In Part 1, I discussed the nature of energy balance. How at it's core - losing body fat is a simple process. Remember, you must create an energy deficit in order to lose body fat. The number of calories out must be less than calories in.
Often times, I get questions about why the fat isn't coming off. People tell me they do everything, yet nothing is happening.
There are two possibilities: (whether you're aware of it or not)
1. You're still eating too much food
2. You're not eating ENOUGH food
Let's start with the first, as the second is a bit more complex.
It's common to eat more food once you're active. You tell yourself "Well, I spent 75 Minutes on the elliptical at the gym - I'm okay to eat 5 Taco Bell Taco's and wash it down with a 32 oz soda". (This raises a whole new issue of rewarding work with food - that I'll address in the future).
And often, it's not the "bad" food either. It's a lot of the healthy stuff. You don't need to eat "bad"foods to gain body fat. You can eat healthfully and still gain fat.
The idea is that sometimes you may not be aware that you've added calories. You workout to create a deficit, then immediately turn around and re-fill that deficit. The total difference is zero, you see no loss.
Now the second idea is a bit trickier. Everyone needs calories to live and function. You know that. But all of us require calories in order to lose body fat. Call it the minimum threshold for fat burning.
Without eating the proper amount - you will remain and stay stuck for a long time. This amount is not a fixed value. But in general we can make a ballpark / assumption that for women the value is around 1200 kcals, and men 1800 kcals.
There are other signs than just the scale. How do you feel? Are you groggy? Irritable? Tired? Getting plenty of sleep, but still feel "off"? If you're active you need to look at what you're eating and determine if you're getting your needs met.
Often times, I get questions about why the fat isn't coming off. People tell me they do everything, yet nothing is happening.
There are two possibilities: (whether you're aware of it or not)
1. You're still eating too much food
2. You're not eating ENOUGH food
Let's start with the first, as the second is a bit more complex.
It's common to eat more food once you're active. You tell yourself "Well, I spent 75 Minutes on the elliptical at the gym - I'm okay to eat 5 Taco Bell Taco's and wash it down with a 32 oz soda". (This raises a whole new issue of rewarding work with food - that I'll address in the future).
And often, it's not the "bad" food either. It's a lot of the healthy stuff. You don't need to eat "bad"foods to gain body fat. You can eat healthfully and still gain fat.
The idea is that sometimes you may not be aware that you've added calories. You workout to create a deficit, then immediately turn around and re-fill that deficit. The total difference is zero, you see no loss.
Now the second idea is a bit trickier. Everyone needs calories to live and function. You know that. But all of us require calories in order to lose body fat. Call it the minimum threshold for fat burning.
Without eating the proper amount - you will remain and stay stuck for a long time. This amount is not a fixed value. But in general we can make a ballpark / assumption that for women the value is around 1200 kcals, and men 1800 kcals.
There are other signs than just the scale. How do you feel? Are you groggy? Irritable? Tired? Getting plenty of sleep, but still feel "off"? If you're active you need to look at what you're eating and determine if you're getting your needs met.
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