How much am I supposed to eat?

Sustained weight loss is a trickier proposition than it may first appear. The old adage of "calories in, calories out" is true, but there is more to the equation. Individual scenarios play a role when strategizing how you should eat in order to best facilitate weight loss. Here's a brief look at how to tip the scale in your favor.

Three strategies can affect weight loss: changing your diet, changing your level of exercise, and supplementation. Only the first two are very effective on their own, but they are much more effective when combined. Supplementation only plays a supporting role in the process, which can be significant when combined with proper diet and exercise. By far the best way to get quick results is by combining all three.

The way this process works changes over time. The perfect weight loss program at one point in your life may not be the best strategy at another point. Our body compositions change, and dietary needs change along with it. Therefore, the diet that excelled for someone 50 pounds overweight with 35 percent body fat won't work the same when that person is 10 pounds overweight with 20 percent body fat. In fact, it is more likely to stagnate results.

Let's take a look at an average overweight person and a likely scenario for sustained weight loss.

Fasting

Beachbody® recommends a short fast (usually liquid with some calories) when beginning most of their entry programs. In general, fasting is a cleansing tool, not a weight loss tool. However, upon an initial fast, an overweight person is likely to lose some weight, because he or she probably has a lot of undigested gunk in his or her system. While fasting is one-time weight loss, it's a great way to kick-start a fitness program.

Early stage

This is where the "calories in, calories out" concept works like a charm. A de-conditioned, overweight person can exist—and even flourish—while grossly undereating. Add some exercise to the equation, and weight loss should be rapid. Basic supplements like a multivitamin, along with condensed macronutrient foods like protein powders, should be used because it's difficult to get all essential nutrients while undereating. This stage of dieting can go on for quite some time. Transition is more up to individual body composition changes than anything else.

Later stages

As people get fitter, their nutrient needs change. If they continually undereat, their results will plateau, at some point. This is because they are not getting the nutrients needed to fuel the additional muscle on their frames, so their bodies begin to shut down. The way to get their weight loss moving again is to add calories, and the amount of calories needed can be dramatic. Here's an example:

We had a male customer go from 230 pounds to 190 pounds eating around 1,200 calories a day. His target weight was 175, but his weight hit a plateau of 190. He increased his caloric intake slowly. At around 1,800 calories, weight loss began again. At 2,000 it accelerated. At 2,200 he plummeted right through 175 and kept going until, at 150 pounds, he leveled off at 3,000. By eating slightly more than 3,000 calories he was able to get to 175 pounds and stay there.

Starving is not the answer. Your body needs fuel to operate normally. Your brain, heart, lungs etc. Beachbody has a ton of great supplements and delicious shakes. All of the protein, meal replacement, and 2 day Fast Formula come in chocolate and vanilla. Also, be sure to check out the info on Shakeology. This is brand new!
It just might be the healthiest meal of your day.

You can find me at www.beachbodycoach.com/esuite/home/jeneferb/