Glad to hear it is going reasonably well (at least fitness wise).
It is plausible (if not likely) that your feet have changed with weight. You might be able to help it with new footbeds, but even then I suggest talking to a good boot fitter. While Strolz have a good reputation, I suspect that is mainly because of very limited availability (due to being custom made - they ensure the only people who can supply them are good fitters...). I.e. unless your feet are very strange you can probably get a comparable fit for less effort and cost if you can find a good fitter. (The important bit here being a GOOD fitter...)
Unfortunately I suspect the usual recommendation (within the UK) of solutions4feet in Bicester is a bit of a long trip. Hopefully someone can suggest a good fitter in scotland (as I know there are some with good reputations).
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Just thought I’d update on this.
I have lost 3.6kg in the last month and a halfbut ended back up at 162 in May and now I’m at 157.2kg. Still got a long way to go but slowly and surely I’m getting there. January to mid June I didn’t lose much I just kept losing and gaining over and over.
But now I’m working even harder.
And we have booked skiing for end of jan.
Still need to get my ski boots sorted. I’m thinking October and going to glide and slide in otley. Purely because it’s on the way to where we’re going in October and that’s where my dad got his ski boots.
Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
@Skioilers, hiya, I'd missed this, but well done you, sounds like you are making good progress
Skiing is some of the best exercise! You can always consider getting some skins or cross country skis for a different type of workout that is probably a bit better for cardio.
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
I've been on Atkins since 4/14/2022. How long before the glucose levels will be bad? Not seeing it.
Collection Date Result Reference Range Flag
May 24, 2020 103 mg/dL 60-99 mg/dL H
Nov 23, 2021 95 mg/dL 60-99 mg/dL
Dec 20, 2021 102 mg/dL 60-99 mg/dL H
Mar 28, 2022 11:20 am 100 mg/dL 60-99 mg/dL H
Apr 12, 2022 1:51 pm 91 mg/dL 60-99 mg/dL
Apr 22, 2022 1:40 pm 96 mg/dL 60-99 mg/dL
Jun 27, 2022 9:12 am 98 mg/dL 60-99 mg/dL
None more recent. They could test me again next week or in October. Back in 2016 it was 104, so no real change. Except maybe in a good way.
Cannot find the other test. Maybe it goes by another name in the US.
Have lost 18 lbs so far. Average net carbs per day of 18.8. Average calories 1611. Have not noticeably increased exercise. Have been watching my calories and the carbs.
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
@Skioilers, HI- really great to hear you have lost weight, it is incredibly difficult.
If you are still on psychotropic medication then you might want to discuss the weight issues with the prescriber.
Have you discussed the weight with the prescriber as well as with your GP? I'm guessing that your BMI is well over 40 and probably over 50. It's great to see that diet and exercise has had an effect but very few people from your position will achieve what is required, or keep it, with that alone.
Do you know if you have hypertension and or diabetes, sleep apnoea or raised lipids?
I'd think that if you asked you would be referred to a specialist weight management service and that would mean that there would be other options available. (It is a pity that this hasn't happened already).
I'm guessing that you live in Scotland. In England NICE has agreed to the use of liraglutide which is an incredibly effective drug treatment for obesity (and diabetes). Another drug will likely also be available. It looks like liraglutide is also used / approved / funded in Scotland.
The addition of liraglutide (or semaglutide) to lifestyle interventions has been shown in some very large trials to result in an additional 15kg weight loss (approx) over 68 weeks (68 because there is a 16 week period in which the dose goes up).
For what it's worth I'm a psychiatrist who prescribes lots of psychotropic medications that can result in very significant weight gain and so I'm very interested in the evidence base for things to help improve things. I'm also involved in a bid for research into exactly this.
Apart from those drug treatments they might also think about bariatric surgery.
Meanwhile- keep up with the diet and exercise- but please talk to your GP and mental health team.
After all it is free
After all it is free
ed123 wrote:
@Skioilers, HI- really great to hear you have lost weight, it is incredibly difficult.
If you are still on psychotropic medication then you might want to discuss the weight issues with the prescriber.
