A really hard nutrition concept to comprehend is that it can be just as detrimental eating too much, as it is to eat too little.
We all know, over eating and under expending energy causes weight gain.
In other words, if you eat more food than your body burns off you gain weight.
But what most don't understand is, if you don't eat enough for your body to efficiently function your body won't burn off energy. In other words, your body isn't getting enough energy (from food) to function which is causing it to hold onto the fats it can for survival.
This may prohibit weight loss and/or cause actual weight gain.
Women come to me all the time with the same issue.
I don't understand what I'm doing wrong. I'm exercising and I'm eating healthy. I don't eat too much, sometimes I skip meals or forget to eat. But the foods I'm eating are healthy. I may be eating 1000-1200 calories per day.
If you related to a few of those points, you are one of several women that struggle with this and you're likely not seeing the results you're working for because you're not consuming enough food.
You see, when you're exercising your body is performing in ways it's not use to. You're burning more energy, breaking down and rebuilding muscle, and introducing new stimulus to your neurons. These adaptions require more energy. When you eat too few calories your body isn't able to make the proper adaptions. Thus, you don't see weight loss or muscle growth, you may be fatigued, have prolonged soreness and not experience any strength gains.
So what can you do?
Use the following formula to calculate your caloric target..
[Weight _____ Ibs X 13 (active lifestyle) = ________ calories] - 750 (weight loss) = ______ caloric target
Ways to properly track your caloric target