When was the last time you weren't trying to lose weight?
I hope you had a fantastic weekend! If you're in Canada, you may have enjoyed the extra day off for Family Day. Yesterday, Ryan and I took advantage of the holiday and spent the afternoon exploring Main Street, one of my favourite areas in Vancouver. We ate at one of my favourite Vietnamese restaurants for lunch, then spent some time perusing adorable shops. Of course, we couldn't resist visiting one of my all-time favourite coffee shops for Americanos and some next-level-cookies.
The rest of our weekend was just as enjoyable, filled with: Fitness, an invigorating ocean plunge (8 minutes!), a hilarious comedy show, acupuncture + cupping, and catching up on our favourite TV shows.
Anyways, today I want to talk about a common scenario that I frequently hear from new clients who've been trying to lose weight but feel like they're at war with food. And to better understand their relationship with food, there's one question that I always ask. Keep reading for more details!
It kinda feels like you're barely eating anything, right? Like you're putting in all this effort, but your progress just isn't showing? Well, the truth is, you might actually be eating at maintenance or even in a surplus!
How does this happen???
The most common scenario looks something like:
Eating 1200-1500 calories M-F
Eating 3000+ calories Sat/Sun
You're mentally "dieting."
But physically, your body is rebelling (it's a healthy rebellion, for active women, 12-1500 calories isn't enough for 99.9% of women, there's always a few outliers so I never want to speak in absolutes).
If this pattern resonates with you, you might find that your eating behaviours are erratic and reactive. I've been there.
Do you love dark chocolate so much that you can't stop at just a few squares and end up eating the whole bar?
Are you struggling to decide between half a cup of granola or three cups?
How about half a pint of ice cream or the whole thing?
Or two tablespoons of almond butter versus the whole jar?
If these examples sound familiar and you're also trying to achieve physique goals, I have a question for you.
When was the last time you weren't focused on a deficit or trying to lose weight?
For many women, the answer lands somewhere between 10-20+ years.
That's a LONG freaking time!!
Your progress has stalled, 2 things could happening:
1) Your metabolism has slowed down, resulting in lower calorie burning.
OR
2) It's possible that your eating habits are inconsistent and you may actually be consuming more calories than you think because you're strictly controlling your food intake from Monday to Friday and then all hell breaks loose on weekends.
Here's my recommendations, especially for #2.
Start eating more during the week. I know it sounds crazy, but hear me out. By making sure you're nourishing your body with balanced meals throughout the week, you'll be less likely to overindulge on the weekends. Note: A meal should be more than 200 calories ;)
Focus on this^^, and eventually, the way you're eating will become moderate and balanced, praise B🙏.
Resistance training is a great way to boost your metabolism and increase your maintenance calories--more food, yay!! 💪
Prioritize sustainable healthy habits. This means eating at maintenance more often than in a deficit, managing stress, prioritizing sleep, finding joy in your life, adding in more pleasure and beauty, and eating plenty of nutrient-dense foods.
If you still want to change your body composition, go for it – but do it in a way that's sustainable. Modest deficits are the key to seeing lasting results.
Keep in mind that you can go into multiple fat loss phases until you reach your desired physique outcome. We always wanna nurture our relationship with food even when pursuing physique goals. And yes, you can do both.
But if you don't have a healthy foundation it's going to feel like a tough grind, and I promise, there are better ways to pursue body goals without losing yourself along the way!
If today's topic has piqued your interest, be sure to tune in to my latest podcast episodes where I delve into closely related subjects. You won't want to miss out! 🎧👀
Phasic nutrition for body recomposition goals
What to expect in a caloric deficit: metabolism, hunger, and hormones!
HOW to change your exercise and food behaviours
Today's Instagram post talks all about safeguarding and protecting your metabolism during a fat loss phase!
Sending strength + encouragement,
Alicia
