Cutting Calories to Lose Weight
One the most common nutrition mistakes people make is binging, feeling guilty about it, and then trying to over-compensate by starving (cutting calories) themselves all week.
So that’s today’s big question and fat-loss lesson.
“Should you skip meals after a food bender to make up for it?”
I’m turning this question over to my great friend and Nutrition Nerd, Nicky P., so he can simplify it and show the easiest way to reduce calories by 28% without dieting OR exercise.
SKIPPING Meals & CUTTING Calories After a Weekend Food Binge?
by: Nick Pineault
Food Investigator and Author, Truth About Fat Burning Foods
My short answer is: “Cutting calories may be a good idea, but as long as you don’t develop unhealthy food habits and feel guilty about it all.”
But the truth is there are a lot of people who are now skipping meals to reduce the amount of calories they consume in a given week by 14 to 28% WITHOUT the headache of dieting.
Before I reveal this trendy new method and show you how you can easily do the same exact thing, let me re-state what I call my 6 Pillars of Fat Loss:
1) Energy deficit (cutting calories)
2) Food choices & Macros
5) Sleep and Lifestyle
6) Tracking & Adjustments
This newest method I’m talking about addresses #1.
Even though you should be making healthy food choices whenever possible, you’ll never achieve efficient fat loss unless you’re in some kind of energy deficit.
To make sure your body uses your extra fat reserves as energy, you need to make sure that you consume less energy (calories) than what you burn off (your metabolism + your exercise).
This is obvious, I know, but sometimes we need to be reminded of the basics.
So, to create and maintain a fat-burning, calorie deficit you can either:
A) Eat less calories than your daily needs (which is usually around 15X your body weight in lbs).
B) Exercise more and burn more calories.
Exercising more is always a better idea, because it’s way easier to manage than portion control.
But burning a pound of fat (approx. 3,500 calories) through exercise alone every week is a pretty daunting task.
So you also need to be cutting calories and eat under your daily needs to achieve that 1 pound, or more, of fat burned every week.
However, maintaining that calorie deficit is extremely difficult in living everyday REAL life.
==> 2 glasses of wine with your dinner (200-400 cal)?
Away goes the deficit.
==> Or maybe some cheesecake (400 cal. minimum per slice)?
Away goes the deficit.
This sucks, I know.
Another exciting possibility is intermittent fasting (IF).
IF is a method that’s becoming very popular these days, because the only thing you have to do is… nothing.
Just eat nothing for one or two 24-hour periods to reduce your weekly food intake by 14% to 28%.
Below is the link to the all-time classic program by my fellow Canadian author Brad Pilon, who is the best resource on the subject.
If you want to incorporate some IF in your fat loss routine, make
sure you read his program:
If you think it’s absurd or crazy to SKIP meals and not eat for one or two days of the week, I can’t say I blame you.
I personally held up a cross like Intermittent Fasting was a vampire when I first heard about it.
But since then, I’ve discovered and applied Brad’s philosophies on my own body, and his scientific research PROVES his method can:
– Get rid of ugly body fat
– Increase Growth Hormone Release
– Increase insulin AND leptin sensitivity
– Build more lean muscle
– Eliminate your unhealthy emotional attachments to food
– Plus much, much more.
Keep going strong,
image courtesy: www.Dreamstime.com