Have you discussed the weight with the prescriber as well as with your GP? I'm guessing that your BMI is well over 40 and probably over 50. It's great to see that diet and exercise has had an effect but very few people from your position will achieve what is required, or keep it, with that alone.
Do you know if you have hypertension and or diabetes, sleep apnoea or raised lipids?
I'd think that if you asked you would be referred to a specialist weight management service and that would mean that there would be other options available. (It is a pity that this hasn't happened already).
I'm guessing that you live in Scotland. In England NICE has agreed to the use of liraglutide which is an incredibly effective drug treatment for obesity (and diabetes). Another drug will likely also be available. It looks like liraglutide is also used / approved / funded in Scotland.
The addition of liraglutide (or semaglutide) to lifestyle interventions has been shown in some very large trials to result in an additional 15kg weight loss (approx) over 68 weeks (68 because there is a 16 week period in which the dose goes up).
For what it's worth I'm a psychiatrist who prescribes lots of psychotropic medications that can result in very significant weight gain and so I'm very interested in the evidence base for things to help improve things. I'm also involved in a bid for research into exactly this.
Apart from those drug treatments they might also think about bariatric surgery.
Meanwhile- keep up with the diet and exercise- but please talk to your GP and mental health team.
I have spoken to my psychiatrist and he said the medication I’m on now are practically weight neutral (haloperidol), and the one I was on before was quetiapine. Which is well not weight neutral and makes you very hungry.
I had a blood test last year and I was perfectly fine, and my blood pressure was good too. They said I’m as healthy as I can be. So yay lol.
I went to the gp this time last year and all they offered was an online weight loss thing where you just work through work books online. Which I look3d at but I already knew everything they were trying to tell me.
Currently I have a personal trainer 4 times a week, which is working great for me and there is no way I’d be losing weight without them. They keep accountable for food and accountable weight wise, as we weigh weekly on one of those special machines (boditrax at my gym).
Im happy where I am with losing weight, obvsiouly I wish I could lose quicker but I’m doing it steadily which should result in long term weight loss and maintenance.
I haven’t cut anything out. Like carbs or similar diets. As I want it to be a lifestyle change rather than a diet.
Thanks for the reply and information.
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You'll get to see more forums and be part of the best ski club on the net.
Hi- yes the psychiatrist is absolutely correct and haloperidol is weight neutral and in another study I was involved with counted a in the group of a low / no risk of metabolic side effects vs others- which included quetiapine (interestingly when quetiapine was first marketed it was claimed that it had no adverse effects re weight gain- this was untrue).
I'd think you should also be due another check regards bloods regards risk of diabetes and lipids as well as BP etc. But monitoring is one thing, doing things on the results is what is important.
I think that unfortunately many of the interventions that are commonly used, especially those around education don't really have much / any evidence base regards working.
I'd really suggest trying to get a referral to a specialist weight management service- they will see where you are up to and do their utmost to help. Hopefully doing things that have been tested with evidence that they work.
Ski the Net with snowHeads
Ski the Net with snowHeads
Right update. I’m now 154kg. So I’m now pretty much what I was last time I went skiing. Boots are getting sorted. And I have my lovely skis already.
I’m coming off the haloperidol and doing well on that front.
We have booked to go to courchevel in January, so yay. Hoping to lose another few kgs by then.
I contacted my gp and he can only help me if I have comorbities to my weight such as high blood pressure, which as far as I’m aware I have none, but we’re double checking on Tuesday with a blood test. So fingers crossed I don’t but also if I do at least I’ll get some help. Yeah not really sure what to think.
And I’m going super well at the gym. I’ve doubled my deadlifting weight, I can squat lower (still box squats but still), I’m getting much stronger and healthier physically with the gym.
I so wish exercise was the 80% of weight loss lol. If it was I would smash it lol.
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
sibhusky wrote:
I've been on Atkins since 4/14/2022. How long before the glucose levels will be bad? Not seeing it.
