Tag: Nutrition

You’ve likely heard that abs are made in the kitchen. And even the most challenging WODs don’t mean much without the proper nutrition to go with them. Sometimes, changing your body composition might mean eating in a calorie deficit. What is a calorie deficit, exactly? How can you use it, and what do you need to be careful of?

Let’s dive in!

What is a Calorie Deficit?

A calorie is a unit of energy, and it refers to the energy we get from what we consume. Some of these calories, you’re going to burn off. This is called your calorie expenditure. A calorie deficit is when you burn more than you consume. You can achieve it by eating less, moving more, or a combination of both.

Exercise isn’t the only thing that burns calories. There are three main functions at play:

1. Your resting energy expenditure (REE): This is how many calories your body uses at rest simply to keep you alive. Your REE is the calories you use to do things like breathe and pump blood.
2. Processing food: Your body burns calories digesting and metabolizing food. This is called the thermic effect.
3. Activity: This refers to the calories you burn through any sort of movement.

Very often, but not always, doing a calorie deficit leads to weight loss. More on this in a moment!

How Do You Know What Your Calorie Deficit Is?

Let’s say you want to use a calorie deficit to shed some body fat. As a very general rule of thumb, if you want to lose one to two pounds a week — which is generally considered a safe goal — you need to cut somewhere between 500 and 1,000 calories a day from your diet.

However, you’ll want to do a little more homework than this. First, you need at least a rough idea of:

• How many calories you eat in a day, on average. There are several food logging apps for this, like MyFitnessPal.
• How many total calories you’re burning a day. There are countless online calculators that can help you do this, but bear in mind none of them are going to be 100% accurate. (And that’s okay!)

Once you know how much you’re eating and burning, you’re going to have a better idea of a realistic calorie deficit. For example, let’s say that you’re eating about 2,300 calories a day and burning about 2,000 calories a day. Reducing your calorie consumption by at least 300 calories will already put you at a deficit. If you’re eating about 3,000 calories a day, however, you have a lot more wiggle room.

An Important Note About Extreme Calorie Deficits

Understandably, an athlete might think, “Okay, so if I want to lose more weight faster, I’ll just do a bigger deficit!” The logic makes sense, but this isn’t how the human body works. This is why crash diets are also not safe or effective. Extreme calorie restriction can backfire and actually lead to weight gain because it slows down your metabolism. Your body goes into starvation mode and hangs onto every last calorie you eat. Plus, you’re likelier to lose a lot of muscle along with fat, and we definitely want to avoid that.

It can be dangerous for your health in other ways, too. Doing too big of a calorie deficit can lead to malnutrition, a weakened immune system, dehydration, and heart problems.

How Long Should a Calorie Deficit Last?

You can’t eat in a calorie deficit forever. So, how long should it last? We’re going to give you another very general rule of thumb. The consensus is that you shouldn’t be in a deficit for any longer than 12 weeks. And if you do more than one deficit, you need at least two weeks of “maintenance” in-between.

However, this is a very simplified answer. Some people will need shorter deficits than others. The duration of your calorie deficit will depend on a number of factors, including:

• How many pounds of fat you want to lose total and per week.
• How quickly you want to achieve this goal.
• Your current weight and body fat percentage.

Again, there are calculators online that can help you with this! Don’t be afraid to take those breaks for maintenance. Yes, it means it’ll take a little longer to hit your goals. However, your fat loss will be more sustainable in the long run. Also, remember that weight loss isn’t linear. You might lose more weight some weeks than others.

What’s the Best Way to Do a Calorie Deficit?

As we mentioned earlier, you can achieve a calorie deficit by both eating less and moving more. More commonly, athletes opt to reduce their calorie consumption because it’s easier to control. Even with increasing your movement, remember that you can’t out-exercise a bad diet. This is a nutrition myth.

When it comes to reducing your calorie consumption, you want to do it in a way that’s sustainable. This means you still need to be satisfied with the food on your plate. Here are a few suggestions:

• Cut down on drinking your calories. These add up fast.
• Cut back on the portions you eat. Even one less spoonful of each food can add up to hundreds of calories.
• Watch out for condiments and other extras, like the butter/oil you cook with and your coffee creamer. These are sneaky!

