3 WAYS TO TROUBLE SHOOT
Weight Loss Resistance
It is said that you cannot manage what you don't measure. The problem with weight, is that people typically only measure what's on their bathroom scale and then get frustrated that it's not budging in the desired direction.
The hope and pray method of weight loss doesn't work well. Often you have to switch course a bit and reassess. What I can say is that many also go into eating even less and working out even harder. I call that the "high achiever syndrome", where they have been successful at out-working everyone their entire life, so why not try and outwork the excess weight.
Until they can't.
Here are 3 ways to trouble-shoot your weight loss resistance, especially for the high-acheiver.
Keep in mind, I'm assuming you've already stopped eating like an 8 year old. If Mac and Cheese, pizza, chicken nuggets, and cereal are your typical dinner items, the rest of this might be a little over your head.
TDEE - TOTAL DAILY ENERGY EXPENDITURE
There is truth in that if you decrease calories for a period of time, you will lose weight. The issue is that most of the people I see that take this strategy are already TOO LOW in calories as their starting point. At some point, the body is like, "you're starving me, I'm holding onto EVERYTHING."
It's not uncommon to go through a person's daily eating (especially you ladies) and see someone only getting 1200 calories per day and wonder why they are fatigued, why their hormones are off, and just aren't recovering from their workout. When a person is too low in calories for too long, this creates a new set point that makes you operate at a too low level.
What are some common symptoms of being too low in calories for too long?
Fatigue. You aren't giving your body a chance to produce energy.
Hormone Issues. Hormones require a lot of energy to regulate.
Cannot Lose Weight. Your body is holding on for fear of starvation.
Why are most shooting for the 1200 calories? It's because they have been sold the Resting Metabolic Rate for calorie in-calorie out model. The falsity of RMR is that this number is what your body requires for you to do absolutely NOTHING and keep you breathing as you sleep. It's no different than ONLY putting enough gas in your car just to start the engine and then getting frustrated that you can't make it to your kid's school without the car running out of gas.
Instead, use the TDEE number (Total Daily Energy Expenditure). This takes into account your RMR (enough to keep you breathing) but also other areas where you burn calories doing life, like eating (yes, you burn calories while you eat and digest), exercising, and doing your daily activities from shopping, work, and everything else that happens in your day.
WARNING: The TDEE is going to shock you compared to what you have been eating. Use this calculator to find the number of calories you SHOULD be eating. It will give you a calorie target but also your macros breakdown (again, you're going to be shocked). These are necessary for the next trouble-shooting point.
EXPANSION BY TRACKING
How many people are advised to calculate their Resting Metabolic Rate (enough to breathe through the night) and then told to eat less? Is it any shock that the first 3 letters of DIET are DIE?
Most online nutritional advice (and most doctor's offices) is centered around restrictions and doing less. "Eat less." But if you've already been eating less and are fatigued, have thyroid issues and hormone issues, you think eating even less is going to solve the weight issue?
I've told far more people to eat more and move less as they start to work with me than the opposite. We need to build up, recover, and expand before we can lose.
Constantly focusing on less and less is also a crappy mindset because it perpetually sets you up to do the bare minimum in life. Let's expand and dominate instead. The only way you're going to do that is by feeding and fueling enough to do what you want to accomplish.
Once you get your macros and calories dialed in, you're most likely going to be eating WAY more than you have previously. This is to create a new metabolic set point to function fully, so then you have room for some calorie deficit down the road to cut some calories and not totally crash and burn.
One thing you'll notice is that protein will be much higher than you're used to. If you want your hair to grow back, your bones to maintain density, your thyroid to make enough hormone, and skin and nails to shine, you need lots of protein.
The fat and carbs are fuel sources and these can fluctuate based on how sedentary vs active you are.
Something to consider is that if you've been at 1200 calories for years and jump up to 2500, you will gain weight. But this doesn't necessarily mean you're gaining fat. You may gain a little, but much of the time, the increase in protein is replenishing the muscles. Part of the muscles' job is to hold onto fluids to help maintain proper hydration and electrolytes. Hence, some weight gain, not necessarily fat gain.
There are many apps out there to aid in tracking. I have been using My Fitness Pal for years. Many of my clients use Cronometer. If you've never tracked and live in constant frustration that you aren't losing weight, this is a must-do action item. Again, your weight loss is probably more to do with not eating enough than eating too much.
TIMING
Part of timing is being patient with the process. Part of timing is actually timing when you eat certain macros.
With the "being patient with the process" aspect, give yourself 45-60 days to work up to and maintain your new TDEE calorie load. Again, people start ramping up calories quickly, gain weight (expected), get frustrated, curse me out, and then ditch the process entirely.
If your TDEE is telling you to increase calories by 800-1000 over what you have been eating, increase calories each week by 150-200. Increase those calories first by increasing the protein. 25 grams of protein in a shake format is 100 calories. I don't care if it's not solid food right off the bat. Most will say they don't have much of an appetite starting out anyway.
The second part of timing is more geared towards when to eat certain macros. If you're exercising and need to increase your carb intake according to your TDEE, get those carbs in as close to your workout. Your muscles are primed to be fed and will welcome the fuel. Muscles are your organ of longevity and metabolic mojo.
As they are fed and want to be fed, they will start using fat for fuel when you are resting. Despite increasing calories (and carbs), you will start leaning out despite potentially increasing weight and burning excess fat you have in the thighs, butt, and gut.
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Dr. Kurt Perkins DC CCWP CFMP
4239 N. Nevada Ave. Suite 104
Colorado Springs, CO 80907
719-602-4545
hello@drkurtperkins.com
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hello@drkurtperkins.com
(719) 602.4545
4239 N. Nevada Ave. #104
Colorado Springs, CO 80907
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