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Exercise is not the issue, when it comes to losing weight it's far less important than diet and metabolism. When in a plateau, increasing exercise may help drop a few more pounds in the short-term but it will compound the true issue in the long-term.
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It's my pleasure, Thank you :smile:
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She's lost 65lbs so I'm pretty sure she knows how to measure food and calculate calories. I'd bet 20lbs of bodyfat it's a new "set-point". Persistent metabolic adaptation 6 years after “The Biggest Loser” competition Of the 16 “Biggest Loser” competitors originally investigated, 14 participated in this follow-up study.…
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I agree with you, a cheat meal doesn't do anything to help metabolic adaptation but it can help mentally. One meal isn't enough. It takes an actual caloric surplus for 12-24 hours to increase leptin just like a deficit lowers leptin. So whether you're in minor deficit or even at maintenance it will not reverse declining…
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First I just want to say that you can do this and you have full control over your success. Second what you just described is exactly how I was for most of my life. The true cause of our misery is not 5 slices of cake or a dozen donuts but the way we dieted. Being so restrictive leads to a loss of control and then the…
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Actually I think I'm okay with the term "cheat day" because, by having my weekly calorie surplus I'm "cheating" the biological system that made it impossible for me to keep weight off. Cheaters win at the game of long-term weight loss because there's no reason to stop living this way.
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I did it for a full day to intentionally have a small surplus and now it's the whole weekend.
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That's why the word "cheat" is dumb and I call it "spiking". I can totally relate. In the past I wanted to be perfect on my diet and "cheating" made no sense at all. I also thought it would send me on a downward spiral. Neither one is true. The first time I "Spiked" was out of desperation. I was in a 4 week plateau and…
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Not sure what you mean but if you look at my progress photos "cheating" is exactly how I lost and maintained the weight for 12 years. Every week I had a day with a calorie surplus and still do today. If you look at my diets side by side from the dozens of times I failed and this time, the only major difference you'd see is…
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Me too! I'm a beast at the gym the day after.
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People who say it's bad either have no clue or are lying. Just be in control and don't feel guilty after.
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Listen to your body and feast! Next day go back to your diet and your mind will be free from cravings and energy will be restored :smile:
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This is why "cheating" is crappy word for it. The reason most of us are overweight to begin with is because we were not in control. When we plan it, we are IN control.
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I did for the first couple of years but after learning more about glycogen I thought it might be better to have my big lift workout the day after the high calorie day and it definitely is the case for me. I am reps stronger the day after high calories, I feel like a beast. Since then my high calorie day is a total rest day.
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Sweet, I was worried I made it even more confusing :wink:
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I have a theory that energy homeostasis is a switch that follows a circadian rhythm so that day to day energy balance is what triggers metabolic adaptation. It has very little to do with our weight and the amount of fat on our bodies. When I was overweight. I was always confused by the reason why I'd ever feel "hungry".…
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I'm telling you from real-life experience that something "magical" happens when you interrupt your diet with just one day of a calorie surplus. There's an even a greater benefit if you plan it ahead of time instead of the proverbial "falling off the wagon" scenario. When you choose to do this, you are in control and you…
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It's a lot of food isn't it?! Of course it's possible to eat over but some people forget that if you had a 3,500 calorie deficit going in you'd have to eat 3,500 calories above maintenance to wipe it out. You got it. My day usually is like this; Morning: Pancakes with maple syrup, sausage and donut #1 - around 1,000…
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I think it's time to quit labeling foods "bad" and "good". The truth is you could eat anything and still lose weight. It's "good" to truly enjoy the foods you love, and it's tough to enjoy it if you believe it's "bad". I used to have a very abusive relationship with food. I'd love it, hate it and then hate myself. Then I…
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You'd still have to eat (Weekly deficit + Maintenance cals) to wipe it out completely. But yeah, you have a much smaller buffer than me because you are so very tiny :smile: My experience; If I burn an average of 3K a day my weekly maintenance calories would be 21K and to lose 2lbs I'd subtract 7K so my weekly calories for…
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It's nearly impossible to blow a week of deficits in one day. I don't like the word "cheat" for this but for the past 12+ years I have a planned 24-48 hour calorie surplus day/weekend each and every week. I look forward to it all week by taking mental notes of what I'm craving and having them guilt-free in just a few more…
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Eating above maintenance for 24-48hr will help much faster than just shooting for maintenance. Think of it like sleeping. When you only sleep 3-4 hours a night for several days, your eventually your going to crash for 10-12 hours. Learn to listen to your body, cravings are not a matter of will-power but intuition.…
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I really don't think you're miscalculating 1200 calories a day. I have been where you are many times and I was told that I wasn't logging correctly or even lying. I know it sucks but don't give up. How long have you been stuck and how much have you lost over the past year?
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You can do it! I lost 100lbs about 12 years ago and another 30lbs since. Just be patient, never guilt yourself, enjoy the journey and never give up. Also, and this is a tough one I know, don't put too much emotion into the number on the scale. It can fluctuate daily for no apparent reason. When it happens to you just let…
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Actually leptin is far more responsive to overfeeding post-calorie restriction, studies show in as little as 12 hours. And while it will indeed start dropping again when back to calorie restriction it also comes right back up again after the next weekly refeed. This is about long-term weight loss. "Leptin levels in fasted…
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Amazing!! You look great.
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The emphasis of the refeed is a macro not calories. Basically I was told you fast from either fats, carbs or protein short-term and then focus refeed on it for a day. I don't practice this, it's just what I've heard.
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I understand what you you're saying but I'm posting here because my experience can help someone. You can call this bro-science if you want and yeah I've had to connect a few dots. The fact is there are dots to connect that show why I was able to lose 100lbs in less than a year and another 30lbs over the next 10. Instead of…
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Refeeds are also used to replenish macro's. I don't really see what I've been doing the past 12+ years as a typical refeed. It's a day off to restore, recover and enjoy food & life. Also, Leptin can stay low at maintenance calories after dieting so I have a purposeful calorie surplus. Having it weekly keeps leptin from…
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I have my high calorie on a rest day so it's a total break from diet and exercise. Also I have amazing workouts the day after the rest day with all of the stored glycogen and recovery.
