why do i need to eat all of my calories?

There can be such confusing information about "under eating" or, not eating all of your calories. Some say it's good- the less you eat the more weight you will lose. They are right, to an extent.  But not eating enough also leads to other success dampers.  The main one being binging.

This is one of my biggest reasons for telling my clients to please, eat all the calories you are given in a day! If you can eat 1500 calories, eat them! They are set to 1500 for a reason. Eventually, you are going to get hungry. Your body needs those 1500 calories- that is already a deficit for you and your body is in stress eating just that 1500- it's using every single calorie! So when you are eating even less than you are told, you are putting more stress on your body. You will eventually get hungry and it will lead to you binging one day and completely ruining your entire week in ONE day! OR you may not do it all in one day, you may be a snacker and ruin your deficit over days by going over a little each day to create one big deficit by the end of the week. Even when I don't "feel" hungry I always try to make sure I get at least 50 calories within my goal because I know that if I let myself get to the point of feeling that hunger- I am putting myself at major risk of over eating and making poor food choices.

There is also an issue with under eating when it comes to plateaus.

If I tell you to eat at 1500 calories, when you hit a wall, and you will, I need to lower your numbers. So the next level down let's just say would be 1400. But wait, you've already been eating at 1400 because you haven't been following your numbers. So 1400 wont get you moving again, I have to put you even lower than that. And it's a cycle- you end up eating LESS and LOSING LESS. You quickly go from losing at 1500 calories to not being able to lose at 1250.

Trust your coach. Eat what you are told! That's why you hired someone, to tell you what you need to do to be successful, so listen! If you are not losing weight and following your plan 100%, there are SO MANY reasons and factors for this! Your coach would be the best person to evaluate and help you figure out the WHY and get you back on something  that will work. Sometimes, you have to go UP in calories to get your body moving again.

Happy Monday, ladies!

Leave a Comment calories, counting calories, diet break, healthy eating, macros, plateau, snacking, weight loss

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.

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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

WEIGHING VS MEASURING

Welcome to the world of WEIGHING food! Why do we weigh? Why can't we use measuring cups and spoons? This has a really short explanation: because measuring can be extremely inaccurate and you could be eating much more than you think you are actually eating.

The nutritional information on a label is almost always based on the weight of the product. The measurement is just an estimate. By weighing your food, you know exactly how much you are eating. I found this photo example below from active.com : 

Using a measuring cup VS weighing your foods can be throwing you off by hundreds of calories a day. The serving size of oatmeal is 40g or 1/2 cup for 140 calories. If you weigh out 40g, you actually get a bit less than a 1/2 cup but you know you are getting 150 calories. 

On the right, they filled the half cup up and then measured it. It came out to be much more than 40g AND almost 50 calories more as well when you think that you are only having 150 calories. 

If you do not have a food scale, I cannot recommend you get one soon enough! You can get one for around $10 online or in any big box store. If you have been dieting and using measuring cups and spoons, try weighing and see what a difference it makes! 

What should I weigh? 

Everything you can! The only things I do not weigh are eggs, breads, and spices. 

Example:

 Breakfast is two eggs, a slice of toast and half of an avocado. Well, how much is a half? Avocado's can vary in size from fairly small to large. Half of a large avocado is not going to be the same as half of a small one. To accurately track this, you will take the skin off of the portion you want to eat. Weigh it (grams is the most accurate but use whichever unit is best for you) and then log that weight for your serving size. So your log will say "60 grams of avocado" or "2 oz" of avocado. Not just "half" because half can be a large difference of calories depending on the size! 

Also, weigh as much as you can RAW/Uncooked! If the package SAYS that the serving size is for a cooked product, then cook it and weigh it. Otherwise the package is stating the serving size for the product AS IS in the package. 

Leave a Comment eating, FAQ, food, plateau, weighing food, weight loss

DIET BREAKS

My challenge group is starting their 5th week on plan this week, and they have really been killing it! Some ladies have lost up to 13lbs these first few weeks, and everyone has at least lost a pound a week! Keep in mind that some ladies are not giving their plan 100% and openly admit to that.

So a few have asked me what they should do AFTER the 12 weeks is over, what then? My answer? Take a diet break for a week or two before starting the next phase of your cut. Diet break? What is that? I don't have time for a break! So, I thought I would share about exactly what a diet break is and why it is important!

A diet break is, in short, a period of time (7-14 days) when explicit dieting is stopped. Your daily calorie intake will be raised to about 10% under your maintenance numbers to account for any metabolic slow down that may have occurred over your cutting period. So you eat all the food within your much higher numbers and enjoy it!


WHY?

There are many benefits to diet breaking. When you diet/lose weight/fat your body kicks your metabolic rate down, meaning, your metabolism adapts and slows down. A lot of it is due to simply the fact that you now weigh less. Smaller bodies burn less. But there are also things like leptin, insulin, thyroid, and hormones that all play a role in this slow down.

BUT: when you diet break you are giving your body a chance to recover. Your hormones, leptin, insulin etc all have time to raise back up and starting working and moving at a faster, normal pace for you.

Let's also talk about those who have a lot of weight to lose. Let's say you have 50 pounds to lose (or more), and you are losing at a good 1.5 pounds a week. That is still 33 weeks of dieting.

