The pitfalls of ONLY counting calories!

As super mario says "Here we goo!"

Alrighty, counting calories is actually a very effective method of weight loss. If you create a calorie deficit over a long period of time you will usually lose weight (energy in Vs energy out). However there are a few pitfalls of only counting caloriesthat often set people up for re-bound weight gain, fatigue and metabolic adaptation.

The 4 main concerns when ONLY counting calories are:

1. Not eating enough.

2. Metabolic adaption

3. Not enough protein is consumed to maintain muscle mass.

4.  Incorrect macronutrient ratios for an individual.

1. Under Eating- The first issue with counting calories is that often people lower their calories far below what they should be. (Thanks a lot Biggest Loser, 1,000 calories is far too low). People see the number of calories that they can consume in a day and make it their mission to eat below that. As I have said above, yes, that will work – if you sustain it long term. Is it healthy? Well, no. What we commonly find this that people can keep up a very low calorie diet for a few weeks, they see results and they feel motivated about their progress. However, a few more weeks down the track they cannot ignore the hunger and constant food cravings and will revert back to their old eating habits. At that point they will most commonly see a large weight gain, as the heavy calorie restrictions have shifted their hormones to be primed for the body for fat storage. Another issue with rapid fat loss is skin elasticity; losing weight at a safe rate allows the skin to adapt better and to avoid the saggy skin and gaunt look that is often seen with large rapid weight loss associated with very low calorie diets. (*Biggest cough, cough loser, cough*)

2. Metabolic Adaptation- When a person eats below their BMR (Basel metabolic rate), which is the amount of energy one expands at rest, it puts significant stress on their body. Add to it the extra exercise they are probably doing and their general every day stress and they find themselves becoming very cranky, hungry (hangry I believe the correct terminology is) and miserable. If they areable to sustain eating very few calories over a long period of time they will find that their bodies will hit a plateau as their metabolisms adapt to the changes. It is important to understand that the human body will adapt to calorie deficit.  If a person was to consume 1000 calories a day for a long period of time their body would adapt to this, At this point the person will either have to continue to cut calories or add on extra exercise to force their body to lose more weight. If one cannot successfully sustain the calorie deficit they will see rapid fat gains (as described above) once normal eating resumes. If someone was to do this for a substantial period of time (usually around 6 months to a year) they run the risk of what some people call ‘Metabolic Damage’, this occurs when their metabolism has adjusted to a very low calorie diet and they find it extremely difficult to lose fat. This is quite a common issue for fitness models or bodybuilders. If you think this may be you, I encourage you to start slowly increasing your calories over a number of weeks in what is called a “Reverse Diet”, this will help you to build up your metabolism without any weight gain. Check out my previous blog post regarding metabolic damage!

3. Protein Consumption: In most of my female clients I see that they do not consume a large amount of protein (I think this is a female thing, because men LOVE meat!). It is important to know that proteins, carbs, fats, and fiber all play a different role in keeping your body functioning optimally. If you consume just one macronutrient in abundance and neglect the others you will find that your body may not respond in the way you would like. As mentioned above, in my experience, most people (especially woman) consume too many carbohydrates and fats while neglecting proteins, which are really important for growth, repair and muscle preservation. Large drops in weight in a short amount of time will come from loss of muscle mass, as their bodies will use muscle as energy if needed. When counting macros you have a specific amount you will need to consume per day, this will ensure you are getting an appropriate amount in to preserve muscle mass whilst losing fat.

Dont like meat? Check out proteinpow.com for some maaaddd recipes using protein powder!

4. Incorrect macronutrient ratios for an individual: ‪The macronutrients that are appropriate for one person may be completely different for another. We are all different in terms of body type, activity levels, age, sex and goals – so the macronutrients we consume should be optimized according to those factors. For example: if you have a 50 year old female, who is only doing cardio, no weights, and is taking in 1500cals per day, and majority come from carbs (remembering that as you age you become more insulin resistant) then this persons may not see any weight changes. Whereas, if she were to be lifting weights and doing less cardio on 1,500cals, higher protein, higher fat (in terms of ratio), and less carbs, she may be at a better ratio to see a weight loss at these same calories. 

So there you have it! Although counting calories will work for some, I do not believe it is the optimal solution for long term sustainable weight loss. However, if you love numbers & using a calculated approach to weight loss, I believe 'Counting Macros' could work for you, it is similar to counting calories however you focus on the macronutrients (proteins, carbs, fats & fiber) that are appropriate for you and your goals. This way you can ensure you are getting appropriate amounts of each macronutrient & also enough calories to avoid metabolic damage. The approach can work for anyone trying to lose weight, restore their metabolism or gain muscle. I have been using it on myself and with my own clients and have had great success. Counting macros is more than just about fat loss it is about an overall healthier lifestyle. It is not a crash diet or a meal replacement plan; it is an approach that allows you to choose what you eat. It teaches you about what macronutrients are in the foods you consume and allows you to make educated choices about what you eat.

 So if you cant be bothered tracking your macros, I encourage you to start by increasing your protein consumption slightly and reducing your carbohydrate intake slightly as a general starting point. If you would like a free table macronutrient table to get you started, you can download it from here.

If think this approach will work for you, you can check out my new ebook "Have your cake & get lean too- A guide to counting macros", You can purchase it now online for $24.95. It features 48 pages of macro counting awesomeness, how to calculate your macros, how to track your intake, how to track progress, FAQ, food graphs, example food plans, printable tracking sheets & a VIP facebook group to ask questions and share ideas. For more info on my ebook, click here you delightful human!

Yours in macro filled love,

Mel x