Finally, we want you to consider this: Determine your why. Why do you want to do a calorie deficit? If you’re looking for a quick way to lose a lot of weight, this isn’t it. If you want to look and feel healthier in the long run, you might be on the right track! And above all else, remember that the weight on the scale doesn’t define you. Food is here to fuel us, but it’s also here for us to enjoy.

If you want to do a calorie deficit, then learning more about macronutrients can really help. Read more about what it means to count your macros.

When you shop for groceries, you probably look at food labels to check the expiration date, the number of servings, the list of ingredients, the number of calories even. But there’s another detail you might’ve missed. The nutritional label would’ve had Vitamin D, calcium, iron, potassium, and other vitamins and minerals listed. It’s important to know what you put in your body, and that includes these micronutrients. This is the term you use to refer to minerals and vitamins. They are vital in order for our body’s systems to do their intended jobs. But what are micronutrients, exactly, and why should you take care to get what you need?

Here’s what you should know.

What are Micronutrients?

Micronutrients, sometimes referred to as essential nutrients, are named so because the daily intake that our bodies require for these nutrients is low. They mainly facilitate the growth, development, and maintenance of our bodies.

Other things you see on nutrition labels are carbohydrates, fats, and proteins. These are called macronutrients, and they are needed in larger (“macro”) amounts because they produce the energy (calories) you need daily.

Psst! If you want to learn more about macronutrients, read our blog on flexible dieting.

Let’s focus on micronutrients. They are further divided into four categories:

• Water-soluble vitamins.
• Fat-soluble vitamins.
• Macrominerals.
• Microminerals.

As the name implies, water-soluble vitamins get dissolved in the water of our bodies, and our bodies have a lot of water — as much as 70%! Because of that, these vitamins exit the body pretty quickly, through the form of urine. So, they need to be replenished on a regular basis.

Fat-soluble vitamins, on the other hand, are not excreted as easily. They do not dissolve in water and accumulate in the liver and fatty tissues, so you don’t need to consume them daily.

Next, similar to macronutrients, macrominerals like calcium, which helps strengthen your bones and teeth, are required by the body in larger amounts.

Another mineral that is necessary for the development of bones and teeth is a trace material called fluoride. Contrary to macrominerals, your body only requires a tiny amount of trace materials (microminerals).

So, why are we telling you all of this? Simple: Micronutrients are good for your body, and your body needs them.

But… why?

Why Do You Need Micronutrients?

As we said earlier, micronutrients are called essential nutrients — because acting in tandem, they perform a multitude of functions in your body. And, importantly, you must get them through your diet, because your body can’t produce enough of them on its own.

Among the many things that they do, they aid in healing your wounds, building up your bones, and bolstering your immune system so you have a line of defense when viruses try to infiltrate your body’s systems. They also convert the food you eat into energy, and repair cells when they get damaged.

If you think about it, vitamins and minerals are kind of like peanut butter and jelly. Each is already amazing on its own, but together? Perfect.

As you probably already know, your body works 24/7. Even when you’re asleep, your blood is working to keep your heart beating. Your body is like an engine, repairing muscles, organs, and cells. It works tirelessly so you can get up every morning.

In order to keep up with the maintenance your body needs, there are a lot of vitamins and minerals performing different tasks and functions. Like, a lot. In fact, there are about 13 essential vitamins and roughly 16 major and trace minerals to keep up with the demands of your body.

We won’t go over the whole list, but here are a few more important micronutrients you need, and why you need them so badly.

Vitamin D

Vitamin D is both a nutrient in food and a hormone our bodies make when we’re exposed to sunlight. This micronutrient is important because one of its main functions is helping the body absorb calcium, and calcium, as we’ve discussed, is necessary if we want to have strong bones and teeth.

