The running joke among nutrition coaches: Everybody wanna lose weight, yet nobody crushing enough d*mn food on the reg.
Potential Spirit Animals:
⚡️Busy Bee: So busy putting out work fires that they forget to eat
⚡️Down-regulated: Been low calorie for so long they just don’t feel hungry
⚡️Yo-Yo: Bounces between under & overeating. Might eat 1800 cals, 2800 the next, 2200 the next
⚡️Weekend Warrior: Food shizz on lock Mon-Fri. The weekend? All the booze & fast food!
⚡️Perpetual Dieter: If a new diet came to market, they’d be the first to swipe right
⚡️Type A: Meticulously tracking macros since before it was cool
(there’s plenty of others)
“Maintenance calories are defined as the total cals req
uired on a daily basis to maintain body weight with no gains or losses to fat or muscle tissue”. Height, weight, body fat %, exercise, NEAT, genetics, stress – SO many factors play into how much food we can crush in a day
What does it feel like to eat at maintenance? Like life doesn’t suck? Everything improves if we’re crushing enough comida. Want to feel better in the gym, recover like a champ, have more energy, sleep like a dream, and have a high sex drive? Consider shoving more food in your piehole.
Signs We May Not Be Eating Enough Food:
⚡️Chronically hunger, never feeling hungry
⚡️Poor sleep, waking up multiple times a night
⚡️Inability to gain muscle, hit PR’s, or lose weight
⚡️Lack of menstruation, irregular periods
⚡️Chronically feeling cold, subclinical thyroid labs (hypothyroidism)
⚡️No sex drive, infertility
(this list could go on forever)
Think You May Be Undereating?
⚡️Check out the cheat sheets.
Considerations Regarding Fat Loss:
⚡️In most cases, we should likely only diet 1-2x a year for up to 4-12 wks (give or take – mileage may vary). Been cutting with a coach or on a template months on end? May be time to consider reversing back to maintenance & give the body, hormones, & thyroid a lil break (PMID: 28119632).
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