Calories in vs calories out.....is it that simple?

4theking

I had someone ask isn’t it all about calories in vs calories out and this comes up a lot so I thought I would address on here. While it is true if you eat less than your body burns, you will lose weight, people often forget that the only thing constant about our bodies is they are constantly changing. Our bodies are very good at adapting, at surviving. When you create a caloric deficit either through diet or exercise or a combination of the two, your body starts making adjustments to offset the lack of energy. These adjustments to prevent starvation occur through hormones. When dieting, the hormones leptin, thyroid, and testosterone all go down and the hormone cortisol goes up. These hormones drive/effect metabolism and the importance of these hormones for retaining muscle and losing fat, cannot be overstated. These hormone adjustments are usually referred to as starvation mode.

The advice that I give when trying to help someone lose weight if they are stuck typically revolves not around calories in vs calories out, but hormones. Some of this advice includes spike/refeed days, carb depletion/carb loading, sprinting or other intense cardio instead of long duration, two week diet breaks and one week break from exercise, All of these things center around preventing, slowing down, or helping to rebound the negative effects that occur to your hormones with prolonged caloric deficits.

So in a perfect world we could do the math and everyone would lose 1-2 pounds a week and reach their goals right on time, but our bodies are far too complex for that. Calories in / calories out is a good starting point but only a starting point.

Ambrogio1

I shall copy this and send it to a group of people so they can see your pt and understand it.


Thanks

StartingOver4Me

:happy: :flowerforyou:

shakybabe

so if its hormone related, especially for women of certain age (I'm 42 and entering the peri-menopause) then this product.. puriance for women should help as they claim it helps control Estrogen and Cortisol levels that drive our (monthly) cravings.

As they are targeting cravings and hormones are they more likely to work than just a diet pill/fat burner containing caffeine or capsicum to boost metabolism?

I've gone from 12st 7 last June to 10st (140lbs) this month but seem to be stuck and fluctuating between 10st and 10st 2-4lbs (depending on TOTM). I'd really love to be 9st something! ... based on what you have said about hormones affecting weight loss do you think these will work?

http://puriance.co.uk/how_works_women.html

tabinmaine

I agree with this 100%, I had been stuck with no weight loss the past 2wks, got so mad because I exercise my *kitten* off and eat well that I went out on Wed and had a Big Mac meal for lunch, and then went and swam a hr that night, I was still under my calorie goals that day though even with the Big Mac

I think I shocked the heck out of my body by giving it something I had not done in 9wks. Junk fast food... and voila..1.5 lbs gone as of this morning !!

mrscdgogan

i just started this journey... should i be eating the extra calories from working out? I have had conflicting opinions....

LeenaRuns

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

scampbell19

Thank for the info!

4theking

so if its hormone related, especially for women of certain age (I'm 42 and entering the peri-menopause) then this product.. puriance for women should help as they claim it helps control Estrogen and Cortisol levels that drive our (monthly) cravings.

As they are targeting cravings and hormones are they more likely to work than just a diet pill/fat burner containing caffeine or capsicum to boost metabolism?

I've gone from 12st 7 last June to 10st (140lbs) this month but seem to be stuck and fluctuating between 10st and 10st 2-4lbs (depending on TOTM). I'd really love to be 9st something! ... based on what you have said about hormones affecting weight loss do you think these will work?

http://puriance.co.uk/how_works_women.html

I wouldn't believe an ad that is trying to sell you something. There are many ways to control cortisol without taking pills.

4theking

i just started this journey... should i be eating the extra calories from working out? I have had conflicting opinions....

If you have a lot to lose, you can get away with not eating exercise calories. Not eating exercise calories creates a larger deficit which will negatively effect your fat burning hormones. This is especially true the leaner you get. I always recommend not eating exercise calories and having a spike day once a week.

4theking

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

Not sure what you are getting at here??

porcelain_doll

So overall, we should just keep things changed up regarding diet and exercise? That sounds like a good plan. Keep the body guessing. I try to keep things changed up anyway just to prevent boredom.

LeenaRuns

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

Not sure what you are getting at here??

To me the kind of calories in are as, if not more, important that the number of calories in. It's not simply calories in, calories out.

porcelain_doll

.

