meals), think long term, weigh yourself/take measurements every 1-2 weeks (NOT daily), etc.
And 99.99% of diet books/plans/products are crap, be a skeptic!