Lose weight, not happiness!
When people are eager to lose weight they start cutting calories front, right and center. Often women eat so little that their calorie intake is not even covering the minimum needed for their bodies to function properly.
Our bodies are great at adapting, so when eating very little, many of the main functions start to slow down to compensate and you see and feel the consequences including missed periods, extreme fatigue, low endurance, not recovering well from exercise, stress injuries and becoming more prone to infections.
Granted this kind of caloric intake might lead to some change on the scale at first, however when you are eating too little, guess what is the first thing the body sheds? Hint: it is not FAT. Instead, we lose water and lean muscle mass, and this is against your health goals.
Dr. Stacy Sims (Female Physiology and Nutrition expert) explains in her book Next Level that “Without enough energy to perform basic functions, your endocrine system signals for your body to start breaking down muscle and to store more fat, so you have a reserve of energy”. For most of us, that’s not the result we are after. This type of weight loss is also not sustainable because when you are feeling deprived and miserable things go south pretty quickly and it's easy to revert to old eating habits.
We are already losing muscle as part of the normal process of aging. Research says “muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D
Isn’t it time we focus on eating to feel stronger and not the other way around?
Now, I know many women want to lose weight to not only improve health but to feel good in their clothes — and that is a fair and attainable goal — but what’s the point if you don’t have the energy to leave the house? Instead of eating so little that you have no energy or joy for life, feed your body so you feel more energized, gain muscle and strength, look and feel your best. Eat for healthy happiness!
Here’s what I focus on with clients that have been yo-yo dieting for most of their adult lives so they can finally see the results they want:
EAT ENOUGH.
You read that right! A lot of women are not eating enough food/nutrients and wonder why they feel tired and sluggish all the time, while also putting their bodies through a lot of stress.
Feed your body right especially if you are an active woman, so you can increase muscle mass, keep strong bones, improve your body composition (more muscle, less fat), have more energy, even sleep better!
EAT MORE PROTEIN AND COMPLEX CARBS.
Eat more protein (aim for 30 grams per meal) and get your carbs from fruits, vegetables and whole grains. (fibre up!). Don’t be afraid of fruits for crying out loud! They contain natural sugars packed with fibre, vitamins and minerals. The very things needed for gut health, to feel and look great.
Leave the pastries, ultra processed foods and alcohol for special occasions.
EAT MOST OF YOUR CALORIES WHEN YOU ARE MOST ACTIVE.
Start your day with a high protein breakfast, especially if you exercise. Don’t delay food after exercise because someone said that would help burn more fat! Your body is primed to use up those calories right after exercise. Your muscles need food to grow and to recover better and faster.
Yes, it is true that we need to be in a calorie deficit in order to lose weight but it is so important to find that sweet spot where you feel good, energized and happy, able to do everything you need to do without sacrificing your health and/or happiness.