I keep trying to lose weight and nothing is working….

So the new year is upon us which means for a large portion of people weight loss is high on their list of priorities. Today we will talk about the safety and costs associated with dieting and more specifically a deeper look into why it may not be working.

If you tuned in for the last blog about TDEE or Total Daily Energy Expenditure you know the body is a very complicated place. There is a ton going on internally and externally, and with that comes an appropriate amount of fuel needed to stay “healthy”. If you didn't catch the last blog, I want you to click on one of the links below and calculate your TDEE.

TDEE Calculator  or Precision Nutrition Calculator 

Calculate an estimated TDEE above to see what your daily amount of calories for weight maintenance is.

You will notice that the totals between the two may vary, again this is just an estimator. I would recommend starting somewhere in the middle of the two and monitoring your body's feedback week after week. 

Not sure where you fall in terms of under over eating but you know you aren’t making the forward strides you are after? 

For the next week try logging your food 

• You will need a food scale, or at the very least some measuring cups 

•  free tracking application,  I use My Fitness Pal and that is what I am most comfortable with, but there are a few other calorie/macro tracking apps out there. 

After you have logged your food for about a week or so, take the average for the week's calories. Are you under or over your daily TDEE????

If you’re under and you suspect you’ve been there for some time let’s chat quickly about somethings internally that are taking a hit. 

• Your body has likely slowed down basic metabolic functions to preserve the little energy it does have available

• Production of sex hormones has likely slowed 

• Loss of interest in sex + mood swings 

• Body will turn to protein from your muscles and structure for energy since it isn’t receiving enough from your nutrition

• Cognitive functions decline- foggy thinking, forgetful, creativity down 

• Recovery slows down, make it damn near impossible for your body to repair and restore the tissues damaged from exercise 

Conversely if you’re over-eating the body over produces hormones which negatively affect men and women in different ways.

For example, negative effects on reproduction, our brain, metabolism and recovery. 

Maintaining energy balance is key, and looks different from person to person. 

• Maybe you are eating enough calories but the choices you are making aren't the best? Maybe your nutrition is all carbs and fats and hardly any protein or vice versa?

• Maybe after tracking it turns out you were eating more than you thought you were?

• Maybe your intake doesn’t quit match up with your day to day activity levels?

• Maybe we haven’t been consistent for long enough?

If your findings today showed you’ve been undereating for a long time

• slowly try to work your way up to the calories your body needs.

• After a few months here working on a healthy relationship with food again and laying a good solid base, then we can talk about dieting again.

If you have been overeating for a while,

• gradually decrease your calories every 2 weeks or so until you are at your maintenance numbers.

• Pay attention to how your body feels and the changes that take place.

• Take measurements + photos to track progress

We will be chatting all month long about this stuff so stay tuned for more, and subscribe to the monthly newsletter so you never miss a beat. 

Confused about all of this stuff and want some help?? Apply to work with me 1:1 today!