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What to do when your diet stops working.

So what can we do about this?

 

Any of us who have dieted in the past have probably had that good initial weight loss where we’ve dropped pounds over the first couple of weeks and then it starts to slow down where it stalls and so today we’re going to look at as to why this happens and what our options are when this happens.

Ultimately a diet fails (meaning when you’re no longer losing weight) when it no longer creates a calorie deficit (when we’re burning more calories than we’re consuming) to which you can stick to.

Do you have a slow metabolism?

There were 3 different studies done on this topic and these studies told us information about the metabolism and how it works.

Study 1- A study done by Frankenfield,2005. In this study, he wanted to look if predictive equations actually matched people’s metabolism(BMR) in healthy non-obese adults and obese adults.

Which exercise is best?

A few things to think about here-

When it comes to weight loss it appears exercise alone is not enough.

Many exercise sessions burn far less than we expect.

Exercise alone typically results from a change of less than 3% of initial body weight, e.g, if someone weighs 100kg, well if they just started exercising alone then it would be roughly 3kg worth of fat loss, with absolute weight losses between 1kg-3kg in body weight.

A License to eat.

“License to eat. Information on energy expended during exercise affects subsequent energy intake” (Duncan Et Al, 2016)

 

This above means that it is looking at, if we are told the number of calories that we’ve expended during an exercise session (how many calories we’ve burned) well does this affect how much we then go and eat after we exercise?

 

How many calories do I need?

Calorie needs vary from person to person. This will depend on a huge number of factors, this is where one size fits all approach such as Slimming World and Weightwatchers fall down because they have an inability to tailor for an individual's needs.

Your calorie needs are dependant on the following-

Your age

Your exercise- i.e the duration, format and intensity

Your occupation- Are you someone who is sat at a desk or are you someone that is active during your job?

Genetics- Some people naturally burn more calories than others

What Is under Reporting?

What is under-reporting?

 

People unknowingly underestimate the number of calories that they are eating.

If someone is overeating calories without realising it, this can impact on their weight loss.

This can make people feel like they are working hard but not seeing the results from it. Some reasons/examples of why this is are as follows-

Sauces/oils

Drinks

Amounts of food

Forgetting about food that you have eaten

 

how to build habits

Building habits

Your habit statement-

“I am 90-100% confident I will (this will be your action) when (this will be your trigger or the situation that will remind you to ask here) for the next 7 days”.

For example- “I am 90-100% confident that I will eat one portion of fruit (your action) at lunch (your trigger) in order to improve the quality of my diet.

 

Getting it just right

You have to be sure that you can stick to the habit. You have to be 90-100% sure.

What are habits?

In simple terms, habits are built in tendency for our brains to repeat things that we’ve done before. Habits save brains space as we don’t have to think about what we need to do all of the time.

The Most important part of weight loss (NEAT)

NEAT is calories that you burn that’s not from planned exercise.

This includes things such as:

Sitting on the sofa twitching your feet

Carrying shopping bags to your car

Standing

Speaking

Holding your posture

 

NEAT has a huge part to play when it comes to your calories in vs your calories out. Below are some examples as to why this is-

When we are resting we burn 77 calories per hour

Sitting down burns 80 calories per hour

Sitting whilst fidgeting burns 118 calories per hour

The most effective way to lose fat.

NEAT is calories that you burn that’s not from planned exercise.

This includes things such as:

Sitting on the sofa twitching your feet

Carrying shopping bags to your car

Standing

Speaking

Holding your posture

 

NEAT has a huge part to play when it comes to your calories in vs your calories out. Below are some examples as to why this is-

When we are resting we burn 77 calories per hour

Sitting down burns 80 calories per hour

Sitting whilst fidgeting burns 118 calories per hour

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