You Didn't Become Overweight By Not Eating Enough
I'm trying, and struggling to communicate this in a tone that doesn't clearly come across as judgemental or condensing. Please know that I'm simply trying to help empower someone who might read this with a heavy dose of reality.
I'm completely aware and very sensitive to the reality that successfully navigating fat loss and developing an effective, healthy relationship with food is vastly more complex than "calories in vs. calories out"
I know I'm still likely to get some hate mail over this but i'm okay with that. So here we go...
Literally no one has ever become overweight from habitually not eating enough.
Let me explain before your triggered level reaches 9000+
I'll say the same thing in another way: When we look at the big picture, eating too little food over a long period of time is never the cause of significant weight gain.
It is however entirely possible to not eat enough in the sense that it isn't sustainable for you.
That's part of the reason why Macroholics Nutrition set a bare minimum daily intake of 1200 calories a day for women and 1500 calories for men no matter what caloric target we set for you.
If you're eating this many calories or less and not losing weight in the long term...
Then you simply aren't eating this many calories.
That's why when our clients approach these averages with slow or stagnant process, we do an accuracy review with them.
An "Accuracy Review" is designed to help Macroholics clients learn and refine how to track their food correctly and accurately.
There are countless potential pitfalls that cause some people to underestimate their logging. We are trying to help those who think they are doing everything right, but might are missing some things on accident.
Here are the steps!
1: Get your weight, first thing in the morning before you do anything else.
2: Throughout the day, take a picture of every single thing you eat or drink and make sure you log all of it in MyFitnessPal.
3: Make sure it’s an A+ day that hits all three of your daily targets. (At or under caloric target, at or over protein %, at or under carb %.)
4: Get your weight again, first thing the next morning before you do anything else.
5: Send a text to (806)392-6286 with all of the following:
- 1: All of your food/drink pictures
- 2: Screenshots of your full food journal.
- 3: Your macro and and caloric screenshots.
- 4: Your body weight from from first thing in the morning before this documented day.
- 5: Your body weight from first thing in the morning after this documented day.
We will go through it together and we will identify anything you might be missing!
The results of layering this in as part of our service have been immeasurably beneficial.
I have completed 159 Accuracy Reviews for Macroholics to date.
I compiled and review the data when we hit 100 total Accuracy Reviews:
-77 of those days have resulted in the client losing at least some weight.
-8 of these clients had significant logging errors and underestimated their caloric intake by more than 5%.
-4 of those resulted in noticing that the client had started taking creatine which will cause water retention.
-5 of these clients noticed that they had started a completely new exercise routine which will cause inflammation and water retention.
-Only 6 Macroholics saw no improvement despite logging what appears to be an accurate day within 5% of their actual caloric intake.
Why do you think that 94% of these clients had a "breakthrough" immediately following a completely stagnant week the moment they had to send me all of their information in detail?
I honestly don't think anyone is intentionally TRYING to lie to me or being deceitful. But in my humble opinion, the most likely reason is that we behave differently when people are watching.
Try to stay present and objective about your approach to anything!
If not eating enough food were a real cause of weight gain or becoming overweight, there would be at least ONE example (Just one!) of this being replicated in a controlled lab/research setting.
This picture is of participants in a "Starvation Study". This was after the semi-starvation period (24 weeks) portion of this stud. During the 6-month semi-starvation period, each subject's dietary intake was cut to approximately 1,560 calories per day.
This is what 6 months straight of 1500-1600 calories a day for a full grown man looks like.
In the long term, basically no one (Yes, probably even that person who thinks that they are a special ultra unique exception.) enters some mystical or magical zone that allows them to defy the basic laws of physics where your body can decide, "I'M NOT BUDGING UNTIL YOU EAT MORE FOOD!"
If this were possible, there would be people that were completely impervious to starvation. There are no such people.
Hormones, slow metabolisms, "starvation mode", and metabolic "damage" are all real things that can all make fat loss significantly more challenging. But before you throw out the possibility that you are simply eating to much to see healthy, sustainable, and consistent weight loss, at least try to entertain the fact that you aren't the one unique anomaly that's immune to the law of conservation of mass.
Thanks for reading!