Coach explains why diets fail.from @sharellegrant

Transcript

Do you think he will like me? Shot it up. Count your calories. I'm at 800 calories no working. We need to talk. Here's why you're not losing fat in a calorie deficit and exactly what to do about it. Here is you, and this is your metabolism. 70% of your metabolism is made up of something called your Bad. Oh, that's an x. 70% of the calories that you consume on a daily basis are coma calories. This involves everything from sleeping, digesting, coughing. Do you have to think about it? No. Non exercise activity thermogenesis. Daily movement. Fidgeting, walking. Me doing this right now. This makes up about 15%. No, you can't control your Best. Your NEAT is not your steps. Tier f, thermic effect of good. Literally the amount of calories that takes to digest tier. 10%. And the last one, which is depressingly low, a whopping 5% of your calories goes to exercise or eat. Worse, activity, thermogenesis? I'm gonna guess that. Is that right? This is why cardio is a pretty poor strategy when it comes to fat loss. Your metabolism is not broken. You just need to understand these and how they contribute to fat loss. Here's you, eating in a calorie deficit with your matcha latte and your protein cookie, which equals probably 800 calories. Your total daily energy expenditure, if you used a calculator, let's say it comes back at 2,200 calories, meaning that your metabolism requires 2,200 calories to stay your current body composition and weight. If you went into a calorie deficit, as a general rule of thumb, 20 to 25% is a good place to start. This would mean that 1760 calories would put you in a calorie deficit. Oh, better, Shirell, I've been eating 1,600 calories rank it's not working. Your metabolism isn't broken. Better there's a few important things that probably are. The reason why this calorie deficit is not working isn't because the math ain't mathing. There's usually three important things that are going wrong. Number one, most people simply aren't accurate enough when it comes to predicting how many calories they best, and the research shows this. Even trained professionals can underestimate their calories by, like, 30 to 50%. Number two, people actually don't cut their calories hard enough from the baseline. You wanna make sure that your calorie deficit is at least 20 to 25%. Taking off a 100 calories is not going to do anything. And the last one, your body needs time. I like to recommend a minimum of eight to twelve weeks. None of this mini cut stuff. Get in, get out, do it once a year, and then make sure that you go back to maintenance. No here's the most important part. If you don't do this the right way, you're going to lose things that you don't worst, like muscle, motivation, and metabolic health. I've coached thousands of women and they all have a few things in common. A plan, support and accountability. Simply just eating less and moving more is not a strategy.