How Dieting Can Actually Make You Fatter!
SYSTEM 2 – What The Leanest People in the WORLD DO!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
We are currently in Phase 2, Week 2
As a reminder if you are following this system you will need to change your macros from 40% Carbs, 40% Protein, and 20% Fat to 30% Carbs, 50% Protein, and 20% Fat.
If you don’t remember how to do that see the cheat sheet below:
- Open your MyFitnessPal App
- Click at the top left hand side of your device. You should get a screen that lists, “Explore Premium, Shop Fitness Gear, etc…” Go down and click, “Goals.”
- Once in Goals, click, “Calorie and Macronutrient Goals”
- Then…Change your calorie goal if needed.
- Then…reset the Carb, Protein, and Fat Percentages to correlate with the Phase you are currently in (See below for Percentages)
On To Today’s Topic: How Dieting Can Actually Make YOU FATTER :-0!
There will always be a new best-selling or super popular book on dieting and it seems this fat epidemic that we are currently under isn’t going away anytime soon either. Unfortunately these fad books often promote super low calories and this can actually lead you to becoming FATTER. If you don’t get what I mean I will present I common problem/cycle I see often.
The person, Jane, decides she is going to lose weight. Jane records the following measurements BEFORE THE DIET:
Weight 200 lbs
20% body fat (40 pounds of fat)
Lean body mass of 160 lbs
Then Jane decides to follow the newest fad diet that promotes severe calorie restriction. She even lose 5 pounds the first week and is super stoked, the second week she loses an additional 4, and then in weeks three through four she loses an additional 3 pounds. All together Jane has lost 20 lbs in a month. Awesome…right??? Actually, NO, once she records her new measurements.
Weight 180 lbs
15% body fat
Lean body mass of 153 lbs
Total weight loss 20 lbs
Total Fat Loss 7 lbs
Loss of lean body mass of 13 lbs!
It should be clear that Jane has failed, if she is after improved body composition and not just scale weight. Jane lost almost double the amount of muscle (lean body mass) then she did fat. In fact, she only lost 7 lbs of fat. What makes this scenario even worse is that now her metabolism is much lower because she lost 13 lbs of extra calories burning muscle. Plus her calories are so low she is crazy and hungry and irritable.
To make matters worse Jane feels frustrated because she is weak and frail, plus she is still “saggy.” She goes off her diet for six weeks and this is what the result is:
Weight 200 lbs
22% body fat (44 pounds of fat)
Lean body mass 156
Jane now weighs the same…but she has more fat (an extra 4 lbs) and her metabolism is slower, which means she has to eat less just to maintain this new weight. Needless to say, Jane is frustrated and confused and looks to to buy the next quick fix fad diet….AND THE VICIOUS CYCLE CONTINUES…
Needless to say, Jane’s strategy failed. Chances are you have done something similar. End this cycle of extreme low calories and start exercising with weights. Practice the 12 Week Fitness Model Fat Loss System, along with a solid exercise program and you will lose the fat and keep most of the muscle. Which means your metabolism won’t tank ;-).
If you would like to know more or start from the beginning click the link below and follow the 6 Steps outlined.
Action Steps: Click here to follow the Steps outlined below from Post 1.
STEP 1: Planning Your Destination: Answer these questions and be real.
STEP 2: Download MyFitnessPal and I will show you how to set it up properly.
STEP 3: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
STEP 4: Understand The Meal Plan Guidelines for Phase 1
STEP 5: Use The Charts to Create Your Daily Meals.
STEP 6: General Eating Guidelines
Go be awesome!
KELLEN LAKE – Be like Bonnie, she has lost 6 lbs of FAT from following this system ;-).