Collection Date Result Reference Range Flag
May 24, 2020 103 mg/dL 60-99 mg/dL H
Nov 23, 2021 95 mg/dL 60-99 mg/dL
Dec 20, 2021 102 mg/dL 60-99 mg/dL H
Mar 28, 2022 11:20 am 100 mg/dL 60-99 mg/dL H
Apr 12, 2022 1:51 pm 91 mg/dL 60-99 mg/dL
Apr 22, 2022 1:40 pm 96 mg/dL 60-99 mg/dL
Jun 27, 2022 9:12 am 98 mg/dL 60-99 mg/dL
None more recent. They could test me again next week or in October. Back in 2016 it was 104, so no real change. Except maybe in a good way.
Cannot find the other test. Maybe it goes by another name in the US.
Have lost 18 lbs so far. Average net carbs per day of 18.8. Average calories 1611. Have not noticeably increased exercise. Have been watching my calories and the carbs.
Now down 25.5 lbs. Carbs still the same, calories now more like 1530 per day. My wardrobe is expanding as things begin to fit again.
And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
@sibhusky, great job. Well done. Obviously trick is to keep the control now you have learned how.
Have great time skiing
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
What about running, power walking or swimming? Well done so far, fantastic achievement!
You know it makes sense.
You know it makes sense.
Well done! Don't laugh, but there are some reasonable cheap hypnotherapy audio downloads that have enabled me to eat less, exercise more, procrastinate less and sleep better. You still have to put in the work, but the sessions have made it surprisingly easy to achieve what I couldn't before......although it actually sounded a bit like the Fast Show hypnotist!!
Having a goal to aim for, like a trip, is an excellent idea. Good luck
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
nevis1003 wrote:
What about running, power walking or swimming? Well done so far, fantastic achievement!
I think the general consensus is that running is good for cardiovascular fitness, but not great for weight loss. Unless you are I credibly careful about what and when you eat, with running your can end up losing muscle mass rather than fat, which isn’t great.
The most effective way to shed fat is a combination of controlling the amount of and what you eat (ditch starchy and refunded carbs), walking (as you suggest) and lifting weights.
Poster: A snowHead
Poster: A snowHead
Timmycb5 wrote:
The most effective way to shed fat is a combination of controlling the amount of and what you eat (ditch starchy and refunded carbs), walking (as you suggest) and lifting weights.
Whilst exercise and weight lifting obviously have massive benefits to the individual in terms of both mind and body-because the more muscle you have the more calories you burn even at rest, the excess fat only disappears IMO when attention is paid to how much you eat and what kinds of food. It’s a lot easier if you can change the way you feel about crisps and chocolate and those sorts of empty non-nutritious junk foods as treats or rewards and reward yourself with healthy nutritious foods instead. If you can get that nailed I think it’s probably the most useful behavioural change for the long term, just my observations from being on earth 40 plus years.
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
@VolklAttivaS5, completely agree. Losing weight is 80% diet and 20% exercise really.
Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
Quote:
Unless you are I credibly careful about what and when you eat, with running your can end up losing muscle mass rather than fat, which isn’t great.
Firstly breaking down muscle to make glucose is extremely inefficient, and a pathway your body will avoid under most normal conditions. Secondly, there is no reason running would be any different to other cardio exercise. Basically, there's zero science to suggest any reason to avoid running as part of a weight loss program.
Quote:
The most effective way to shed fat is a combination of controlling the amount of and what you eat (ditch starchy and refunded carbs), walking (as you suggest) and lifting weights.
You don't have to ditch carbs to lose weight. It can be an option for decreasing total kcal intake, but it's not a necessity.
@VolklAttivaS5, is correct. The phrase "you can't out-train a bad diet" tends to be true for 99.9% of the population that are not doing 20+ hours exercise per week. It's simply too much easier to consume kcal than exercise enough to burn the same amount.
It’s true that people’s perception of what is a healthy portion size varies wildly too. For example, a bar of chocolate to one person is a single Toffee Crisp or a 4 finger Kit Kat, to others they might view a 200g bar of chocolate (i.e. family sized) as ok for just one person but it’s over twice as much.
