"But I don't eat a lot and I can't loose weight!"
Have you ever said or heard this? chances are you have. Many people tend to think that by simply eating less they will lose weight, and while this is true to an extent and for a short period of time, issues can arise if it is not done and monitored correctly.
You found the new best diet online, followed to the letter and lost a few pounds, then you come off it and put the weight back on again, only to do it again next year, this is what we know as Yo-yo dieting.
Yo-yo dieting, or frequent cycles of weight loss and gain, can have a detrimental effect on metabolism. Frequently restricting your caloric intake can "damage" your metabolism and work against you in your weight loss journey.
This is known as Metabolic Adaptation.
Metabolic adaptation happens when a person drastically reduces their calorie intake, forcing the body to adapt by slowing down its metabolism to conserve energy. This is a natural survival mechanism, meaning now you have to eat less to maintain your bodyweight.
If you continue to do this for a prolonged period of time, even if you are not "on a diet" anymore, you will be the one saying "I don't eat a lot but I can't lose weight".
This is what will happen:
You don't eat a lot and eat mainly "healthy" foods, but you are not prioritising protein.
Your body goes in survival mode, slows its metabolism and your weight stalls.
If you don't do any resistance training you will lose muscle.
But wait! I joined a gym and do some weights and group classes! that is great, but you are not eating enough to provide your body with the fuel it needs to promote muscle growth and adaptations, remember, your body is in survival mode.
You end up with that soft "flabby" look.
Sounds familiar? if it does, here is what you need to do.
Step 1. Find help! if you are lost and don't know how to approach this, find help. Look for a professional who can guide you through your diet and exercise routine and eliminate the guess work.
Step 2. Start prioritising protein. Aim for 1g of protein per pound of desired bodyweight daily, and ensure you hit that number EVER DAY.
Step 3. Start a good resistance training program that is appropriate for your level and ability.
Step 4. Trust the process! this takes time, you cant reverse the damage caused over years or even decades in just a few weeks or even months.
Do this and YOU WILL SEE RESULTS.
Until next time!
Jose
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