When people embark on a weight loss journey, the most common first steps are changing the quality and quantity of foods consumed.
Many switch from eating high energy density foods (a lot of calories in a small amount of food) too low energy density foods, or fewer calorie foods.
There’s a common misconception that eating less will result in weight loss, and although this may be true in the beginning stages, this method will not work long term.
So here’s the skinny on obesity…
You read that correctly.
After 10 years in the health and wellness industry, the overwhelming amount of fat loss clients I have helped needed to increase their daily caloric intake to get their desired results.
You see, when your body is in a severe deficient for long periods of time it can’t function at its best. Calories are processed as energy in the body, so if you aren’t eating enough food to provide the energy needed for basic functions, the body suffers and your metabolism becomes sluggish. Once this happens your body’s survival mechanisms are triggered and you enter what is called “starvation mode.” History shows that you haven’t provided your body with enough fuel to function at its best, so it reserves any calories it does receive and stores them away as fat. This is the most common reason I have noticed as to why people gain an accumulation of weight over the years.
The good news is you can make small, easy changes to help jumpstart your metabolism and get it working for you, not against you!
1. Get an idea of where you need to be.
If you have fallen victim to cutting too many calories in hopes of losing weight, but have steadily gained inches over the years then try out this free calorie calculator to get an idea of where you need to be to get results.
2. Get an idea of where you are.
You cannot get to where you’re going if you don’t know where to start. Keeping a food journal is a great way to see where you’re currently at in regards to nutrition and it helps hold yourself accountable going forward. If the traditional paper and pen isn’t your style, apps like MyFitnessPal make tracking your calories and macros easier than ever!
3. Eat every 2-3 hours.
Whether you start eating first thing in the morning or you practice intermittent fasting and don’t eat until noon, make sure to eat every 2-3 hours after you first bite for the day. This helps keep your blood pressure and sugar regulated while firing up your metabolism. Regardless of the time frame allotted for you to eat during the day, just remember to get your specific caloric needs met in your desired schedule.
All in all, if you’re eating a diet full of high quality foods, like fruits and vegetables, don’t be afraid to eat more food, more frequently…your body and the scale will be happy you did!