It sounds so simple, eat less to lose more. That’s the formula for successful weight loss, right? More often than not, this is not the case.
At PPT, we make a point of helping each of our clients not only follow our dietary recommendations but give them an insight into why we do what we do. More often than not, when working with a client on their fat loss goals we find that adding calories to a diet will have a greater effect than reducing!
When looking to lose fat, don’t always go for the ‘less is more option’. Although you may find success initially in reducing your calorie intake, this is never the best long-term option. Studies show that after 4-5 days of energy deficit (either through diet, exercise or a combination of the two) your body makes the necessary changes to reduce metabolic rate. Although a fantastic survival system, this can be a nightmare for fat loss. Once this adjustment occurs, and your metabolic rate will drop, and fat loss will slow down to a screeching halt. Add this up long term and you’ve successfully developed the metabolic rate of a sloth!
Think about it. All of your bodies systems run on the fuel that food provides us. You need a certain amount of calories to have optimal brain function, sight, heart rate, etc. Optimal fat loss potential and 6 pack abs are a long way down the list of the essential systems of the body!
When working with PPT clients in this situation, we always PROGRESSIVELY assist them in working their metabolic rate back to a healthy level. It’s quite easy to calculate an individual’s metabolic rate. We always use DEXA scanning to calculate resting metabolic rate (RMR) as it the most accurate method available to PT’s, but there are many online calculators and other methods as well. But remember this important point; although you may work out your RMR, if you’re someone who has undereaten for long enough, you’ll need to bring calories up gradually. Jumping back too fast WILL lead to fat gain! Rule of thumb, the longer you’ve been under-eating, the slower you’ll need to add calories back in.
If done right, it’s extremely common to see people lose large amounts of fat while adding calories. A lot of the positive change occurs through the restoration of hormones like IGF-1 (which becomes suppressed after long-term energy deficit). These hormones basically regulate metabolism!
Here’s a look at what changes we have achieved for some clients by increasing their food!
The results speak for themselves! If you’re someone who’s been dieting for some time and feel like you’ve hit a plateau, don’t always think that adding extra training or further reducing your calories is the best method. You may be doing more damage than good!
To get in touch and discuss with our trainers your individual goals is easy. Simply send click here and supply your details to get a start to healthier eating and some great results.