So you’ve been on off dieting for months/years and it goes a little something like this….. you pick a short term goal, cut your calories or go on a restrictive diet (or the latest fad diet) and drop some weight (most likely to fast) and then you stop for whatever reason ( maybe you binge for a weekend and struggle to get back on or go on a holiday or something like that) and then you add it all back on. You repeat this process over and over and each time you do you find it harder and harder to lose weight (fat) and you never really reach that goal where your happy with your body.
Sound familiar? Well it’s not just you!
Lots of people go through the same process and its a grind that some people go through for years. Each time they try a new diet but realistically they are just going through the same process of over restriction, falling off the wagon and then over eating. The problem with this is that each time you do this you have to lower your calories lower and lower to keep losing weight and because you never reach your goals you are pretty much constantly living in a calorie deficit (I once read that the average woman diets for 32 years of her life! How accurate that is I cant say but I can imagine it being true for some).
This is BAD! This will over time lead to your maintenance level of calories (the amount of calories required to maintain your body weight) being so low that to lose weight you’ll have to go super low on calories. This leaves you hungry and on a super restricted diet that just isn’t achievable and that you will fail on. This is a never ending cycle that will very likely never get you great, healthy, sustainable results.
All is not lost though and you can fix this and heres how….
So first thing your going to have to do is start increasing your calories and start forgetting about losing weight (fat) for the short term at least. I know just by saying that I’v lost half the people that were reading this post….. If you are still reading though stick with me as your about to find out how to fix it so you can eat a lot more and still lose weight!
– The method behind the madness –
In this example we’ll use a female and base this on their calories.
So your eating 1200-1400 cals and not losing weight/maintaining your body weight (government guidelines state that you should be eating 2000 cals to maintain your weight for a female although everyone is different). So obviously your body is not working as it should and if its not working correctly then you cant expect to lose weight.
1400 cals minus 400 cals say to get you into a calorie deficit leaves you with 1000 calories a day!! That is just not enough food for you to stay on track and stay sane in the long term and you will fall off the wagon big time and start the process all over again (see first paragraph).
So what we need to do is up your calories slowly over a period of time until your body is eating a reasonable amount of calories (government guidelines for a female is 2000/male 2500, again everyone is different). Once your eating a reasonable amount of calories and maintaining your weight we can then look at removing some calories to get you into a deficit.
So lets say your female and you’ve slowly increase your maintenance to 2000 cals. so….
2000 cals minus 400 leaves you with 1600 per day to diet and lose weight (fat) on, that is far more achievable and sustainable than 1000 cals per day. This is just an example as well, I know women currently dieting and losing fat on over 2000 cals a day and they are loving their food and don’t struggle with dieting at all and why would they!
So if your sick of eating scraps of food, eating super low calories and getting no where then giving up and eating loads just to repeat it all again then STOP!! The old saying of “the definition of insane is trying the same thing over and over and expecting different results” so stop repeating something that doesn’t work for you and think long term.
Eat more, nourish your body, get it back to a healthy, strong metabolism and maintenance level of calories and then when your there you can think about dieting and I promise when you do start dieting down a little bit in the future you’ll be able to eat more, and enjoy your food more while losing weight and fat in a way you can actually enjoy and stick to.
If anybody has any questions at all on the post then please email us with any questions and I’ll be more than happy to answer them.
Good luck with your goals and remember think long term health, not just short term fat loss.