Same with crisps, is one bag a 28g bag from a multi pack or a 110g bag of Tyrell’s/Kettle Chips which some people think is for one person but again it’s family sized and almost 4 times a regular 28g bag of crisps.
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
sibhusky wrote:
sibhusky wrote:
I've been on Atkins since 4/14/2022. How long before the glucose levels will be bad? Not seeing it.
Collection Date Result Reference Range Flag
May 24, 2020 103 mg/dL 60-99 mg/dL H
Nov 23, 2021 95 mg/dL 60-99 mg/dL
Dec 20, 2021 102 mg/dL 60-99 mg/dL H
Mar 28, 2022 11:20 am 100 mg/dL 60-99 mg/dL H
Apr 12, 2022 1:51 pm 91 mg/dL 60-99 mg/dL
Apr 22, 2022 1:40 pm 96 mg/dL 60-99 mg/dL
Jun 27, 2022 9:12 am 98 mg/dL 60-99 mg/dL
None more recent. They could test me again next week or in October. Back in 2016 it was 104, so no real change. Except maybe in a good way.
Cannot find the other test. Maybe it goes by another name in the US.
Have lost 18 lbs so far. Average net carbs per day of 18.8. Average calories 1611. Have not noticeably increased exercise. Have been watching my calories and the carbs.
Now down 25.5 lbs. Carbs still the same, calories now more like 1530 per day. My wardrobe is expanding as things begin to fit again.
Follow up. Down only a few more pounds, 30 cumulative. Had my daughter's wedding, Thanksgiving, Christmas, etc. So while I'm not thrilled at the slow down, at least the direction is right.
Got a blood test done and my cholestrol numbers have all improved slightly, including the ratio, and my triglycerides are hugely improved. However, my glucose is up to 106. The physical visit is tomorrow, I'll see if the doc is worried. It has been close to that in the past.
I expect that the rate of loss should improve as I increase my vertical feet per day this season. I was extremely sedentary mid-October to mid-December as the snows hit without the resort being open.
Last edited by Anyway, snowHeads is much more fun if you do. on Fri 13-01-23 20:19; edited 1 time in total
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
@sibhusky, as you note, still a downward trajectory which is ideal. Slower will often mean more permanent change in my view.
Hopefully you'll feel the difference in small ways as the accumulated total moves steadily for you. Sounds like you're on a decent track and that will add to your drive to keep that heading.
After all it is free
After all it is free
@sibhusky, Well done.
While I managed to lose weight over this christmas, overall my weight is only a few kg down compared to ~2 years ago (and only because I have lost ~3-4kg since start of December), despite having been 10-12kg lighter last March
The most important point is not rebounding as it is far too easy (bloody covid (presumably) breaking good exercise habits (n.b. I suspect 90% of benefit was a long weekend bike ride/hike was a period without easy access to unneeded snacks as well as motivation (how much easier is that hill...)) and breaking good diet habits at Gnarli/SoPiB/UnofficialGUFF then never restarting them ).
Would also note that weight loss slowing down is all but guaranteed - lighter people need less energy and have less to cut back on - and the usual point is to consider how many years it took to gain weight - unfortunately any vaguely sane, healthy weight loss is going to take similarly long periods
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You'll get to see more forums and be part of the best ski club on the net.
ski3 wrote:
@sibhusky, as you note, still a downward trajectory which is ideal. Slower will often mean more permanent change in my view.
Hopefully you'll feel the difference in small ways as the accumulated total moves steadily for you. Sounds like you're on a decent track and that will add to your drive to keep that heading.
The big thing is that already, as of now, I have 1/2 the vertical feet in of my entire last season and it's just mid-January.
Saw the doctor and asked about a bunch of numbers, including the glucose, and he's not concerned. He said, "Watch your sugar and carbs". I told him I'm low carb and I really can't get any lower and he just said he's happy with everything.
Ski the Net with snowHeads
Ski the Net with snowHeads
I just ordered a poutine in a restaurant for lunch to see what it was like and I couldn’t eat it all.
Portions here in Canada are definitely more than you get in Europe
I’m not sure what a standard sized poutine is but looking at it I’d say it was 450-500g. Managed about 2/3rds of it before giving it up.