Not getting enough vitamin D can cause muscle weakness, pain, fatigue, depression, and it can put you at risk of getting heart diseases, high blood pressure, and diabetes. Some dietary sources rich in vitamin D are fatty fish, red meat, liver, and fortified dairy products.

Also, be sure to spend a little time out in the sunlight each day, if possible.

Iron

Iron is an essential mineral that your body needs for growth, development, and blood production. Your body uses iron to make hemoglobin (which is a protein in red blood cells that carries oxygen from the lungs to the rest of your body), and myoglobin, another protein that supplies oxygen to your muscles.

Iron deficiency is not uncommon. When was the last time you got a dizzy spell after standing up? Lack of iron usually manifests in symptoms such as extreme fatigue, lack of energy, brittle nails, and problems with concentration and memory. People with iron deficiency anemia can’t as easily fight off germs and infections, exercise, and control their body temperature.

You can usually prevent iron deficiency anemia with iron supplements. Additionally, you can also consume iron-rich foods such as liver, spinach, red meat, turkey, tofu, and fish.

Vitamin C

While you shouldn’t rely on it completely to help you fight colds and other illnesses, research has found that vitamin C is still important for bone health, wound healing, recovery from burns, and the absorption of iron. It’s a known antioxidant, counteracting chemicals that can harm your cells.

Severe vitamin C deficiency is extremely uncommon. However, if you find yourself getting too little vitamin C, you may still experience symptoms including fatigue, depression, and connective tissue diseases like rashes, internal bleeding, and impaired wound healing.

Consuming foods rich in vitamin C can help stave off these symptoms. These include citrus fruits, broccoli, tomatoes, green peppers, strawberries, and potatoes.

Now that you know what micronutrients are and why you need them, you can start incorporating more of them into your diet! It can be hard to get everything you need from food. Shop our selection of nutrition supplements today.

Hey, we have good news for you: Making progress with your nutrition doesn’t require a complete overhaul. In fact, it’s probably in your best interest to make smaller changes. They’re easier to stick to, meaning you’re likelier to make progress. Instead of trying to do a complete 180 with the food you eat, test out these small but powerful nutrition tips instead.

Psst! If this is a new topic for you, you’ll love our blog on beginner nutrition tips for building muscle.

9 Nutrition Tips That Are Easy to Implement

1. Eat Your Protein First

While it’s always tempting to reach for other foods first (hello, french fries), try prioritizing protein. Every cell in your body uses protein, and it’s vital for repairing your muscles in between training sessions.

For your main meals, this might mean chowing down on chicken, fish, or turkey before diving into the sides. For high-protein snacks, consider:

• Yogurt
• Hard-boiled eggs
• Cottage cheese
• Turkey slices

2. Always Have Water in Front of You

You know the saying: Out of sight, out of mind. As many as 80% of Australians might be dehydrated, and we get it: When you’re getting through a hectic day, the last thing you’re thinking about is drinking water.

But if you always keep a full glass/bottle in front of you — maybe at your desk — then you’ll be far more mindful of it. You can even set reminders on your phone that’ll nudge you to take sips from it throughout the day.

3. Don’t Totally Eliminate Anything

The one exception here is foods you can’t eat for health reasons. We’re not talking about that.

We’re talking about eliminating foods because they’re “bad.” Everything can be part of a balanced diet. Completely depriving yourself of specific foods will only make you crave them more. This is largely why crash diets don’t work. They demand too much from us. In fact, some research says that only 25% of dieters successfully lose 20 pounds. Only 5% are able to lose 40 or more pounds. And, here’s the real kicker, more than 90% of them gain the weight back in a short period of time.

Food isn’t inherently evil. You can eat the donut.

On that note, be sure to check out our blog on nutrition myths that need to go.

4. Get Protein in Every Meal

We touched on this already but want to elaborate: Every time you put food in your mouth, there should be protein. Why? Simple. It helps keep you satiated and will also help curb cravings. Plus, as we’ve already discussed, your body really needs it (in addition to the other two macros, mind you).

