INCREASING CALORIES TO LOSE WEIGHT
You heard…. im about to tell you why INCREASING you calorie target
Yes that means TARGETING more FOOD intake
Might actually help you to LOSE weight
Is this some kind of magic trick
Is this a body coach esc eat more to lose more
Boosting the metabolism to expend more
Is this one weird trick the magazines promise you???
More of a Jedi mind trick (star wars reference for those not knowing) or a psychological illusion
Studies have shown that if you are targeting a calorie target that’s too low
And you are finding it too difficult to adhere
You might be less likely to actually stick close to that level and actually overeat, either knowingly or unknowingly
You are hungry, stressed about your weight and you break the diet with something small which leads to a something a LOT
You think fcuk it… ill start again on monday
As well as this
Low calorie diets are also draining
Mentally & physically
So you will move less, exercise to a lesser intensity, walk less….lowering your daily energy expenditure… perhaps lower than the target you set!
More energy to move more
Slight increase might allow for inclusion of your favourite treat and therefore mentally easier to cope
Slight increase might just stave off those feelings of hunger allowing you to sit at that level of calories instead of the blowout when you walk past a corner shop hungry
Don’t believe me… hes some research that backs this up (being all evidence based and that)
In this weight loss study which was based on obese patients, separated into 2 groups.
1st group set a low target based on their dieting history (they had dieted before, so should be used to it and might have stalled, which had a high level of expected results (weight loss)
2nd group were set calorie targets purely based on a equation using age, sex & activity levels which produces slightly higher targets
Both groups targets were greater than the usual prescribed 500 calorie per day deficit
Both groups lost significant weight, however the group with the less aggressive target set by calculation lost significantly more
Results suggest that a diet prescription with an energy deficit below the estimated energy requirements does not lead to greater weight loss and probably reduces COMPLIANCE. Estimating individual energy requirements rather than using dietary assessment may IMPROVE weight loss
So what am i saying here?
If you are setting a calorie target that should be low enough to lose weight
But you aren’t losing weight
Firstly are you 100% sticking to it?? If not then raise it up slightly and try sticking to a larger target and check your results
You may get a slower progress than on the lower target you were AIMING for… but actually getting results rather than no results is the achievement here
If you think you are adhering to it 100% but not getting results, you either need to be a little more clinical…. weighing food better, including absolutely EVERYTHING that passes your lips
Also looking at just how active you are, does your calorie target match the level of activity you used to set it? Has setting too low a calorie target meant your activity levels have dropped significantly?
Ultimately our target should be one you can stick to…be it aggressive or steady
NEED HELP with any of this