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
@sibhusky, well done on the weight loss, keep it up!
If you’re interested in your glucose levels, you can get a free monitor from Abbott - there’s a promotion for 2 weeks free use of the freestyle libre continuous glucose monitor. It might not be information that’s actually any use to you, but equally, knowing you’re tracking it might provide an extra impetus to hold the line.
Sadly it also dobs you in for things you didn’t realise… low alcohol beer spikes my carbs!
And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
Someone above had told me low carb would cause Glucose and some acronym to spike. Maybe it's the cause for the glucose increase, I don't know if I even care about the acronym. But I've had so many med changes the last 14 months, who knows? Anything could have caused it.
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
Timmycb5 wrote:
I think the general consensus is that running is good for cardiovascular fitness, but not great for weight loss. Unless you are I credibly careful about what and when you eat, with running your can end up losing muscle mass rather than fat, which isn’t great.
The most effective way to shed fat is a combination of controlling the amount of and what you eat (ditch starchy and refunded carbs), walking (as you suggest) and lifting weights.
I must disagree with this. I was 100kg, and did couch to 5k in spring 5 years back, and followed it up with a 10k plan. Kept running all summer. Lost 27kg that summer, by combining it with a limited amount of food intake (basically halved it), but I never missed a beer, and still never have. I have never been fitter. Everyone’s different I guess.
You know it makes sense.
You know it makes sense.
There’s no doubt in my mind that people do lose a lot of weight running as long as they watch what they eat and drink as well.
I did read somewhere that you can lose muscle from running though (as well as fat) rather than building muscle (compared to stepping up hills or riding a bike up hill) and that does make sense when you look at the legs of people that run a lot along the flat and don’t do any weight lifting.
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
@sibhusky, some foods do cause spikes in different people though
for example I work with a diabetic woman who knows that if she eats any porridge (which in moderation should be ok as it’s a medium GI food compared to say, white bread toast which would be high GI) her blood sugar level goes through the roof.
So a blood sugar level monitor would be good as then it will reveal your trigger foods.
Poster: A snowHead
Poster: A snowHead
get yourself a glucose tester & test at home. They are inexpensive.
Remember any test is only a snapshot at that particular moment.
If you was agitated/worked up/stressed/nervous before the test, then this can cause a spike. ie White coat syndrome! and maybe give a false reading to your actual normal levels.
Testing at home in familiar surroundings will mean you are more relaxed & when you get used to doing it yourself, you are no longer waiting in anticipation for the result & more likely to a get a more accurate reading.
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
I'd been fasting for 15 hours before the test, so not sure how that would produce a food spike. I was ravenously hungry by then. How long do food spikes last?
Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
@sibhusky, oh I see. Ok, no after 15 hours of fasting your sugar level should be very low if you’re normal. First thing in the morning after no food for 12 hours for example mine would be about 3.8-3.9 mmol/L and I’d definitely be ready for some food then (normal, no diabetes or pre-diabetes).
There’s no doubt in my mind that people do lose a lot of weight running as long as they watch what they eat and drink as well.
I did read somewhere that you can lose muscle from running though (as well as fat) rather than building muscle (compared to stepping up hills or riding a bike up hill) and that does make sense when you look at the legs of people that run a lot along the flat and don’t do any weight lifting.
Running is never going to build huge amounts of muscle, but there's no reason it should make someone lose muscle either. I think hiking up and down hills with a weighted backpack is fantastic exercise (with some advantages over running), but even that isn't going to build a lot of muscle.
If your goal is simply lose weight it all comes down to kcal in Vs out. Any exercise will increase the out part of that equation. However, exercise alone can be quite insignificant - the classic saying is "you can't out-train a bad diet". It's just too easy to eat a lot of kcal, and that's not going to be offset even if you are doing 1-2 hours exercise per day.
In terms of what foods, from a purely weight loss point of view it doesn't matter. We've seen people lose weight just eating meat, just eating rice, just eating McDonald's. You just need to be taking in less kcal than you expend.