5. Be Present When You Eat

It’s not only what you eat but how you eat it. Instead of eating in front of the TV or while you’re on your phone, put all the electronics away and focus on the plate in front of you.

When you’re distracted, you end up finishing the meal and feeling like you didn’t even eat anything. But if you’re mindful and in the moment, you can enjoy the experience and leave feeling satisfied.

6. Taste the Rainbow

No, not Skittles (although if you enjoy them, grab a few!).

This is one of our favorite nutrition trips because it’s so easy to remember. Try to add a little color to your plate with the produce you eat. Sink your teeth into orange bell peppers, crisp green cucumbers, and sweet red apples.

“Eating the rainbow” is a simple way to get more vitamins, minerals, and fiber on your plate. And speaking of fiber…

7. Eat More Fiber

The American Heart Association reminds us that fiber is important for maintaining healthy cholesterol levels, as well as fighting off heart disease, obesity, and type 2 diabetes. We know that fiber is important, yet as few as 5% of us meet our daily needs. This can wreak havoc on your blood sugar, weight, and — *ahem* — your trips to the restroom.

Here are some foods that’ll help you sneak in more fiber.

• Avocado
• Split peas
• Banana
• Lentils
• Artichokes
• Chickpeas
• Carrots
• Apples
• Raspberries

Pro tip: If you’re not sure how much fiber you’re getting on a daily basis, you can use an app like MyFitnessPal to log your food and better gauge where you stand.

8. Follow the 80/20 Rule

We’re not big on “rules,” but this is a good one, so we’re including it in our list of nutrition tips. Being healthy and making gains isn’t about being perfect. Perfection is an illusion. It’s about being consistent.

That’s why we’re fans of the 80/20 rule: Aim to eat healthy 80% of the time. Give yourself room to indulge the other 20% of the time.

Many professionals will tell you that this is a good rule of thumb because it’s realistic and sustainable, and it’ll still give you amazing results.

You do not need to be 100% “perfect” 100% of the time. What does that even mean, anyway? (Answer: Nothing. It means nothing.)

9. Get More Sleep — Seriously

Huh?! What’s this doing on our list of nutrition tips? Let us explain.

According to the Sleep Foundation, when you don’t get enough sleep, it messes up your body’s release of ghrelin and leptin. These are neurotransmitters that tell your brain when to eat. A lack of sleep can lead to overeating and reaching for less-than-nutritious foods before healthier alternatives.

Plus, as a side note, you probably don’t need us to remind you that sleep is absolutely vital for your recovery. This is when your muscles rebuild and grow stronger. Just throwing that out there.

Listen, you’re doing great. Progress over perfection. It’s about making small, positive changes each day. Try out these nine nutrition tips — maybe focus on one at a time — and we’re confident you’ll feel stronger, happier, and more alive.

Need extra support with your nutrition? Shop our collection today.

Keto. It wasn’t always “a thing,” but you can certainly say that it is now. Over the last several years, it’s absolutely exploded, becoming one of the go-to diets for people looking to elevate their nutrition and wellness. However, some question its efficacy — and furthermore, its safety. Is the ketogenic diet safe? Let’s take a closer look.

The aim of this article is to present the facts. While many things have not yet been proven, here’s what science says so far.

What is the Ketogenic Diet?

First, to make sure we’re all on the same page, let’s define the keto diet. Put very simply, it’s high in fat and low in carbs. There are many ways to go keto, but for the sake of this blog, we’re not going to explore this avenue further. Instead, we’re going to look more broadly at the potential benefits and drawbacks of significantly reducing your carbs and increasing your fats.

Psst! If you want to learn more about the three macronutrients, read our blog on flexible dieting.

By drastically lowering your carbs — your body’s main source of energy — you’re forcing it to instead fuel itself with fats. This is called ketosis. It’s the process where your body burns fat and produces ketones, which you can then use for fuel.

Importantly, note that the keto diet started as a medical treatment, whereas these days, it’s become known (perhaps negatively so) as a weight loss diet.

But Wait, is the Ketogenic Diet Safe?

