Calorie restriction. No matter how you spin it, the fundamental science behind weight loss is simple: consume fewer calories than you burn, and you will lose weight. The method you choose is up to you. There's no one-size-fits-all solution. What works for one person may not work for another.
Common Diets:
Move More, Eat Less
Intermittent Fasting
Carnivore Diet
Shake Only/Cleansing Diets
Why This Blog?
I decided to write this blog after a recent conversation with a friend. She’s a regular at the gym, working out 4-5 times a week and sticking to a calorie deficit diet, yet she isn't seeing the desired results.
Why is that?
Here are two key answers to this;
You’re Not in a True Calorie Deficit
Without weighing all meal ingredients out individually, your calories aren’t necessarily going to be bang on, so if you aren’t doing this maybe start here.
It’s a pretty boring process to begin with but ultimately it is the most accurate way to ensure you are bang on your calorie target.
The good news is that most calorie-tracking apps these days will allow you to save meal plans and different meal ideas.
So if like me, you cycle between 15-20 different meals across the month, once you’ve saved it to your meal tracker, you won’t have to weigh it all out over and over again, it will be saved and you can just add it as a meal.
2. Your Body Adapts to Low Calories
Yeah that’s a thing, the human body is amazing. Its ability to adapt to different circumstances and stimuli are the reason you can get fitter and stronger.
It applies the same idea to food. If you limit yourself to a certain amount each day, for a long period of time, your body will become very good at utilising these calories until you get to a point where you don’t need extra.
A solution…
That’s why every so often (every 6 weeks or so) with my athletes who are looking to lose weight, I will bring them up to a maintenance level for a week.
This is the amount of calories the body needs currently to maintain its weight.
Not only is this a nice rest from dieting, but you get to enjoy your food again for a brief spell and more losses will occur after this brief pause.
One step back for two steps forward.
For more information on how to set up your diet for weight loss, please feel free to get in contact via Instagram DM or send me an email to Ryan@holmerunfitness.com
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