Have you ever found yourself meticulously following a seemingly perfect eating plan, yet the scale refuses to budge in the right direction? It’s a frustrating scenario, one that many individuals trying to shed excess weight can relate to. While it may appear that you’re doing everything right, there are often underlying factors that deserve exploration.
In most cases, two common issues come into play:
Problem #1: Underestimating Caloric Intake
Problem #2: Misjudging Your “Right Amount”
Or, it could be a combination of both.
Let’s delve into this topic with an illustrative example:
Imagine you’re on a mission to lose weight, adhering to a daily caloric deficit of 500 calories compared to what’s required to maintain your current weight. In theory, this should enable you to shed one pound each week – a goal that seems entirely feasible.
Perhaps you’ve established a consistent routine, keeping your daily intake in line with your calorie target. You even allocate room in your diet for two glasses of wine, one with dinner and another later in the evening.
This approach feels sustainable and satisfying – a blueprint for success. But here’s where things take an unexpected turn:
Your seemingly modest two glasses of wine contain 200 calories each (8 ounces), rather than the standard 125 calories (5 ounces). These generous pours unknowingly add an extra 150 calories to your daily intake.
Now, consider a Saturday night gathering with friends. You decide to order the Thai Coconut Lime Chicken from the Cheesecake Factory – a seemingly reasonable choice. However, this delectable dish packs a surprising 1,980 calories. As your friends prolong the evening (perhaps with a bit of encouragement from you), you end up indulging in four “servings” of wine instead of your usual two.
Despite your unwavering commitment to portion control, these deviations result in a calorie deficit of just 70 calories for the week, a far cry from your intended 3,500-calorie deficit for significant weight loss.
This scenario might appear simplistic, but it mirrors the challenges many individuals face when striving to lose weight. Despite believing they are adhering to their meticulously crafted plans, subtle oversights in caloric intake can thwart their progress. It’s a situation where “almost” isn’t quite enough.
However, problem #2 also plays a significant role:
Problem #2: Individual Factors
Various individual factors can influence your weight loss journey:
Basal Metabolic Rate (BMR): This represents the energy your body requires to sustain vital organ and biological functions. BMR can fluctuate by up to 15 percent, equivalent to approximately 200-270 calories per day for the average person.
Sleep Deprivation: Lack of adequate sleep can cause metabolism to change by 5-20 percent, equating to 200-500 calories per day.
Menstrual Cycle: For women, the phase of their menstrual cycle can affect metabolism by approximately 150 calories per day.
These variables highlight the complexity of caloric expenditure and intake regulation within the body, rendering standard calorie calculations as mere starting points. While striving to adhere to a predetermined caloric target, individuals often find that adjustments are necessary after several weeks of consistency.
It’s important to note that the solution doesn’t always entail further calorie reduction. Instead, it might involve addressing factors such as sleep quality or increasing physical activity.
This is where the value of nutrition coaching becomes evident. You need not navigate this intricate landscape alone. There are dedicated professionals eager to assist and guide you towards effective solutions.
In summary, the quest for weight loss can be a perplexing journey filled with unexpected twists and turns. Even when you believe you’re following a flawless plan, subtle caloric oversights and individual factors can influence your progress. The key lies in understanding these dynamics and adapting your approach accordingly.
Remember, you don’t have to unravel this puzzle on your own. Seek support and guidance from nutrition experts who possess the knowledge and expertise to help you overcome these challenges and achieve your weight loss goals.
I hope this helps, and while you’re here, I want to make sure you know that if there’s any way I can help you achieve your health and fitness goals, I’m here for you.
I offer online nutrition coaching to clients who are ready to quit dieting and start looking and feeling better, with more confidence and increased energy levels – without complicated diets or painful workouts
What exactly is “nutrition coaching”… and how will it help you reach your goals?
When it comes to losing weight and getting the body you want, “eating better” is one of the most important steps. The only problem?
Most of the common diet advice you receive simply isn’t sustainable…
- “Avoid your favorite foods… forever!”
- “Don’t eat after 7pm!”
- “Weigh and measure every morsel of food you eat!”
If you’ve tried something like this before and “failed”—or just couldn’t stick with it—you’re not alone.
(And it’s definitely NOT your fault.)
I talk to people every day who are trying to muster up all the willpower they can find to diet their way to a better body… but they still aren’t getting the results they want.
The good news? There’s a better way.
My nutrition coaching focuses on strategic, doable daily actions that are designed to fit into YOUR lifestyle. With this approach, you’ll learn how to:
- Eat better—without dieting or feeling deprived.
- Lose weight—without giving up your favorite foods.
- Ditch the food rules—overcoming the guilt and shame.
- Feel energized all day—so you can enjoy all the things you want and need to do.
- Get the results you’ve always wanted—and build the healthy habits you need to stay that way for good.
Bottom line: My goal is to help you learn how to “eat better” so that it becomes easy, consistent, and automatic.
No restrictive dieting. No weighing or measuring your food. No “one size fits all” meal plan.
Instead, you’ll learn how to bring healthy eating into your lifestyle and get in amazing shape—while building the habits you need to stay that way for good.
How is nutrition coaching different from fitness coaching or personal training?
As a coach, my number one goal is to help my clients reach THEIR goals. Doing that effectively requires me to constantly look for opportunities to learn new skills and hone my craft.
This is exactly why I chose to become a Certified Nutrition Coach through Precision Nutrition.
I’ve now been trained by the best of the best, so I know what works.
(The nutrition method they teach is backed by science and has been proven to work with over 100,000 of their own clients… so it’s the real deal.)
The best part? The knowledge and skills I’ve gained can help you finally get the results you want—and keep them for life.
Through the rigorous training I’ve received, I learned that while exercise is a crucial part of losing weight, feeling good, and achieving optimal health… it’s only half the equation.
The other half—as you may have guessed—is nutrition.
I’d actually argue that nutrition is more important than exercise, because while you spend a few hours working out each week, challenges around eating and food can happen anytime (some would say all the time!).
That’s why having a coach there to guide and support you is crucial.
Don’t get me wrong: Exercise is very important. But no amount of exercise will ever be able to “outwork” bad nutrition habits. So in order to help you get the life-transforming results you deserve—I’m excited to be able to offer nutrition coaching in an official capacity.
What I learned while becoming a Certified Nutrition Coach opened my eyes to a whole new way of doing things. And through this science-proven approach, I’m ready to help you get even better results through healthy nutrition habits.
Interested? Have questions? Let’s talk…
If this sounds like something you’d be interested in, or if you have questions about what this would look like… I’d love to discuss how my online nutrition coaching program could help you get the results you’re looking for.
Click here to get started and I’ll answer any questions you have. Plus, we can connect to talk more about what this would look like for you.
Dedicated to your success,
P.S. Just so you know: I’m offer fitness coaching as well—and it doesn’t have to be “either or.”
If you’re in a place where guidance and support from an experienced coach could help you reach your goals, I’m here to help in whatever capacity will be most beneficial for you.
Simply learn more here and we can talk about the different coaching options I have available.