We want to be very clear: Most diets and nutrition plans have potential pros and cons. We also want to point out that what works for one person won’t necessarily work for the next. So, you need to find a diet that fits you and your needs. Speak with a reputable nutritionist, dietician, or medical professional before making any extreme changes!

The Possible Benefits of Keto

Research is ongoing, and more information is needed. However, some studies have suggested that following a ketogenic diet could help in the fight against type 2 diabetes, epilepsy, cancer therapy, and neurodegenerative disorders, like Alzheimer’s. It might also help you fight acne, improve your heart health, and alleviate the symptoms of PCOS (polycystic ovary syndrome).

There are also plenty of people who will tell you that they indeed lost weight while eating keto. Could this be the case? Absolutely! But we’d like to point out that in general, if you start eating healthier and become more mindful of how you’re fueling your body, you will very likely lose weight — regardless of which diet you’re following.

Lastly, we’d be remiss if we didn’t acknowledge the people who enjoy going keto simply because this is how they prefer to eat. Preferences matter, and finding a diet that feels good is important to call out.

But, like we said, there are pros and cons to almost every diet, so let’s keep going.

The Downsides of the Ketogenic Diet

If keto sounds extreme, it’s because, well, it kind of is. Your entire body is used to running largely on carbs. While protein and fat are also vital, carbs are the powerhouse. When you go and switch that up, havoc can ensue.

We’re talking about nutrient deficiencies, liver problems (because it’s challenging for them to process all the fat), kidney problems (due to higher levels of protein to metabolize), constipation (because of less fiber in the diet), imbalances with your gut bacteria, lower bone mineral density, and cognitive/emotional issues (since the brain is powered by carbs).

Some people on the keto diet also report headaches and extreme fatigue.

Furthermore, we must consider sustainability. The reason why so many diets don’t work is that they’re very difficult to stick to. Is it reasonable to expect yourself to eat very limited carbs every day for the foreseeable future? Probably not. This means if you’re doing it specifically to lose weight, that’s probably the wrong reason. As soon as you stop keto, you’re likely to gain all the weight back.

With so many possible positives and negatives, what’s the verdict? Well, we ask you this:

Why are You Considering Trying the Ketogenic Diet?

Again, if you’re trying to lose fat, you don’t need to go keto. In fact, you probably shouldn’t. Going keto for the sake of losing weight is not unlike crash dieting, and you probably already know that crash diets don’t work. Instead, focus on nourishing yourself with the appropriate amounts of carbs, fat, and protein, stay active, and get plenty of sleep.

And certainly, do not be swayed by social media influencers who claim keto is the miracle cure for all your problems. There is no magic trick when it comes to elevating your health. It takes time, patience, hard work, and a little trial and error. But you likely shouldn’t be severely reducing any single macronutrient — your body needs all three!

If the keto diet is something that your doctor has prescribed, that’s another story entirely. This is a personal decision that needs to be made between you and them.

Again, we also want to ask you this: What will make you feel good and happy? If you’re eating things you enjoy, then you’re on a diet plan you’ll be able to stick to, and consistency is key. Also, you can eat keto snacks without being keto, if that brings you joy! However, if you feel deprived because you’ve almost cut out an entire food group… how fun is that?

If you’re at all unsure — which is totally understandable! — talk to a professional you trust. Learn more of the details before you make the call. You got this!

The old adage says that it’s the most important meal of the day. But what does science say? How important is breakfast, really? You’ve probably thought about this a lot especially if you’re an athlete trying to make gains. Should you start your day with a full belly, is fasting longer even better, or does it not even matter?

Let’s see what the research says so far.

How Important is Breakfast? Here’s the Deal on Your First Meal of the Day

The role of breakfast is right in its name: You’re breaking your fast, which is essentially what you did when you went to sleep and didn’t eat for an extended period of time.

There are generally two schools of thought. Some people believe we stand to benefit from holding off on eating even longer (we’re looking at you, intermittent fasting folks), while others say that a healthy breakfast is crucial for kickstarting your day and getting going on the right foot.

Let’s look at both perspectives.

