Everyone wants to know the numbers. And knowing the numbers can be helpful as long as you are aware which numbers matter most and don’t get overly attached to calorie counts.
The metabolism does not work like this:
lower calories → lose weight → balance metabolism
The metabolism works like this:
Balance metabolism → lower calories → lose weight
You need to know the numbers for all 3 parts and the first part is MORE critical than the rest. So lets start there:
1) Balance metabolism by knowing HEC (hunger, energy, cravings). Each week, at the end of the week, subjectively assess if your HEC was in check
- Hunger should be <5 on a 1-10 scale
- Energy should be 6 or more on a 1-10 scale
- Cravings should be <5 on a 1-10 scale
If it is not, then you know you were not able to achieve the first important criteria for weight loss and you will need to adjust something. Do not move to step 2 until your HEC is in check. If you do, you are more likely to make things worse not better.
2) Lower calories. Most people lead with calories and throw their HEC out of check as a result. Because of that, they are in one constant starve/binge cycle.
Instead of leading with calories, back calculate them instead. When you get your HEC in check, then take a look at what your calorie levels were. This gives you a rough estimate of what you need to be working toward. If you want a general estimate of calories to start, check out our calorie and macrocalculator tool at the link below.
But a warning, use it to refine your approach not define it. A strange thing happens when people see calorie numbers, they all of a sudden forget all reason and think there is something definitive and final in the numbers. The numbers should always be used as a guide only. Your metabolism is a thermostat, not a calculator and it is in constant adjusting mode. Getting caught in the numbers will screw you almost every time.
3) Lose weight. Fat loss and weight loss are not the same so you need to have a better way to measure things than just weight. If you are still just measuring weight, you might as well just give up now. You can’t assess anything with just a weight measurement. If you have not yet gotten past looking only at scale numbers, you are still a dieter and missing the point. We developed a tool that looks at weight, muscle, fat and even shape change. Check it out here:
So, that’s it. That is the way it is done. I recognize this throws some people out of their comfort zone because they have a hard time viewing things from this new perspective. As a result they revert back to the old comfortable calories out, calories in viewpoint. It is normal, so take your time with this and really think about how it works. For some help, check out the post below from our facebook page and follow the discussion