When we are talking about weight loss, weight gain, or maintenance...it boils down to energy balance.
Energy in this case being a calorie.
Some people like to argue that their body's metabolism is faster/slower, that they have an underlying issue affecting their weight management, or that the "math just ain't mathing" when it comes down to the number they see when they step on the scale.
Though none of this is out of the realm of possibilities, it is also not as common as one would think.
It is true that growing adolescents may have the ability to burn more energy off throughout the day or that an underlying comorbidity may be contributing to some extra weight, but even these aren't reasons enough to escape the fact that energy balance ultimately contributes to your current mass.
I implore you to be agnostic to different diets and don't buy the reasons that the world gives you that that you will never have a 6 pack or bulging biceps.
Instead, try using some math and science and see what happens with some consistency!
If you want to lose weight, you will want to burn more energy than you consume.
If you want to gain weight, you will want to consume more energy than you burn.
And if you want to keep your weight steady, you will want to find a balance between what you burn and what you consume during the day.
Simple? Yep.
Easy to do? Nope.
You may need to start off by tracking your calories and food intake over the course of a few days to get an idea of how much you actually eat. A significant majority of people underestimate their caloric intake and as long as you do this, you will never know the truth about your baseline.
Next, you will want to take note of how active you are during the day.
Physical activity like exercise and sport plays a role.
Your N.E.A.T. or Non-Exercise Activity Thermogenesis (walking, fidgeting, etc.) also plays a part and should be considered.
Finally, your season of life will also be a player in this game of weight management.
Busy parent, student, athlete, or human being? You are likely overstressed and underslept! Stress hormones and inflammation can impact your weight.
All of these will fall under the umbrella of how much energy you are burning off.
It is unlikely that focusing on your N.E.A.T. or all of the stress in your life will significantly impact your energy balance calculations, but it is something to be considered.
Finally, when you apply the math with all of this, you are left with a baseline of caloric needs to maintain your current weight.
From there, you can keep it simple to make a change in weight.
If you are looking to lose weight, aim to eat until 80% satisfied during your meals. Rest and reflect and let your food settle, If you're still hungry, you can have a little more and then repeat the rest and reflection to get in touch with your hunger cues. Eating slowly and mindfully is crucial here.
If you are looking to gain weight, aim to eat until 120% satisfied. You may find that eating a little more quickly allows you to consume more calories. Be mindful, but speed is your friend here.
Now, you have a basic understanding of weight management...it all comes down to energy balance.
We talk about energy in units of calories and how much you consume and the number you burn off all impacts the number you see measured on the scale.
I have provided you with general guidance here and some information to get you thinking about weight loss and weight gain.
Ultimately, if you are in need of some body composition changes, I highly encourage you to seek the help of a professional. A certified nutrition coach or registered dietician would be worth their weight in gold for an endeavor such as this.
There is math, science, and even psychology to be applied here and you should get some guidance!
Online coaching, remote monitoring, and/or local in-person coaching can all be effective and all that matters from there is that you don't give up until you have met your goals!
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