Team Fasting

We want to be very clear and say that more research is needed in this arena. As of now, much of these observations are purely that: observations. On that note…

According to research mentioned by the Mayo Clinic, fasting might help reduce inflammation. This means that it can help improve conditions with inflammation at their root, including Alzheimer’s disease, arthritis, asthma, and multiple sclerosis (MS).

Research published in The New England Journal of Medicine says that fasting can also contribute to a longer life, a leaner body, and a sharper, clearer mind.

Harvard Health Publishing notes that in addition, fasting can contribute to fat loss. The reason for this is that when we’re not eating, our insulin levels go down. When this happens, fat cells release stored up sugar and use it as energy. Thus, fasting could make it easier for your body to burn off some of its fat. However, it’s important to note that very often, when people lose weight while fasting, it’s simply because they’re eating less overall.

For every fan of fasting, there’s at least one person who will argue that breakfast is a must. Let’s get to those people next.

Team Breakfast

Similar to fasting, more research is required here for us to really make an informed decision. But here’s where we’re at right now.

Some research has found that people who eat breakfast gain less weight over time. After going all night without food, eating breakfast means that you replenish your body’s glucose storage. This leads to a boost in energy, better alertness, and important essential nutrients that your body needs.

Furthermore, people who eat breakfast might be drastically reducing their risk of type 2 diabetes.

Plus, let’s not forget what starts to happen when you get “hangry”: You might start feeling cranky and lethargic. Brain fog takes over. There’s a reason why you get your second wind after eating lunch, and it’s because your body really needed those nutrients.

So, what’s the verdict? How important is breakfast? Do you need that first meal right after waking up?

The Verdict on Breakfast

As of right now, here’s where we stand: Do you wake up hungry and wanting food? Then you should eat. Does the thought of eating right after you wake up make you gag? Then wait until later.

It’s that simple.

The research is incredibly inconsistent. Some studies swear that skipping breakfast will make you gain weight, while others say it’s a great approach for people who need to shed some pounds. Others are adamant that running on an empty take is essentially teaching your body to continue functioning even though it’s being deprived of nutrients.

The same conclusion can be drawn about eating breakfast. A number of both pros and cons have been found.

So really, it comes down to you and your personal preference.

There’s one thing we can say with certainty: If you’re going to eat breakfast, what you eat is really important.

You generally want to avoid refined grains and simple sugars. Yes, it’s good to minimize these foods as a rule of thumb, but it’s especially important in the morning because it can impact how your body functions for the rest of the day. Furthermore, because these types of foods tend to only satisfy you in the moment but not really fill you up, you end up wanting more food not long after.

Some of your go-to breakfasts might have more sugar than the dessert you eat at night. Choose your meal wisely!

Nutrient-dense carbs are great, and for breakfast, you especially want to get some protein and healthy fats in your body. Every cell in your body needs protein to function. Plus, it’ll keep you satiated. Healthy fats offer a number of benefits, one of which is better brain functioning and focus.

For breakfast, think of foods like eggs and egg whites, cottage cheese, avocado, yogurt (but check the label for the sugar!), and for a filling carb, oatmeal.

How important is it to eat breakfast? The answer depends on you. If you wake up starving and refuse to eat, you’re probably doing more harm than good. If you wake up with no desire to eat and force a meal down your throat anyway, how enjoyable is that? Not very.

Listen to your body and the hunger cues you’re getting. No one can tell you what you need better than your own body.

Did you like this blog? Read about nutrition myths that need to go.

“Calories in, calories out” — it’s usually what people point to when they’re talking about gaining or losing mass. If you take in more calories than you expend, you gain weight. If you expend more than you take in, you lose weight. If the numbers are roughly equal, you maintain your weight.

Sounds simple, right?

Wouldn’t that be nice?!

In actuality, there’s more at play here. We wouldn’t go so far as to call it a nutrition myth, but it certainly warrants a bigger discussion.

Wait, What Do We Mean by “Calories In, Calories Out,” Exactly?

Calories in is a simple one: This refers to the number of calories you consume.

