• Iron Journey Fitness


In theory: if you eat less energy than you expend, you should lose weight. If you eat more energy than you expend, you should gain weight. This energy in-energy out relationship is called the Energy Balance Equation. ⠀

However, sometimes the numbers don’t seem to add up, and most of the time they don’t add up. That’s because the equation is more complicated than it sounds. ⠀

Reason 1: The number of calories in a meal likely doesn’t match the number of calories on the labels or menu. ⠀

Reason 2: The amount of energy a food contains in the form of calories is not necessarily the amount of energy we absorb, store, and/or use. ⠀

•We absorb less energy from minimally processed food because it’s harder to digest⠀

•We absorb more or less energy depending on the types of bacteria in our gut. ⠀

Reason 3: When energy-in goes down, energy-out goes down to match it. (You burn fewer calories in response to eating less.) The body wants to maintain homeostasis. ⠀

So, does dieting damage the metabolism?⠀

No, but because of the adaptations your body undergoes in response to fat loss, energy-out for those who have lost significant weight will always be lower than for people who were always lean. Because of this adaptive response, someone who has dieted down will often require 5-15% fewer calories per day to maintain the weight and physical activity level than someone who has always been that weight. ⠀

But even if your body does resist weight loss, you CAN still lose fat, gain muscle, and change your body. Below are some tips on how to achieve those weight loss goals you’re going for!⠀