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
Science is moving on from calories in/calories out. Worth reading Tim Spector’s work on this (he of the Zoe Covid app fame).
He’s done a lot of research with twins showing how the same diet has very different effects. He’s also done work showing how the average calorie count advertised for food is so wrong as to be useless.
To be clear, Spector isn’t saying “eat junk” nor is he saying exercise and calories don’t matter, but that it’s a complex system (including gut microbes) and focussing on one part doesn’t work. Healthy eating, a good mix of food, and a reasonable amount of exercise all combine.
Spector's detailed argument, which he claims is research backed, is that "ultra processed" calories at least make you want to eat more. That's not a new concept. He goes on to specifically say that the "calorie" thing is a distraction, "a giant camouflage", promoted by the food industry. I've not checked his references, but he claims he did the research, that he realized that ultra processed food is bad, and that he stopped eating it.
He's saying what those of us who aren't obese already know: McDonald's, fizzy sugar water, processed junk, is not real food.
Quote:
To be clear, Spector isn’t saying “eat junk” nor is he saying exercise and calories don’t matter....
Aye, and unless I missed it, he's saying he stopped eating junk, at some length.
From which perhaps we may conclude that he's saying "do not eat junk".
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
@boarder2020, I agree you wouldn’t think that running can make you lose leg muscle, I will see if I can find where I saw it I think it was on a video by this Professor in Neurology. Maybe it’s only a little bit. Will see if I can find it.
After all it is free
After all it is free
I do believe that good health results from what you eat and how much of it. For example 2000 calories of chocolate isn’t going to satisfy your hunger for a whole day but 2000 calories of protein vegetables and slow release carbohydrates like sweet potato would do.
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You'll get to see more forums and be part of the best ski club on the net.
@snowdave, I've heard Spector's comments on kcals. Most of what he says is true, but his conclusions make no sense - and often in fact support kcal balance model.
Spector says ultraprocessed foods tend to be less filling and high sugar donuts can cause a sugar drop in some people. Both these things cause people to overeat so therefore kcal don't matter. So I assume he agrees that the actual weight gain is due to increased total kcal consumption?
While a kcal will always be a kcal (just like a km will always be a km - it's just a unit of measurement). I don't think anyone would claim different macronutrients don't effect the body differently. For example protein is often considered more satiating, and has a bigger thermic effect than carbs. So yes what you eat/genetics/timing etc. will have an effect on not only kcal in, but also kcal out. That doesn't disprove the model, you are just modifying either side of the equation.
Measure a humans RMR in a lab and put them on a metabolic ward where you control their food intake and we can predict how much weight they will lose/gain pretty accurately. If kcal in kcal out didn't work that wouldn't be the case. Also if kcal in kcal out doesn't dictate weight gain/loss what does? How is it that some humans can apparently destroy or produce energy?
Is there better approaches to losing weight than kcal counting? Certainly for some people. But guess what, all those other approaches (keto, carnivore, vegan, intermittent fasting etc.) work by creating a kcal deficit.
Quote:
For example 2000 calories of chocolate isn’t going to satisfy your hunger for a whole day but 2000 calories of protein vegetables and slow release carbohydrates like sweet potato would do.
Exactly. You can lose weight just eating awful food (plenty of examples). But it's much harder. It doesn't support the argument that kcal don't matter. In fact Spector's arguments mostly come back to X causes you to eat more kcal so therefore it's bad. Which while true only supports the kcal balance model.
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Ski the Net with snowHeads
boarder2020 wrote:
... You can lose weight just eating awful food (plenty of examples). But it's much harder. It doesn't support the argument that kcal don't matter. In fact Spector's arguments mostly come back to X causes you to eat more kcal so therefore it's bad. Which while true only supports the kcal balance model.
I think the point, which you seem to be avoiding, is that the model you're referring to isn't very helpful overall, for the reasons he gave.
Your model suggests that eating less food makes you less fat.
Some of us would perhaps have managed to work that out.
His point is that such unsophisticated logic is used by the ultra processed food industry to trick people into thinking their products won't make you fat. It's a deeper point. You don't have to deny the conservation of energy to understand it.
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