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Written by Andrew Meyer
Whether you have or haven’t had success dieting, the reality is that all diets share ONE common truth – they ALL create a caloric deficit. 
Low Carb, Vegan, Gluten-Free, Low Fat, Paleo, Atkins, South Beach… etc. 
They all pretty much eliminate an entire food group! This almost always creates a calorie deficit and gives successful dieters the notion that they have stumbled upon the “Holy Grail” of diets 
So what’s the problem with creating a caloric deficit? 

Well first I want you to understand metabolism. Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. It’s important to remember that “food” is composed of chemicals that provide our bodies with fuel. We can determine someone’s metabolism by how many calories they need. 
In this photo you can see a clear depiction of the chemical reaction and how we can measure it. 
So when you “diet” you consume less food to create a calorie deficit. 
For example… Let’s say your body wants to burn 2000-calories but you’re only ingesting 1800. Therefore, your body uses stored energy, fat being the obvious example, to still meet the 2000-calorie requirement. 
Next I need you to understand that your metabolism auto-regulates. This means that your body tries to up-regulate or down-regulate relative to how much food you are consuming. The evolutionary purpose is to keep you from burning through energy reserves when food is restricted. 
Using the same example of 2000-calories. Eventually your body will down-regulate to a metabolism of 1800 calories to preserve energy stores. You no longer have a calorie deficit. 
But guess what else happened? 
You just lowered you metabolism from 2000 to 1800!
Still with me? 
So if we eat less food because we are on a diet, is our metabolism going to: 
   A) Go up
   B) Go down
   C) Stay the same
You got it right… B, it goes down. 
Here is the good news, if we consume more food than it goes up! The key here is energy balance. 
If we stick to our 2000-calories example. You are now burning 1800 and add in 50 calories. You do this every week or two until you are back at 2000 or close too. This is oversimplified so you understand what happening. 
Here’s how to avoid dieting blunders!
1) When dieting – remove calories slowly. 

2) Once you’ve achieved desired result, start adding food in again, slowly.

3)Focus on maintain the results you acquired while inching food back in. 

andrew meyer becky osterhout fat loss guelph competition prep bikini figure bodybuilding weight loss absolute physiques
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About Author: 
Andrew Meyer

Andrew put himself through University working as a Personal Trainer. The combination of his Human Nutrition Background and +11 years in the industry has given him opportunities in the Health & Fitness industry that very few can match.
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