Eat More, Weigh Less

This post is actually the second part of my blog with the inversed title "Eat Less, Weigh More".  Why a Part 2, you may ask. It's because I felt like I wasn't able to explain fully and clearly why I said eating less could mean a possible weight gain. Through a quick chat (more of a series of Instagram comments with @emmahmay (thanks, sweetie!), I, myself, found the right words.

It's all about your metabolism.

As what I had first quoted at the first part of this blog last month, About.com states that metabolism is the chemical process that establishes "the rate at which your body burns calories". Short of going into health gobbledygook, let's put things this way: You've probably already heard or googled health products or food (hello, cinnamon and cayenne pepper!) that boosts your metabolism. You have also probably been given dozens of tips regarding metabolism-boosting exercises and the when's and how's involved. The how's are mostly regarding getting your body to not move or exercise in the same manner over long periods of time; that we need to "shock" or "trick" it against getting used to a routine every now and then.

Guess what? It's the same with food, especially with how much you consume per day.

Many people find it easier to believe or fall into thinking that eating less alone is the key to weight loss. While it is true that cutting calories AND exercising more do lead to significant weight changes, it is highly important to establish when the cutting of calories should stop.

My personal minimum benchmark is 1,220 calories. At my age of 28, height of 5'2 1/2 and weight as of my last weigh-in yesterday of 129.8 lbs (Yey! Closer, make that "a lot closer", to my second goal weight of 125 lbs!), Livestrong MyPlate tells me that in order to continuously lose a pound more, I should only consume 1,159 calories. Please do note, however, that I set my activity level (another category fitness/calorie tracker apps like MyPlate and myfitnesspal use to determine calorie goal) to "sedentary" here if only to challenge myself to move more, even if I know I am no longer sedentary (I exercise five to six times a week and walk and stand for four hours straight on work days).

So how much have I been eating? Well, over the past two weeks, I have definitely been eating more than 1,220 calories! At one point, I think I reached 1,700 calories (This was the day I finally passed my behind-the-wheel driving exam at DMV after two tries! I had a Jollibee chickenjoy-spaghetti meal along with a banana langka pie!). But I am still losing. How? I drive my metabolism crazy, that's how!

On days that I am truly sedentary (Day off from work and from exercise... Yes! I have exercise "rest days" too in order to allow my body to recover!) or during detox days (hello, smoothie!), I do follow what my calorie tracker apps dictate. On weekly date nights and/or binge days, I allow myself to go over my set calorie goal, eat whatever would make health nuts' eyes roll, and go crazy at the gym, the "crazy" depending on how much I am over.

For instance, since I noticed I burn 10-17 calories per minute on the elliptical or while doing any kind of cardios, I extend my cardios for a minute more if I am over 10 calories. So if I'm over a 300 calories, you can bet your glutes off that I'll be at the gym for 30 minutes more.

But going back to food and metabolism, like exercise, when conditioned, the body needs to be challenged every now and then to test how well it has responded to your conditioning. If you keep on feeding it the same kind and same low amount of food everyday, for long periods of time, chances are, you'll no longer lose weight. The mental torture you've been subjecting yourself will eventually become nothing more than a routine for your body that has already gotten used to it.

So eat more. Take risks. Shock your body. Get your metabolism off the couch and get it working overtime each time you shock it! It doesn't hurt to have a bite of this and that. The key to fitness and weight loss is not eating less alone. It is moderation. Moderate, not low, amount of calories or portions. Moderate exercise. Moderate frequency in shocking meals and workouts.

Still not convinced? Follow me on Instagram @whenyouloseyouwin and see my exercises, my food and my progress!

First 2013 Progress Pictures

We're already almost halfway through the first quarter of 2013. Since it's my day off, let me indulge you with some progress pictures of mine that I sincerely and genuinely hope could inspire you to start working on creating progress comparison shots of your own.

A month back, I unintentionally wore the same long-sleeved shirt from Old Navy and jeans from DKNY that I wore in September and December of 2012. As such, I found it only apt to make a progress shot. This was originally posted in my Instagram account (@whenyouloseyouwin).