4theking

So overall, we should just keep things changed up regarding diet and exercise? That sounds like a good plan. Keep the body guessing. I try to keep things changed up anyway just to prevent boredom.

Yes! Have one day a week that you eat over Maintenance calories. The main point is work with your body, not against it. You can't try to speed up fat loss or bad things happen. Slow and steady!

LeenaRuns

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

Not sure what you are getting at here??

To me the kind of calories in are as, if not more, important that the number of calories in. It's not simply calories in, calories out.

Nevermind. I just read your profile and can see that you won't agree :-)

4theking

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

Not sure what you are getting at here??

To me the kind of calories in are as, if not more, important that the number of calories in. It's not simply calories in, calories out.

The kind of calories can effect hormones as well. Whether this food or that food is healthy, and what healthy means is highly debateable.

birdinho

do you recommend Spike day or Spike Meal???

LeenaRuns

I think eating well is important too. Just because you're losing weight on Doritos and soda doesn't mean you're healthy!

Not sure what you are getting at here??

To me the kind of calories in are as, if not more, important that the number of calories in. It's not simply calories in, calories out.

The kind of calories can effect hormones as well. Whether this food or that food is healthy, and what healthy means is highly debateable.

I'm not going to start an arguement here.

Congratulations on all that you've accomplished, and I wish you the best of luck in your journey.

porcelain_doll

do you recommend Spike day or Spike Meal???

Good question. I prefer a Spike day myself. :glasses:

keeponkickin

Well said. I'm living proof his advise works!!!!

4theking

do you recommend Spike day or Spike Meal???

It takes several hours to increase hormone levels so a whole day at a surplus is best.

Amandarbeebe

what all do you do with spike 84? The routine or the supplement with the routine?

4theking

what all do you do with spike 84? The routine or the supplement with the routine?

Spike 84 is all about the plan. Eat bmr for six days and have one day at 2 x bmr.

leanne4000

i just started this journey... should i be eating the extra calories from working out? I have had conflicting opinions....

yeah Im confused on this one too. And whats a "spike day"?

Ambrogio1

I tool this rip down, didn't realize it was the person who wrote it and then it was someone with nothing in there profile
Sorry if I upset the post to the doritos stuff

MYAAAAAAAA BAD

dawnemjh

bump

birdinho

My calories cycle all week as I only have carbs on training days so im guessing the surplus is whatever I have left from not eating over the week and consume now? Does that sound right:??

shakybabe

so if its hormone related, especially for women of certain age (I'm 42 and entering the peri-menopause) then this product.. puriance for women should help as they claim it helps control Estrogen and Cortisol levels that drive our (monthly) cravings.

As they are targeting cravings and hormones are they more likely to work than just a diet pill/fat burner containing caffeine or capsicum to boost metabolism?

I've gone from 12st 7 last June to 10st (140lbs) this month but seem to be stuck and fluctuating between 10st and 10st 2-4lbs (depending on TOTM). I'd really love to be 9st something! ... based on what you have said about hormones affecting weight loss do you think these will work?

http://puriance.co.uk/how_works_women.html

I wouldn't believe an ad that is trying to sell you something. There are many ways to control cortisol without taking pills.

What others way are they of controlling cortisol and estrogen?

4theking

so if its hormone related, especially for women of certain age (I'm 42 and entering the peri-menopause) then this product.. puriance for women should help as they claim it helps control Estrogen and Cortisol levels that drive our (monthly) cravings.

As they are targeting cravings and hormones are they more likely to work than just a diet pill/fat burner containing caffeine or capsicum to boost metabolism?

I've gone from 12st 7 last June to 10st (140lbs) this month but seem to be stuck and fluctuating between 10st and 10st 2-4lbs (depending on TOTM). I'd really love to be 9st something! ... based on what you have said about hormones affecting weight loss do you think these will work?

http://puriance.co.uk/how_works_women.html

I wouldn't believe an ad that is trying to sell you something. There are many ways to control cortisol without taking pills.

What others way are they of controlling cortisol and estrogen?

To control cortisol get more sleep, reduce stress, reduce duration/volume of cardio and have one spike day a week of a suplus of calories.

4theking

My calories cycle all week as I only have carbs on training days so im guessing the surplus is whatever I have left from not eating over the week and consume now? Does that sound right:??

You could probably do it that way. I just go off bmr and use a fixed number for six days.