• Iron Journey Fitness


Measuring your true metabolism is hard to do. It’s possible to estimate your basal metabolic rate (the energy used just to keep you alive) but those measurements are only as good as the tools we use to measure them. Sometimes estimations can be off by 20-30% in young healthy people, and they’re probably off by way more in other populations.⠀

So, most of the time, we have to guess. And our guesses aren’t very good. As human beings we’re bad at correctly judging how much we’re eating and expending. We tend to think we eat less and burn more than we do...sometimes by as much as 50%.⠀

When you start paying close attention to your portion sizes by using your hands, food scales, or measuring cups, you start to realize that you’re eating significantly more than you imagined.⠀

Here’s a scenario: you’re under-eating almost every meal during the week and maintaining a negative energy balance of -3500 calories. Then, during one “healthy” meal at a restaurant, you accumulate 4000 calories. That one meal put you in a positive energy balance for the week by 500 calories.

Maybe you’re forgetting to account for the few bites here and there preparing food, or the spoonful of peanut butter, or the glass of wine with dinner. Maybe you’re counting your workout as high intensity, when it was closer to moderate or low intensity.⠀

You’re only human.⠀

So what can we do?⠀

1) Start measuring your intake using your hands, scales, measuring cups, or a food log to see exactly how much you’re eating.⠀

2) Choose less processed whole foods. ⠀

3) Play with your macronutrient distributions: some people do better with more carbs and less fat, others are the opposite.⠀

4) Own your decisions: Accept that all calories have consequences, and appreciate that it’s ok to indulge sometimes ⠀