Why Am I Stuck?
We may or may not be feeling stuck in our progress. Either way, it's important to know why, in case it ever does happen. Knowing why will help us address the issue and get on with success.
Conventional wisdom says that the way to lose weight is to eat less and exercise more. This may be true for some, but not for all. Here's why:
~ Our bodies need fuel (calories) to survive: to beat the heart, to grow the cells, to digest food, etc. The amount of daily energy we require for these activities is called our Basal Metabolic Rate (BMR).
~ Our BMR includes the extra calories (energy) used each day in order to perform activities other than basic life support, such as gardening, dancing, weight lifting, swimming, etc.
~ Basal, otherwise "basic," means the necessary requirements needed for the body to survive and function properly. Falling below this number (meaning lower than the 500 calorie deduction for fat loss), does not result in more fat loss.
~ While eating fewer calories appears to be the solution to losing fat, falling below the recommended calorie intake has a reverse effect. Specifically, you can actually gain more weight (i.e., FAT) by restricting your calories.
~ Now that we’ve discussed how the body needs a certain number of calories per day to function, we should examine what happens if the body is not getting those calories. One would think the body would go to fat stores for fuel. This is not the case!
~ The body will put itself in "starvation mode" and save the fat for future survival.
~ The body will use muscle mass instead. That's right, you starve your body and you will lose muscle, not fat.
~ What's more, the body already loses muscle mass (lean body weight) through the aging process, starting at about age 25 (yes, twenty-five- it's not a typo!).
~ So, you've lost muscle through aging. Then, you've lost more through dieting. Now what?!
~ Now, your BMR is SLOWER than before. So you eat the same (or go back to your old eating habits), but this time, you are burning fewer calories, so you gain weight (read: FAT).
~ And the cycle repeats itself.
Slow and steady wins the race! See you next week!
Topics / Weeks:
Main Page- Intro
1) Ring in the New You (New Year's Resolutions)
2) Just Add Water
3) Diets Don't Work
4) Stick With Your Resolutions
How are you doing? Go back and review!
5) Overcoming Emotional Eating (Slide Show and Workbook)
6) Adopt a Lifelong Lifestyle Mentality
7) 5 Rules of Weight Loss Success
8) Benefits of Exercise
Time for a Progress check up. Review topics!
10) Why Am I Stuck?
11) Strike a Posture Pose
12) Am I Over-training?
How is your new lifestyle shaping up? Review!
13) Examining Excuses
14) Move Those Motivation Muscles
15) BMR and Calories- Count or Consume?
16) Skipping Meals and Diet Pills
Almost done! Review, review!
17) Of Caterpillars and Courage
BONUS 18) Weight Loss Math = Add It In
Melinda Haynes, MA, LMFT
Licensed Marriage and Family Therapist
California lic. no. 102308
The persons depicted on this site are models. Photos do not represent or guarantee results.
Move Your Body!