it does, just not to the crazy extent most ppl think. No most people don’t eat a ton to stay lean unless they are super active.

Don't fitness gurus eat a lot of food and stay lean?
If I ate what they ate I would be obese.

I'm just trying to understand how it works.

CICO is what drives weight loss. End of discussion.

Not sure what else you want me to say.

Running or lifting heavy weights DO set the metabolic rate up, and it stays up for a long time – at least the rest af the day (maybe longer, I think?)

Tryed to walk 1 hour (5 km), when I could not run so much because of too much weight, and

…later when I could run (after weight loss after walking a lot like this over many months) I could ran the same (5 km) in half the time and I lost more the time after (over months) – even I got closer and closer to the right weight and therefore perhaps harder to loose weight, but my weight loss went UP and continued faster when I was able to run the half time instead of walking the dobble time – the same happened, but not so much as running – after lifting heavier and heavier weight.

Sorry for the English – foreign.

Hi. just wanted to say a little something 🙂 no judgment whatsoever.
Basically if you are 5’0 and 1300 calories is the amount you need to maintain your weight when training 3 days a week, that means that your basal metabolism is even lower, meaning that your BMR would be about 800 to 900 calories per day and this amount of calories for a basal metabolism would match someone who weights 66 pounds and is 5 feet tall. I’d have to either assume that your daily calories needs are a lot higher than 1300 calories given your amount of exercice, or that you are 60 years of age, or that you don’t have muscles at all. (I don’t know your age or body composition so I’m only assuming based on the given info).
My concern would be why would you want to lose weight ? It doesn’t even make sense given your height. If you ate less, you would lose weight, but you’d lose all of your muscles,and look atrophied since muscle are a lot more dense than fat.
There are many reasons why you ate and took on weight. You either ate too much fats combined with carbohydrates (maybe about 1500 calories overfeeding) and did not train your muscles enough, therefore they don’t get stronger, and do not store as much glycogen as it can.
But anyway, your best bet would be to actually have stronger muscles. I think that would be a lot more beneficial to you given your size.

Thank you!!!

This is a myth as well. There is at least anecdotal evidence where individuals fast for weeks (even months) at a time or do minimal calories for months at a time and lose weight consistently. It is generally assumed that it is better to gradually increase those calories back after a period of significant calorie restriction. But, again, no real proof or evidence that is needed as that idea is based on the notion that the metabolism slows down. I work in endocrinology and we have morbidly obese patients that lose weight with severe calorie restriction without rebound as long as they are consistent. Additionally, some of our patients go for bariatric surgery and will be on less than 1000 calories daily due to inadequate appetite and continue losing weight long after surgery (months to years).