Fat loss is more than calories in, calories out… or is it?
The Confusing Conversation
When you start researching fat loss, the messaging can feel overwhelming.
First, you hear the golden rule: fat loss is simply about calories in vs. calories out (CICO). A straightforward math equation.
Then, you hear that it’s far more complicated, involving a long list of contributing factors:
Your gut health
Your metabolism
Your hormones
Supplements
The types of exercises you do
The time of day you eat your food
So, which is it? Is it really just a simple equation, or is it as complicated as social media makes it seem?
The Core Truth: It’s a Numbers Game
When you strip away the details, the core principle holds true: if you consistently eat fewer calories than you burn throughout the day, you will lose weight.
Your body cannot magically create energy out of nowhere. If you consistently put less energy (calories) into your body than what it needs for the activities you are doing, your body is forced to start using the stored energy you have (fat) to make up the difference.
Note: I purposefully say weight because it’s not always just fat that you lose. Healthy weight loss aims to preserve muscle.
The Complication: Measuring the Variables
While the principle is simple, figuring out what those numbers are—Calories In and Calories Out—can be really tricky and time-consuming.
Tracking "Calories In"
To accurately figure out your "Calories In" requires measuring out everything you consume and meticulously tracking it in an app or journal. It is relatively simple in concept, but it demands a level of work and precision that many people are unable or unwilling to maintain long-term.
Tracking "Calories Out"
"Calories Out" is actually even trickier. So many factors dictate this number (like daily movement, metabolism, and even stress), and the calorie trackers on smartwatches, treadmills, or online calculators can be wildly inaccurate.
The Good News: Keep It Simple
Despite the complicated nature of measuring the numbers precisely, losing weight doesn’t have to be overly complicated.
It will require effort, but you don't need to be an expert mathematician:
You will need to restrict calories in some way, but you can choose the method that feels least restrictive to you:
Track your food (the most accurate method).
Cut out specific food groups (e.g., highly processed snacks).
Only eat during a specific window (e.g., Intermittent Fasting).
Build your plate using hand measurements for portions
You may sometimes feel a little hungry, but finding a method you can stick with is key.
Then comes the calories out side of the equation. While the precise number is hard to measure, you can ensure you are staying active by using a simple tool like a step tracker. This helps ensure that as you decrease your food intake, you are keeping up your physical activity.
A Simple Conclusion
Yes, losing weight truly is all about calories in vs. calories out. But the many variables in your body and lifestyle are what make it a complicated equation to solve perfectly.
Focus on implementing the simple, sustainable habits first, then adjust as needed.
Check out my next post, “Why losing the same 10-15 lbs is making your health worse,” to learn more about healthy and unhealthy weight loss strategies.