Calories out is a bit more complicated, and this is where things first start to get dicey. Calories out includes a number of factors, such as:

• What you burn due to physical activity.
• The thermic effect of the food you eat (meaning how much energy your body uses to digest your food).
• You resting energy expenditure (meaning how much energy your body needs simply to function and live day to day).
• The climate you live in. (People in hotter and dryer climates are going to sweat more.)
• Your hormones (and for the ladies, where you are in your cycle).

You can likely already see why this is a more complicated conversation than many people assume. There are multiple factors, some of which we can’t even see — or really, control.

Let’s keep going.

Why “Calories In, Calories Out” Doesn’t Tell the Whole Story for Nutrition

We want to be very clear here. Yes, your total caloric intake plays a big role in your body mass and whether you gain or lose.

Here’s the thing, though (and this will be easier to illustrate with an example).

Let’s imagine we have two women of the same height and weight. We put them on the same exact nutrition plan and the same exact gym programming. They take in the same number of calories and — as far as we can see through their training — burn roughly the same number of calories.

One month later, the first woman has maintained her weight. The second woman has gained a kilo.

Why?!

It’s because there is more at play than we can determine. Now, if we could wave a magic wand and know — with certainty — the exact caloric expenditure of each woman, would the whole “calories in, calories out” model be more accurate and reliable? Yes.

But that’s the issue. We don’t have that magic wand.

We want to reiterate that having at least a general idea of what you’re eating and what you’re burning will help you tremendously. Our point, though, is that if something isn’t adding up, it’s simply because our bodies are so very complex. They are intricate machines doing a lot more than we could ever know.

Losing Weight Isn’t as Simple as Cutting Calories

On a similar note, we want touch on the concept that all you have to do to lose weight is eat less.

Hold on a moment.

There are plenty of people out there who have reduced their caloric intake and their weight plateaued — or even went up! This could be because when your body senses it’s getting fewer calories, it starts to panic a little. It feels less food coming in, so it stores up whatever calories it’s still getting.

And on the other hand, quite ironically, many people have experienced eating more and losing weight.

At this point, you might be throwing your hands up and yelling, “Nothing makes sense!”

But Isn’t a Calorie a Calorie?

This is another great question. Some people will argue that a calorie is a calorie is a calorie — whether it comes from a free-range organic chicken breast or a donut.

So, is a calorie a calorie? Yes and no.

Yup, another frustrating answer!

Your body is going to look at it as a calorie no matter what. However, your body can respond to calories differently. For example, your body’s reaction when you eat 30 grams of protein might be different from its reaction to eating 30 grams of simple sugars (read: carbs).

Furthermore, how you feel can be severely impacted. If you eat 200 calories worth of oatmeal before a training session, it’ll likely give you all sorts of long-lasting energy.

If you eat 200 calories of french fries, you might feel sluggish and even sleepy.

This further impacts the effort you’re able to put into your training, which then can affect your caloric expenditure even more.

See how it’s all connected?

What’s the Bottom Line?

This blog is by no means an exhaustive explanation of this whole process. Furthermore, more research is needed to find additional answers.

Rather, we want to plant a seed, so to speak, and get you thinking a little more.

Know that calories in, calories out is important, yes.

But, know that this isn’t 100% all we care about.

Know that you can eat more and lose weight.

And know that you can eat less and gain weight.

What’s the best approach for you, then? Make small changes over time and measure the results. And whatever you do, don’t solely base your progress — or lack thereof — on the number on the scale, which is just one (often very deceiving) metric. Your weight can go up while your clothes are getting baggier. This is because you’re losing fat in exchange for muscle, which weighs more but takes up less space. In this case, you definitely don’t want to let the scale dictate how you feel about the progress you’re making.

Furthermore, how do you feel? Energetic? Happy? Motivated? This is absolutely connected to the food you’re putting in your body. How’s your performance in the gym? Are you feeling stronger? Adding muscle to your frame?

Fuel your body and give yourself space and patience, and you’ll make progress over time. You got this!