The metabolism works like this:
Balance metabolism → lower calories → lose weight
1) Balance metabolism by knowing HEC (hunger, energy, cravings).
- Hunger should be <5 on a 1-10 scale
- Energy should be 6 or more on a 1-10 scale
- Cravings should be <5 on a 1-10 scale
If it is not, then you know you were not able to lose weight , you will need to adjust something.
2) Lower calories. Most people lead with calories and throw their HEC out of check as a result. Because of that, they are in one constant starve/binge cycle.
Instead of leading with calories, back calculate them instead. When you get your HEC in check, then take a look at what your calorie levels were. This gives you a rough estimate of what you need to be working toward.
NOTE: use it to refine your approach not define it. A strange thing happens when people see calorie numbers, they all of a sudden forget all reason and think there is something definitive and final in the numbers. The numbers should always be used as a guide only. Your metabolism is a thermostat, not a calculator and it is in constant adjusting mode. Getting caught in the numbers will screw you almost every time.
3) Lose weight. Fat loss and weight loss are not the same so you need to have a better way to measure things than just weight. If you are still just measuring weight, you might as well just give up now. You can’t assess anything with just a weight measurement. If you have not yet gotten past looking only at scale numbers, you are still a dieter and missing the point
So, that’s it. That is the way it is done. I recognize this throws some people out of their comfort zone because they have a hard time viewing things from this new perspective. As a result they revert back to the old comfortable calories out, calories in viewpoint. It is normal, so take your time with this and really think about how it works to lose weight.
courtesy: metabolic effect