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Metabolic Adaptation goes far beyond; less body weight = less energy used. I always knew there was more to losing weight than "eat less and exercise more" because I've done just that over and over again. Sure I'd lose weight at the beginning but I'd hit a point of little weight loss and extreme food cravings. That's when…
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True, but it seems like many people here are struggling with it. I wrote this after reading multiple posts about being stuck in a plateau. When I first began posting about this 12-13 years-ago on other sites I was told it was insignificant or "bro-science" and that my body would figure it out and I'd gain it all back.…
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Amazing! Well done :)
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You look amazing and so much happier Way to go!!
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insightful
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The year I lost 100lbs was also the year I accepted Christ into my life. In fact it was God first and then weight loss. I know I would not have done what I did or be where I am without Him. The love and forgiveness that he offers gave me the confidence I needed to change my life inside and out. He was by my side the whole…
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Yeah it's very similar. A key I've learned in the last several years post 100lb weight loss, is that I don't want to burn what I'm eating I want my body burning and storing energy as often as possible. Specifically glycogen because I'm not that keen on fat storage. Another tip is you want low carbs day on the days you…
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*Don't workout on Day 1, you want to have a small calorie surplus It's a full day off
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Usually it's water weight but it could be metabolic adaptation. Whenever I want to drop a couple of pounds I go a bit more extreme in daily energy balance. I'd take your 1500-1800 daily calories and break it up for a week. You have around 12,000 calories for the week. Day 1 - 3,000 calories (high carb) Day 2 - 500 calories…
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Thank you! I grew up overweight, started dieting when I was 14. My weight yo-yo'd until my mid 20's when it just kept going up and up to the point I said screw it, it's not worth the fight. But when my son was born I regained motivation. I wanted to be around for him and if he was cursed with my genetics, I wanted to show…
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You've lost 80lbs in 7 months which is excellent and something to be very proud of. You deserve and also need a break. I'm pretty darn sure it's metabolic adaptation. The issue is you say you "never cheat" and you need too. I recommend you take a full week off or at the very least 1-2 days off. Let your metabolism bounce…
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(OP) If you went high calorie on Saturday, like this past Saturday, I'd totally expect to be up a few pounds. Did you eat 10,500 calories over what you expended? Probably not. In truth a high calorie day is the best thing you could have done for yourself since you've lost a lot of weight in a short period of time. As far…
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Hey Beth found me. Sorry I haven't been around much, I wish I had a great excuse but I do not. No one has to buy the book, I've always shared the plan freely to anyone who asked. For those who don't know my story I'll share the semi-short more personal version. When you know where I was compared to where I am, you'll…
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I believe that ultimately it does come down to calories in and out and I also believe a calorie is a calorie as it relates to energy. The benefits of choosing "better" calories are pretty obvious. The good news is you don't have to feel guilty having a donut or ice cream while trying to lose weight. Just count your…
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My friends, if your diet plan is causing you to feel depressed you need to change it up. The journey of weight loss should be exciting and enjoyable. If your miserable it's not working regardless if the scale is moving. If you hate it you probably won't see it through and you definitely won't continue when you move into…
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I agree with the 80% Diet -10% Exercise - 10% Genetics view. I don't think of exercise as a weight-loss necessity like I used to. I use it for strength, flexibility, and mental health. In a way taking the "pressure" off my workouts. Instead of feeling like I need to do this to lose weight I do it because i like the way it…
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That's because one "bad" day doesn't offset anything except the scale very short-term. After a high calorie day we feel bloated and weigh more due to water and not body-fat.
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I have one every week and I have for over 10 years. I plan it so I am in control. God rested on the 7th day so why don't we? I would still log it but don't freak out over what you ate or any weight gain. Because, you will gain weight but it's mostly just water from sodium and storing of glycogen. Let's say you burn 3,000…
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Ok so I didn't take the time to figure out the proper mathematics. It's just to prove the point that metabolism will slow , but slow gradually while dieting. Then even if we are still losing weight, once it begins to slow down we get frustrated and tend to quit. I am not saying metabolism will slow by 24% over 4 weeks but…
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You won't, it takes several days of calorie restriction for Metabolic Adaption to begin. The problem is most diets last months. For those looking to lose 50-100lbs M.A. can be a real problem. If the goal is to drop 10lbs in a few weeks for a reunion you have nothing to worry about. Most are missing the biggest issue with…
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This is why people are so confused, you are 100% correct. "Starvation Mode" doesn't mean we will gain weight while eating less, it just means the body adapts to "save" us from starvation if the current conditions were to continue indefinitely Which why it's now called Metabolic Adaptation, it's a better description of what…
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Whatever you want to call it, "Metabolic Adaptation" is very real and one of the main reasons why we plateau while dieting and for those that succeed to lose weight, rarely keep it off. The studies I've read show that 7 days of caloric restriction causes a drop in leptin levels thus increasing food cravings and a gradual…
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Bruce, your transformation is amazing. It was your hard work but i'am proud of what you accomplished! I am back and back to stay. My hiatus was all about self-pity but I know my story isn't about a book tour, it's about helping people, even if it's one person at a time. I am so proud to see long-term Spikers like you that…
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With the new book I focus more on individual choices so people can customize the plan to best fit the way the like to eat. Personally I still eat over 90% of my daily carbs after 7pm and I probably will for life. I do believe there's a benefit physically and it fits exactly how I prefer to eat. I've learned that these…
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That level of adorable requires a 10!
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Exactly what he said, but you do get a metabolism boost with high fiber and high protein foods versus higher carb and fatty foods with the Thermic Effect . Still the best way to "kickstart" metabolism is over-eat for a day. Since the biggest direct effect on metabolism is the calories we eat it makes total sense to have a…
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Without reading all 17 pages of this topic, but to answer the question I believe in it 100%. The only caveat is "calories out" which is a huge variable that's unique to each person and takes a hit when we are in a negative caloric balance through diet & exercise.
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Yeah I have a book, but just like the last time I was active on MFP I offer free advice to anyone that wants it. Just send me an IM or post here and I will help the best I can.
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It's not, I know. I had known about cheat days for a long time but I was always afraid to do it. I also had the mind-set that foods like pizza and ice cream make us fat. When I first tried a Spike Day, it wasn't to help me lose weight, it was simply because I could no longer deal with my food cravings. Then when I lost a 3…
