Losing Weight is Hard Work

It's a big deal when people lose weight. And the more weight and bigger transformation in a person the more praise and recognition for it they get. In part because yes, they may look better, but also because losing weight is hard work. People know that, it's a huge accomplishment because it takes so much dedication, focus and commitment.

There are hundreds and hundreds of weight loss products, systems and plans to help people lose weight- because it is not easy and these products and systems are trying to make it a bit easier for people. We have support groups, there are live-in rehab type programs for weight loss. Doctors. Clinics. Studies. All trying to combat and figure out the same thing. When someone sets out to lose weight, they are committing to discipline, to focus, to self control, to consistency and to hard work for as long as it takes.

Why then, do so many of us expect this journey to be easier? Less frustrating, Faster. We are not happy when the scale doesn't move enough. When our body does what it is suppose to do and fluctuates our weight and water we get mad and often give up. We set a goal of 2-3lbs a week and are dissatisfied when we lose 1lb a week. When we diet for 8 weeks and don't see a huge change. Our clothes become loser and people notice that you are slimmer and YOU are the only one who is upset because you only lost a few ounces this morning vs the 2 you were hoping for.

We are setting out to do one of the hardest things that people ever do- and we expect it to be easier and faster. It's like climbing a mountain and getting upset with weather conditions, alternative routes, run ins with animals, injuries, physical exhaustion and everything else you encounter when climbing a mountain. Mountain climbers mentally prepare themselves for the challenges they will face on their journey and do not quit when it begins to rain and they are set back days.

So can I just lovingly say: stop it. Stop. Expect to work your behind off. Expect to have to give up a lot of foods. Expect to not see all of the changes on the scale that you had hoped every single week. Expect for your weight and water retention to fluctuate. Expect for it to take longer than you planned. This is not a race, you want to accomplish something and you want it to last. Adjust your expectations now and enjoy the journey, because it's not just about weight loss. SO much more of you changes through this than just the scale number!

And most importantly, don't give up.

Leave a Comment calories, fluctuation, healthy eating, plateau, weight loss

Starvation Mode & Dieting

I am sure we've all heard the theory of starvation mode, no? If not, basically it is when people think/assume that if they don't eat enough their body will go into "starvation mode" and you won't lose weight because your body thinks it's starving and needs to hold on to everything.

What does this actually even mean? Is it real?

Yes and No. It is named wrong, because what happens during "starvation" mode is not your body starving. If you truly do not eat enough your body will lose and you will starve to death, so that portion is incorrect.

What actually happens is that while dieting (eating in a significant caloric deficit) everything slows down, including your NEAT (non exercise activity thermogenesis: the amount of energy you use living and doing your day to day routine). Your body slows everything down in order to maintain homeostasis.  Typically, the stress of dieting and hunger will increase the cortisol levels in your body which will cause muscle loss and water retention...which will mask fat loss.

Sometimes there are people who are not losing weight despite their strict food intake on very low calories and exercise.  The reason for this is that the very low calorie intake is actually their current maintenance level (the amount you need to eat to maintain your weight) because of the decrease of their NEAT and the INCREASE of their cortisol levels. When you increase your calories you are less stressed (eating in a caloric deficit is a stressor on your body) and you have more energy. You will be able to do more and have more energy which will raise your NEAT and restore some of your cortisol levels and you will lose again. This is why some people can lose weight "eating more" than they previously were.

Here is an example of this situation I found from a nutrition coach group I am in:


Molly is eating 1400 cals a day. She is tired and not as active, her NEAT is decreased which means her total daily energy expenditure is low. She is no longer losing weight at this. 

Her coach bumped her up to eating 1800 cals a day. She has more energy and is less stressed and is moving more during the day. Her NEAT and TDEE has risen and she is losing again. 

I hope this helps not only explain "starving" (if you don't enough you will starve to death, period) and what happens when you diet and stall in general. I really love reading new information like this!

Leave a Comment diet break, eating, FAQ, fluctuation, macros, plateau, weight loss

WEIGHT FLUCTUATION

"Yesterday I weighed 160 pounds, but today I weighed 162! What am I doing wrong? Do I need to cut back on my carbs?! How did I gain two pounds?!"

This is a common, yet frustrating scenario. I'm sure most of us have been there, I know I have! It's really important for women to understand weight fluctuations when they begin a dieting program so that they do not get frustrated, discouraged and worried they are doing something wrong if the scale is up a little bit one day. 

There are so many things that come into play when you weigh yourself. You are not just weighing fat- you are weighing everything! Where you are in your menstrual cycle, salt intake, water retention, hormones, stress all have a play in weight fluctuating day to day. 

If you are eating in a caloric deficit (staying on plan- not binging, not sneaking in snacks etc) then there is no scientific way for you to gain FAT. You actually have to eat a decent amount of food to start gaining fat, and my guess is that if you are eating that amount you will not be surprised that the scale is up, you will expect it. 

So rest assured that even if the scale is up a little bit while you are on plan, it is OK and it is NOT fat! Typically what I do after this happens is have the person be really strict on their plan for the next few days and drink every ounce of their water then weigh again. Every single time their weight had returned to normal, and mine as well when this happens to me. 

Another "problem"/factor is weighing in the day after a really hard/intense workout. For instance last weekend I ran 12 miles and the next day I was UP 5pounds. You would think I would be down! But it was water- my muscles were sore and swollen from the intensity and strain which causes them to retain water. Even more so if you are lifting weights (causing tears in your muscle that fill with water). A day or so after my long run my weight was back to normal. 

We will also not be weighing in daily, but weekly. This way, you may not ever see your weight fluctuate! You may just see consistent loss the entire time! Our weigh days are Monday's because knowing that you have a weigh in Monday helps keep you accountable over the weekend! 

Leave a Comment FAQ, fluctuation, weight loss