Written by: Julie Pecarski, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
A couple of years ago, I tracked my food for a period of time for a little science experiment! As someone who grew up with this whole "calories in/calories out" framework for weight loss, there has been a lot of research that suggested that reducing caloric intake wasn't the best approach when it came to restoring metabolism, fat loss and changing body composition.
In my own experiment, I was surprised to learn that given my activity level and weight loss goals, I was vastly under-eating.
I was consuming around 1200-1400 calories WHICH for most (if not all adult women) is very low.
When I began working with women in my own programs, I started to see this common caloric intake theme among most.
It's no surprise, really.
It's common to hear from celebrity trainers, fit-pro influencers, major weight loss companies and fashion magazines that women need to be as thin as possible at all costs.
But, at what cost exactly?
Well, reduced body mass can equate to:
Low energy and irritability
Miserable, weak, and never able to crack the last 5-10lbs they wish to lose.
And, let's not forget the massive increase in cravings that you get where you can often resort to binge eating...then feeling massively guilty about it because you think you "caved"...then you reduce your calories even more. Rollercoaster.
Now, the calories in / calories out theory DOES matter, especially if you are over-consuming than your energy output. But, there are several things that factor into energy balance:
Here's what happens when you overly restrict calories over a long period of time:
Your basal metabolic rate declines thus "reducing energy out". Your BMR is where most of your energy output comes from (even before exercise) making this important to protect.
Exercise becomes more difficult as you have less available energy (both stored and dietary), again reducing "calories out"
General, everyday movement (or NEAT: non-activity exercise thermogenesis) reduces "energy out".
As you get within that 10 pounds of your ideal goal, your body may use proteins in your muscle (a key organ for metabolism) instead of the fat that you ultimately want to lose (specifically, adipose tissue).
Digestion slows so your body can extract every last morsel and every last nutrient it can from the limited supply it is getting...which "increases energy in".
I know it’s crazy...but you need to eat to be strong.
You need to eat to FUEL your muscles. Otherwise, your body is smart and will determine that your muscles are not necessary and start to get rid of them.
You need to FUEL your brain ‒ otherwise expect poor moods, sleep, focus, attention and learning capacity.
You need to FUEL your body so that it can perform. I know that it is hard to wrap your head around eating more but the 1200-calorie approach is unreasonable and unrealistic over the long term. Our bodies including our brains, muscle and our bones need adequate nutrition.
If you are looking for a way to refuel and restore your metabolism with a simple, easy-to-follow structure, my signature program FUEL 30-Day Metabolism Reset is open for 2023.
The FUEL framework will have you properly increase your calories without feeling like you are on a diet along with the support and accountability from a Registered Holistic Nutritionist.
Follow me on Facebook, Instagram, LinkedIn, and visit my website for more ways that I can support you!
Julie Pecarski, Executive Contributor Brainz Magazine
Julie Pecarski is a Registered Holistic Nutritionist and Weight Loss Coach in the business of helping women feel stronger and more confident as they step into the next season of their lives. While working in the corporate world, Julie put her body through the extremes of eating too little and trying on the latest fad diets in an attempt to make herself look and feel a certain way, not realizing that this was a disaster for her metabolism. Julie now coaches other high-performing women lose weight and regain confidence through a balanced approach that restores metabolism and super-charges energy levels.
