prl.rjpt's Journal, 24 Jun 23

yes.. as long as you are in caloric deficit you'll loose weight. Make sure to get proper physical workout 

Yes you can. If your overall daily consumption is lesser than your maintenance calories, then it means that you're in calorie deficit and you'll be losing weight. But daily consumption of white bread is not that good for health as it possesses high glycemic index.  

yes as long as you burn more than what you eat. one small bread slice is 50 calories and one medium bread slice is 70 calories. That means about 15-20 mins extra walk for 1 slice.  

ok..thanks for all replies...that is also implies for chapati also ..we need to deficit calories for weight loss ..one more question .if we consume less calories what we needed in a day .than without work out we can lose weight?  

You can lose weight without workout as long as you eat less than you spend. Exercise can prevent muscle loss and speed up weight loss. You will still lose weight but most bread are unhealthy, brown or white. There are many bad ingredients. Commonly found brown bread is white bread + coloring.  

Yes. Calorie deficit primarily provides our body the signal to burn fat, in order to run all the metabolic and physiological processes. So if you have to skip workout for some reason, but still maintain a caloric deficit, you will lose weight. 

thank u so much for your response...of we compare bread and chappti maybe calory count is almost same for 2 bread = 1 chapati..i knw there is no nutrition value of bread but only calorie count is enough for w8 lose..i m very confuse about carb % protine % can't eat with all this calculation... 

Do not bother about carb and protein percentage. That'll make things more complicated. Just stick to calorie deficit. That's it. Good luck!  

loosing weight doesn't depends on what food u eat it depends on how many calories u eat and how many calories u burn and depends on protein which is in food also. 

For simplicity, if you don't understand macro ratios (protein, carbs, fats), don't worry. Just focus on a caloric deficit for now, and you will lose weight regardless. When you are close to your goal weight, for example, 160 lbs, pay attention to your protein intake as well. It's simple—just add your daily food journal as you already do. At the end of the day, check the bottom to see your total protein intake. Aim for a minimum of 50g per day. If it is lower, replace foods like rice with options such as beans, peas, chicken, etc. Don't worry too much about fats and carbs; you'll likely get enough of them easily. 

thanks a ton guys ...swapnaneel03,bharathsenu,yogi Hein and others 🙏 

check this to calculate how much calories your consumption will lead to weight loss: https://www.healthyweightforum.org/eng/calculators/weight-loss/ 

I believe type of food is also important, because consuming white bread though with calories deficit will make you more hungry. instead eat fiber like oats. 

honey2016 ..yes I know and I agree with you .oats has more calories than bread but nutrition and fiber are more important  

I have a different view point. in order to loose stored body fat, we need to train the body to eat fat rather than carbs. Calorie deficit alone will only allow you to loose a few kg then the weight comes back. For sustained weight loss, our body needs to start converting fat to energy. For this, fasting / intermittent fasting is very helpful. 

there are only 3 things which can lead to sustainable weight loss and are very very easy 1. eat your dinner by 7 pm 2. don't take coffee tea as soon as you get up instead stay active for at least half an hour even walking helps. 3. eat your breakfast by 11. am I can guarantee if anyone does this with just a little mind full eating , they can lose weight . THE KEY TO ALL THIS IS CONSISTENCY  

I totally disagree about losing only a few pounds and the weight coming back when on regular caloric deficit. That is 100% wrong. Keto diet is harder to sustain than normal caloric deficit. Carb counting is way more difficult for a beginner. Reducing carb intake significantly is extremely difficult because carbs are in most food. High fat greasy food sucks IMO. I wouldn't recommend Keto diet or intermittent fasting for OP. Both methods work but difficult to sustain in modern lifestyle. Intermittent Fasting is just narrowing the eating time and it is just an attempt to make caloric deficit easier for some people. No extra benefit. The key is to follow a sustainable method for you. No approach is superior to another. If it works for you, keep doing. 

Per my experience if I eat little oats (1/2 cup) with dal and sabji I feel full for entire day. But if I eat white rice or unhealthy food I feel hungry in no time.