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**It's not just HOW MUCH you eat, but ALSO WHAT you eat**
The scale needle isn't moving. You've been stuck on a plateau for a bit. "Why am I not losing/gaining weight? My calories are on target..."
Very common thing around this community. Here's the answer based on science (specifically the simplicity of the laws of thermal dynamics, or, "calorie burning"):
-Your weight can change without any change in bodily energy storage due to changes in water weight and mass in your digestive tract.
-You can be weight stable yet be in a deficit. So you can gain muscle and lose fat at the same time.
-If you’re gaining weight, you may still be in a deficit, because you can gain muscle faster than you lose fat.
-If you’re losing weight, you may still be in a surplus if you lose a lot of muscle mass.
-You can lose fat in a surplus if you rapidly gain muscle.
-You can gain fat in a deficit if you rapidly lose muscle mass.
All these statements are true. They demonstrate why CICO ALONE may boot work for some. But before you jump on the anti-carb or pro-carb bandwagon, try minor tweaks to your PROTEIN first. Muscle is far more dense (and valuable to a leaner body) than fat of course. Consuming protein builds and preserves muscle in coordination with exercise.
If you're losing weight and are stalled, how do you know if you're losing more fat than muscle, equally, or the reverse? There are scans to tell us, but most folks use the bathroom scale and assume... no bueno!
-Measurements, a mirror, and calipers are what most of us have at home. Use them.
-Ensure your protein intake is where it needs to be to accomplish your goal.
-Resistance training will reduce fat while preserving muscle in most cases if the previous statements are true.
The macros we watch and avoid may not be the ones we need to keep an eye on when the losses/gains stop 🤔
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1999 kcal
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Grasa: 73,54g | Prot: 157,72g | Carbh: 155,20g.
Desayuno: Zoi Greek Yogurt Vanilla Greek Yogurt, Ground Beef (70% Lean / 30% Fat, Patty, Cooked, Pan-Broiled), Sunny Farms Jumbo Egg. Almuerzo: 85 Degrees Cranberry Cream Cheese Roll, Starbucks Caffe Latte (Venti), Optimum Nutrition Micronized Creatine Powder, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate. Cena: Angry Orchard Easy Apple Cider, Enlightened Fudge Brownie Ice Cream. Pasa Bocas / Otros: Olly Restful Sleep Gummies. más...
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1914 kcal
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Ejercicio:
Tareas del Hogar - 1 hora y 30 minutos, Permanecer de Pie - 1 hora y 30 minutos, Ducharse - 30 minutos, Cocinar - 1 hora y 30 minutos, Sentado - 30 minutos, Descansando - 11 horas y 45 minutos, Caminar (Moderado) - 5/kph - 15 minutos, Durmiendo - 6 horas y 30 minutos. más...
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 Comentarios
Totally needed to read this today 🙂👍🏼 thank you!!!
11 jul. 18 por el miembro: cmkochea
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11 jul. 18 por el miembro: thriveontea
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I’d like to see more reasonable posts like yours. Coming from My FiTness Pal, I see a lot of unhealthy negative comments on here that are surprising. This is more in line with my thoughts and beliefs.
11 jul. 18 por el miembro: TorStar80
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11 jul. 18 por el miembro: rosio19
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11 jul. 18 por el miembro: rosio19
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When l was w/o with heavy weight at the Ymca my daily cals.added up to 360grms carbs, 160grms prot.and 80grms of fat..my weight loss chart always pointed down and according to my 4/6 week Tanita print outs fat loss/fat%was always at a loss and lean muscle grew as it did..so l dont understand the mindset if you want to get fat eat carbs..well if you sit on your ass and eat eat eat eat and dont excersize well ya...carbs create energy and energy burns fat.
p.s. Now I'm on like maint.so I've cut my carbs, prot.fat in half...Go Blue
12 jul. 18 por el miembro: murphthesurf
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Because a certain Dr. got to them and into their wallets. Meanwhile, I'm eating 53% carbs and getting leaner than ever. So are the vast majority of dieters on MFP and bb.com. There is countless scientific references proving it's CICO but people want to listen to a Doctor telling them it's their hormones. Meanwhile, he pushes fasting which works via a large calorie deficit.
12 jul. 18 por el miembro: -Diablo
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LoL. I just believe weight loss should be done in a healthy way, and I see some pretty shocking posts from people starving themselves, etc... I just don’t support that at all, and I hope for the most part that no one would follow that.
12 jul. 18 por el miembro: TorStar80
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diddlee, you are correct, you must figure out your protein grams needed for anyone program, it does come first, with keto we set our carbs and fill the rest with fats to meet our needs.
More you exercise you may find your protein level changes. Lose a lot of weight?? It may be time to recalculate your macro's to reflect that new weight. Any change to protein will adjust your other macro's whether your flexible one is fat for meeting your calorie needs (keto) or if it is carbs (various other healthy diet and or work out plans).
12 jul. 18 por el miembro: baskington
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I agree 1000% with your first statement, and a few of the last ones; but unless we have different definitions for surplus and deficit I don't agree with all of them.
I define a deficit as less CI than CO; and a surplus as more CI than CO.
With that in mind, if water weight and mass in the digestive/intestinal track remained constant in the long term there is no way to increase your weight while in a deficit and no way to lose weight while in a surplus.
In short, if you have a deficit at the end of the day where did that energy come from? Your body either consumed some of your muscle or some of your fat.
Building a pound of muscle takes as least 2/3rds of the energy stored in a pound of fat, so even if a few pounds converted it still isn't a vaild explanation for a longer term plateau.
If you've plateau'd; you've reached a point where your CI = CO.
12 jul. 18 por el miembro: fastestskier
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Might have to ask to have plateau defined. I felt I hit one, didn't lose a pound for a week. Does that count?
I am definitely less CI than CO. :)
12 jul. 18 por el miembro: InfinitePhoenix
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@InfinitePhoenix, Good point, maybe that's the discrepancy. I've had instances where my scale reports the same weight (more or less) while in a calorie deficit for 2-3 weeks, and then over the course of 1-2 days I drop 4-6 lbs (and that's with no change in my routine). I don't consider the above a plateau, I think of it as water retention that masks my ongoing weight loss. To me a true plateau is when you hit a point where your existing routine (including eating, excercise, resting, ...) results in no weight gain or loss, excluding water weight and mass in your digestive/intentinal track.
13 jul. 18 por el miembro: fastestskier
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