- Going Too Hard too Fast on Calorie Restriction
This is a big one! Massive calorie restriction=burn out both physically and mentally. Can you relate to having one of those moments where you are feeling frustrated and you tell yourself ‘Right, that’s it! I am drawing a line in the sand. I’m going make a change so that I never feel like this again.’ Unfortunately, often those ‘moments of wanting drastic change’, our brain searches for extreme change.
When you go on a strict diet or use an extreme dieting method you send yourself down a rabbit hole for a couple of reasons; our habits are so intertwined with releasing happy hormones such as dopamine and serotonin and going for the cold-turkey approach of stripping everything out, just leaves you feeling agitated and sets you up to fail. From experience, we often find common this causes women to swing hard in the other direction creating this all or nothing mentality. Ladies, our brain chemicals are powerful. Because we crave happiness and pleasure, we encourage our clients to upgrade choices or do you habit swaps which would still equate to enjoyment and satisfaction while keeping you on track with your goals.
The other thing you must know is with continuous hard-core calories restriction, this leads to downregulating your thyroid hormones and leave you feeling physically fatigued, slowing down your incidental movement while also slowing your metabolism. Add to this that when we feel tired, we are more likely to be emotional or have cravings, which also makes it harder to stay on track.
A smart way to lose weight is to take yourself into a small calorie deficit. Meaning that you get lean while eating as many calories as you can. You can work out what is a good calorie target for you based on lean muscle and body fat percentage. This may sound like an oxymoron. However, focusing on higher calories helps with energy, muscle repair and ensures you are getting enough vitamins and minerals while keeping your metabolism cranking.
We also recommend that our clients take a diet break which is where you bring your calories up to a point which is just maintenance. This acts and both a mental and physical reset which enhances results in the long run.
As a side note, I will also add that we don’t like longterm calorie counting. Typically we will use this as a learning tool so you get to know what works for your body.