1. You will not be able to lose 1.5 pounds a week for a year without metabolic damage. Breaks will be very important.

2. Think about what dieting for that long does to you mentally. The mental stress of knowing that you are going to be eating like this for a year or more? It feels defeating. It feel impossible. And who would want to do that, anyway? Now, if you break it down and add some diet breaks in there, it is much more appealing and do-able for the long haul. 12 weeks on, 2-4 weeks off. 12 weeks on, 2-4 weeks off. Knowing that you have cycles to complete. Knowing that after this short 12 week cycle you can take a break and eat a little more for a while is refreshing and motivating.


I know that most people want to LOSE WEIGHT NOW! And most people want QUICK and FAST results. Keep in mind that "most people" and over 90% of dieters who get those fast and instant results GAIN IT BACK. If you are not a body builder or training for a competition, what is the hurry?

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RISKS OF UNDER EATING

One of the hardest things that I've come to deal with in coaching and helping women lose fat and weight is that they do not eat enough. Meaning, I give them numbers: let's say 1600 for the first cut. I check their logs and they actually only eat 1200 or 1300. Typically- pairing it with a lot of cardio as well. I call this "my moms diet", because it's the same mindset that women had about fat loss when I was growing up. Cardio your way to thin.

First let's talk about dieting in general. When you diet- everything slows down. Fat loss slows, metabolism slows, BMR slows, hormones go crazy, hunger goes up, your body is in a high stress mode and your leptin levels rise as well as cortisol. Women especially can end up holding onto 10-15 pounds of just water from these stressors to their bodies.

Will low calories help you lose quicker? Yes of course! The bigger the deficit the more you will lose.

Then what's the problem? The problem is that you are going to hit a plateau eventually. Your body is going to get use to eating that amount, lets say 1200 calories, and it will adjust itself to that amount and you will stop seeing loss.

Well, what do you do when you that happens? Normally, we would go in and change your numbers and knock your calories down a little to get you moving again. So now you are going to be eating at 1100 (example only). You lose a few more pounds and hit another wall, and the cycle continues. How low are you willing to go? 900 calories? Then what? 500? When you begin cutting at such low numbers there is just nowhere to go when you stop losing. Not to mention it puts you at risk for nutrient deficiencies and eating disorders. Aids in hunger pains, deprivation, and a HIGH long-term failure rate. Because we can or wants to sustain 1000 calories a day long term? Increase in cortisol from the stress you are putting on your body from an extreme diet, and cortisol actually makes you gain a bit. In order to get moving again, you will then need to reverse diet for a while and then start all over which brings a lot of psychological stresses up.

And then there is what eating very low calories will do to your gym performance, strength, muscle and all around energy in general.

Now let's pretend that you eat the macros you've been given, hitting your 1600 a day. Eventually you plateau and need a change. Your new numbers are now in the 1500's. Then in the 1400s and then all of a sudden you're done with this cut cycle! You never had to go below 1400 calories, you're metabolism is not damaged and adjusted to super low calories so now reversing to eating in maintenance is going to be so much easier for you and without gain. You were never hungry and not deprived. You enjoyed meals and treats with your loved ones and have a lifestyle you can maintain- which means you have a high chance of being able to keep your weight off.

Listen to your coach. Follow the numbers and advice they are giving you. They want you to succeed as much as YOU want to succeed! You do not have to eat 1200 calories a day and no carbs to lose your weight and get to your goals!

Leave a Comment eating, macros, plateau, weight loss

plateau's & brick walls

Plateau's are extremely common when you are trying to cut weight, because your body is so amazing at adapting! Before you decide that you've hit a brick wall and  that what you were doing isn't working anymore, I'd fist tell you to think back really hard on the past two weeks. 

-Did you honestly log every single thing that you ate? Or did you forget that you had that cup of ice cream that your husband brought you in bed after you had already completed your log for the day? Did you snack on things here and there through the day and not log them? Were you 100% on your diet plan? Did you drink your water daily? Many times we (because myself included!) think that we've hit a plateau because we didn't see a loss this week, when really there was no loss because I was not 100% on my plan and slacked off a bit here and there. 

-Did you cut back on your exercising? Your customized macros are based around the amount and intensity of your workouts. If you have macros set for you working out an hour a day, 6 days a week and then you cut that back to 30 minutes a day, 3-4 times a week, that can effect your loss. Go back to to what you were doing when you started your numbers OR have your macros re-done for you using your new workout routine, because your TDEE will now be a bit different. 

If indeed you have been 100% with your macros and food, and you have not decreased your exercise amount and are not seeing a change, you have options! Get in touch with your macros coach/nutrition coach, I would do one of the following depending on your situation: 

1. Increase your fats (by a lot!) and decrease your carbs. Some people respond better to high fat diets- I have found this true for myself. 

2. Add in a few days of HIIT training to your schedule and decrease your carbs slightly. 

3. Carb cycle. 

4. Move onto your next set of cutting/losing macro numbers. 

Whatever you do, do not give up! So many people get on the scale and don't see movement. They automatically feel defeated and give up all together. DON'T! You just need a tweak in your plan and a little adjusting to get you going again! 

Do not resort to low calorie dieting! Will you see results? Sure! Like I said above, you will just need a little change and you will see results. But low calorie dieting is going to ruin your metabolism (I'm a prime example of this) as well as...why be miserable and hungry? Why eat only 1100 calories a day for a pound a week, when you can lose a pound a week eating 1500 and 1600 calories? And one of the biggest things that I ask my clients: So you dropped to 1100-1200 calories because you stalled. What happens when you stall at 1100-1200? What do you do then? Cut to 1000? And when you stall at 1000, what then? Hiring someone to help you figure out a plan is your best option! 

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