Not Losing Weight? Are You Eating Enough??

Me at ~165lbs

Let's preface this entry with one simple truth:  Losing weight is NOT easy!  Trust me, I know!  I've been where you're at right now if you've found this blog.  Frustrated.  Confused about why I'm not getting the results I want.  And just tired of feeling tired!

That girl to the right, that was me at a little over 165lbs, though not me at my heaviest.  I'm 5'5" so I wear it well, but when I was that weight and heavier I was tired all of the time.  My joints ached, I hated sitting down when wearing pants because they'd do that thing where they dig in, and I just felt tired all of the time!

How Much Should You Be Eating To Lose Weight?

The minimum calorie intakes recommended by every dietitian I'm learning under,The American Academy of Sports Nutrition, and the Academy of Nutrition and Dietetics is a minimum of 1,200 calories for women and 1,800 calories for men!

Why Those Minimum Values?

These calorie ranges have been proven again and again in studies to allow men and women to meet their micro-nutrient (vitamins and minerals) needs.  And even at 1200 calories for women, it's still quite difficult for them to meet all of their daily recommended micro-nutrient needs.

Not all micronutrients get stroed in the body, which is why we have daily recommended amounts.  If you do not take in these nutrients in your diet then you'll eventually run out.  The exception to this would be calcium.  Your body will simply take the calcium from your bones to meet its needs.   Major vitamin and mineral concerns, especially for women, on low calorie diets are iron (which prevents a form of anemia) and calcium (which prevents bone mass loss and osteoporosis).

Your body also need energy (aka calories) to properly function.  People who are on too low of a calorie diet and exercising might experience chronic fatigue, head aches,  and low blood sugar because they're simply not taking in enough food to sustain themselves and their body can not mobilize fat stores fast enough for them to feel comfortable.

My is to give my clients lasting weight loss, that means making the process as enjoyable as possible.

Me at 140lbs 

So How Many Calories Should I Have a Day?

I personally recommend that women who work with me go to a minimum of 1,600 calories a day and men go to a minimum of 1,800 calories a day for at least three weeks.  After that we can re-evaluate and see if a calorie change needs to be made, but I'd rather shift around macronutrients (carbs, protein, and fat) FIRST before reducing calories further.  I recommend these minimums because people have told me that they are too hungry at lower calorie levels.

Personally, I've lost 55lbs sticking to a 1,600 calorie range and eating five times a day in that range.

You can calculate your calorie intake needs using the formulas found on this site or you can message me and I can calculate your calorie needs for you based on your weight, age, height, and activity level.

On thing that I LOVE about Beachbody's workout programs is that they take this math out of the equation for you.  Each workout has a nutrition plan created for the program and a super easy 5-6 question "quiz" to tell you your calorie range.  If you'd like to hear more about Beachbody's workout programs feel free to message me and I'll coach you through your weight loss process.

If you're ready to start your weight loss and/or health journey TODAY message me!  Let's get you started with a complete solution.

Want to dig some more into the topic?  Check out the following sites to get the latest information based on scientific studies.

What is the Required Energy Deficit per unit Weight Loss?

Weight Loss, Diets, and Supplements: Does Anything Work?

Email me at coachmarquita@gmail.com or visit the "Start Your Journey" tab! 

Brightest Blessings! )O(