If you are like me, we get into this mind set that we must eat less to lose weight. What if I told you that was all wrong? I struggled for YEARS trying to figure this out when I first started off, so I am passionate about sharing this post and this video with you today! When you hear that you must eat more calories to lose weight, do you get skeptical? I don’t blame you! But today, my ultimate goal is to HELP you understand the secrets of how the “pros” do it from weight loss, to athletics, to bodybuilding. Let’s get ready to rock and roll!
Keep in mind that this information assumes that you are doing a Fitness Program or Exercise daily. If you are completely sedentary, expect much slower results as your metabolisms efficiency is determinant on your activity level.
First, Let’s Bust the Mindset that Blocks Us from Success
If you are like me, we all went through this mindset:
I should eat less food to lose weight. I am fat because I eat too much, so the logical answer is that I should stop eating so much.
Seems logical, seems fair. What if I would tell you that when you do this, you mess up your metabolism’s efficiency? When that happens, anytime you do end up eating more calories (cheat meal, etc), your body immediately stores it as FAT!!! This is all because we go on some INSANE diet of eating salads and drinking water like a rabbit.
The old school horrendous “salad” diet.
But this is NOT logical! In fact, when you go on a starvation, or low calorie diet, you start messing up your bodies ability to burn fat efficiently. Not only that, the food is just boring. You fear lunch because you know the salad will be unfulfilled and nasty. But all this time, when we come up with some magical number of only eating 800-1200 calories per day, we could be doing more harm than good. Sure, you might feel some weight loss at first, but then the dreaded PLATEAU comes to visit. This is where things spiral out of control fast.
So let’s get OUT of the mindset that you need to starve yourself to lose weight. I’ll explain more in the video below why this hurts your metabolism and why when you eat more calories to lose weight, your results skyrocket.
I also want to address the Focus T25 Nutrition Guide for a second. If someone is starting T25 and is already at least somewhat fit, the 1200/1600 calorie suggestions will not work too well (it will make you victim to the stuff I am sharing today). The same goes with those who start losing weight with T25. As you lose more weight, you MUST improve your eating calories if you feel like you are tired and in a rut.
The Step by Step Guide How to Eat More Calories to Lose Weight
Now that we are blocking the mindset that we have to eat nothing to lose weight, get excited. It’s time to lose weight, feel healthy, and get the results you DESERVE!
- STEP 1 – Know your Deficit – Far too many people eat far too less when they want to get healthier. In order to avoid the metabolism slowing down, you need to get your calories straight. Start with the Calorie Deficit for Weight Loss formula (opens in new window).
- You will immediately think “WOW” that is a lot of calories. Most people think this. Remember my first point above, we are eating to fuel your body to lose weight, not starve it to preserve fat.
- STEP 2 – After you Know your Deficit, Recalculate Monthly and start to Eat More Calories to Lose Weight – Each month, recalculate your calorie deficit using the formula link above. Because your body is changing, you want to AVOID a plateau at all costs. Recalculate to know how to adjust your calories, especially if you want to add muscle, lose more body fat, etc. Also, if you increase your activity with a more intense Beachbody Program, this will be even more important.
- STEP 3 – Throw away your SCALE – The scale is what causes people to get mad, frustrated, and quit. Instead, measure your body fat (you can get a cheap body fat caliper at a vitamin store or shop). Also, measure your waist in inches using a seamstress measuring tape. The goal is not to lose “WEIGHT”, it’s to lose “BODY FAT”. As you get more efficient, especially depending on what fitness program you are doing, you will build muscle. Small muscles weight more than a large amount of fat, so that is why measuring the waist and measuring the body fat will equal more realistic results.
- STEP 4 – Dial in your Macro-nutrients as you eat more calories to lose weight – This is depending on what fitness program you are doing. Macro-nutrients are: Protein, Carbohydrates, and Fats. As you eat your calories, a certain percentage of calories will come from all three of these nutrients. Follow your fitness nutrition guide, and then track it all in MyFitnessPal (Click here to see the guide on how to use custom settings on MyFitnessPal).
Clear as Mud? Great! (Lol)
**NOTE** – I know nutrition can be a bear. It’s the one thing that is the enemy between us getting results or getting frustrated. As long as you are doing your fitness program consistently with full intensity, the nutrition being dialed in is the last step to ultimate success. Feel free to Join Sweet Life for Free and let’s connect and see what is best for you.
Eating More Calories to Lose Weight Video
See the video for some more information on how to eat more calories to lose weight:
Very Important Considerations for Eating More Calories to Lose Weight
IN order to be fully successful with eating more calories to lose weight, please make sure you are focused in on these vital considerations:
- Workout Intensity – Remember, you are fueling your body to be intense and more efficient in your workouts. Eating more without BRINGING IT with your program will get you absolutely no where. Use the extra calories and energy to dig deeper.
- Clean Eating – You can’t eat more junk to lose weight (I wish, trust me…I really wish). Eat good sources of protein, carbs, and fats. Try and aim for wholesome food that helps with burning fat too.
- See: Good Carbs vs Bad Carbs for Ideas
- Proteins: Grilled Chicken, Eggs, Brown Rice (Vegan), Protein shakes
- Fats: Almonds, Walnuts, Peanuts, Avocados.
- LISTENING to Your Body – The most important step is to listen to your body. If you are eating more calories to lose weight, and you end up gaining (after testing for at least 2 weeks), adjust your calories more. You may need to go up a bit higher, or drop about 100 calories less. The trick is, adjust calories by 100-200 only, and give it 2 weeks to see the true results. Remember, Rome wasn’t built in a day.
I hope you found this long-winded, super packed with info post on Eating more calories to lose weight helpful. It is my goal to see you get the RESULTS you deserve!
Yours,
Coach Bob
P.S. – I’m looking for leaders to take their fitness to their next level who are interested in getting paid to lose weight by helping others too. Click here for more info.