Them: "I've tried everything! Keto, intermittent fasting, working out, HIIT, high carb, low carb, cardio! Nothing works! It must be my hormones/metabolism/genetics!"
Me: "Have you tracked your calories to ensure you're in a calorie deficit?"
Them: "No, that's silly, it's not that simple! Weight loss is so much more complicated than calories!"
Me: "It's really not. Weight loss is actually not complex at all. It's not necessarily easy, but it's not complicated."
Them: "I don't believe you!"
I cannot keep track of how many times I've had this conversation over the years.
Them: "I don't believe you!"
I cannot keep track of how many times I've had this conversation over the years.
Weight loss is commonly an ongoing struggle for many people. The same 10lbs lost and gained back all the time; trying this diet, that supplement, those shakes. Maybe it's your gut health? Maybe a saliva test to see what your body is "intolerant" of? Protein? No, it's bad for your kidneys?! Your hormones? Fruit? No, it has sugar and it's bad for you!
I could go on, but you get the idea.
There is so much confusion about weight loss. Guru's and influencers trying to find the quick fix, the "hack"; the big fucking secret to losing weight. They talk about weight loss to make it seem that it's so complex, and you need their secret formula to lose weight, feel great, fix your credit score, find you a man, all with this one thing "trainers and doctors won't tell you!"
The real reason your trainer and doctor won't tell you about this "secret", it doesn't fucking work.
Weight loss is a very simple concept. You must be in a calorie deficit. Meaning you need to consistently intake fewer calories than your body burns over a period of time and your body will use the stored fuel in your body (body fat) to make up for the energy deficit. (for more on calories deficits and weight loss, click HERE)
How do you achieve a calorie deficit?
There are two main ways:
1. Decrease the number of calories through the food you are eating.
2. Increase the number of calories your body is burning through activity and exercise.
And the real secret is doing both of those things consistently over an extended period of time.
Simple right? Yes. Is it easy? No, I am not suggesting that weight loss is easy. It is not, it requires some changes, and it is challenging, especially if you're not seeing results as fast as you want or your motivation tanks. But the concept itself is simple.
Overcomplicating weight loss can make it seem even more daunting or impossible for you to reach your goals. Those "hacks and secrets" to weight loss make it seem like it is so much more complicated than it has to be and it can be really discouraging for those who feel like they've tried everything. They start to believe there is something wrong with them and that's why they can't make any progress. How devastating is that for those people?! To be fed such over complex information that they believe that they are broken and therefore destined to just stay where they are.
If you have a metabolic or hormonal issue, it can make weight loss more difficult, because yes, when untreated your hormones can fight against you, making it very hard to be in a calorie deficit. If that is truly what the problem is (i.e you had it diagnosed by a doctor, not an "influencer or self-proclaimed guru") the first priority should be treatment for said issue. I am not a hormonal expert, so I cannot comment on how those are treated, you need to work with your healthcare professionals. But once that is figured out, an energy deficit is still the answer for weight loss.
Alternatively, if you look at calories, it seems so stupid simple that most people think it cannot possibly be the answer. Some will say they swear up and down they're only eating 1000 calories a day and not losing weight. Yet they forget about the weekends that they go off track, bites and handfuls here and there, alcohol they drink, etc.
Calories matter for weight loss, but that doesn't mean you necessarily meticulously count calories every single day for the rest of your life. Reminder: you don't have to count the calories, but they always count.
Some people can make simple adjustments, for example, cutting out all liquid calories (pop, juice, coffee creamer, etc) and that's enough to put them into a deficit. Some require more investigation and changes, each person is truly different in that aspect, but calories are still the answer.
I've had several clients that swear up and down they have a metabolic problem, thyroid issue, etc only to find out they were simply eating too many calories, we made some simple adjustments to what they ate on a regular basis, and they started losing weight! They come back thrilled that they are making progress because they were convinced they had something wrong with them.
I want to reiterate that weight loss is not easy. The concept of energy deficit is simple, yes, but the process itself is not always so easy, it does take longer than what you want it to, and it will require some changes and maybe even some sacrifice to get to where you want. But I want you to remember, you don't need to spend money on tests, pills, shakes, wraps or teas to get there. In the long run, you will only be left frustrated and believing that nothing will work for you.
If you aren't sure where to start with calories and want to find out more information, please head over to my YouTube and watch my video on calories, weight loss and how to start tracking them HERE
Overcomplicating weight loss can make it seem even more daunting or impossible for you to reach your goals. Those "hacks and secrets" to weight loss make it seem like it is so much more complicated than it has to be and it can be really discouraging for those who feel like they've tried everything. They start to believe there is something wrong with them and that's why they can't make any progress. How devastating is that for those people?! To be fed such over complex information that they believe that they are broken and therefore destined to just stay where they are.
If you have a metabolic or hormonal issue, it can make weight loss more difficult, because yes, when untreated your hormones can fight against you, making it very hard to be in a calorie deficit. If that is truly what the problem is (i.e you had it diagnosed by a doctor, not an "influencer or self-proclaimed guru") the first priority should be treatment for said issue. I am not a hormonal expert, so I cannot comment on how those are treated, you need to work with your healthcare professionals. But once that is figured out, an energy deficit is still the answer for weight loss.
Alternatively, if you look at calories, it seems so stupid simple that most people think it cannot possibly be the answer. Some will say they swear up and down they're only eating 1000 calories a day and not losing weight. Yet they forget about the weekends that they go off track, bites and handfuls here and there, alcohol they drink, etc.
Calories matter for weight loss, but that doesn't mean you necessarily meticulously count calories every single day for the rest of your life. Reminder: you don't have to count the calories, but they always count.
Some people can make simple adjustments, for example, cutting out all liquid calories (pop, juice, coffee creamer, etc) and that's enough to put them into a deficit. Some require more investigation and changes, each person is truly different in that aspect, but calories are still the answer.
I've had several clients that swear up and down they have a metabolic problem, thyroid issue, etc only to find out they were simply eating too many calories, we made some simple adjustments to what they ate on a regular basis, and they started losing weight! They come back thrilled that they are making progress because they were convinced they had something wrong with them.
I want to reiterate that weight loss is not easy. The concept of energy deficit is simple, yes, but the process itself is not always so easy, it does take longer than what you want it to, and it will require some changes and maybe even some sacrifice to get to where you want. But I want you to remember, you don't need to spend money on tests, pills, shakes, wraps or teas to get there. In the long run, you will only be left frustrated and believing that nothing will work for you.
If you aren't sure where to start with calories and want to find out more information, please head over to my YouTube and watch my video on calories, weight loss and how to start tracking them HERE
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