This next progress shot was posted just a couple of days back. Five months ago and 40+ lbs back, in August of 2012, when I was still taking those dreadful "day 1" photos of myself, I thought the picture to the left wasn't really bad. I had a toned booty and gym capris were enhancing my curves. Or so I thought. Peeling the short pants off revealed a not-so-sumptuous rear. It was flabby and big. Today, people think I may have lost my curves but what I lost are actually fat... in my thighs and calves! Fat in my thighs and calves, people! And since muscle is more dense than fat, my leg muscles are the ones that still give my butt shape. I know I still have to keep on working though on strengthening and toning those muscles. I don't want to lose my ass! :)

Eat Less, Weigh More

Yesterday, I saw the above picture in my Instagram post/news feed. I thought, "Finally! Someone gets it!"

The "it" is the world's biggest weight loss misconception: You have to eat less in order to weigh less.

The principle is actually not entirely wrong especially when you consciously make the decision to cut in half a daily consumption of 3,000 calories. What can make it misleading is the word "less".

To understand why "less" can be utterly misleading, you have to first know and accept that there are factors governing a successful weight loss. I'm not a weight loss expert but based on experience and from what I read, among the most important factors are height, weight, level of daily activity (sedentary, lightly active, moderately active, highly active), age, and weekly weight loss goal.

Before I proceed to discussing the factors mentioned, let me make this clear: If you are still not within a regular-normal weight range, the numbers, whether numbers on the scale or elsewhere, DO matter.

Going back to the factors mentioned above, a lot of people think there's a standard number of calories one must consume in order to achieve a huge weight loss, nevermind that this actual weight loss is achieved in such a short period of time that it is nothing short of drastic. I remember watching Dancing With The Stars (DWTS) when Kirstie Alley first appeared on it a few years back. She said part of the reason she joined it was to lose weight. And lose the weight she did. For a while, I thought, wow, she really was burning those pounds away through regular vigorous movements. And then, when I heard she was just consuming 1,200 calories a day, I just had to stop the wow's. Close to the 60s in age and spending hours in rehearsal, like what Instagrammer mandagetsfit said in the caption of her picture above, "she was practically running on an empty tank".

Then there's this person who I used to follow and used to follow me back on my fitness account on Instagram. We're of the same height (5'3) and while I started my weight loss journey at 180 lbs in August of 2012, she started hers months before at over 200+ lbs. In her profile, she indicated that she had already lost over 30 or 40 lbs. Like my wow's for Kirstie, however, those stopped coming out of my mouth when I saw she was consuming no more than 800 calories/day. I must be a decade or so older than her but only 800 calories a day for someone who's probably studying and working at the same time? Only 800 calories for someone like her who's heavier than me? That. Can't. Be. Right.

But I kept my mouth shut about her eating habits. One day she complained of being stuck in that dreaded weight loss plateau. Worse, after a few weeks, she gained weight. A lot of people, myself included, tried to tell her that it couldn't possibly just be muscle weight anymore; that she had to do more cardios than what she had been doing (she said she dislikes it). For the life of me, I still did not mention anything about her eating habits.

Needless to say, my comments to her post got deleted. Either it was an Instagram bug or it was on purpose. For whatever the reason, I also found out she "unfollowed" me. I "unfollowed her back".

Short of making this blog post about her, let me go back once again to what mandagetsfit said about metabolism: Do not inflict undue damage to your metabolism. About.com says metabolism is the chemical process that establishes "the rate at which your body burns calories". So it goes without saying that without the right amount of food to digest and to turn into energy, like a factory, the body shuts down to stock up on whatever amount of energy it still has in order to continue life. This process is what happens when our metabolism slows down, making us plateau or worse, gain weight.

So I urge all of you to know and stick to your true numbers. These are your yardstick to a successful and healthy weight loss. There are a number of smartphone apps and websites online like Livestrong.com, Livestrong My Plate and MyFitnessPal that help determine these numbers.  Use these to your advantage! They're within your fingertips and easily at your disposal.

What's more, do not shock your body. Take it one step at a time. Have you ever heard of the phrase "slowly but surely"? I'm sure you have so do things gradually. Condition your body to slowly cut down the calories. But don't be afraid to eat more! Honestly? I'll be more afraid if I start eating less. My personal threshold is 1,220 calories. At 137.4 lbs now, my calorie counter dictates that if I were sedentary, I should eat 1,199 calories in order to lose a pound a week. But I'm no longer sedentary. I've conditioned my body to move more in order to eat more.

At the end of the day, learn, as well, to listen to your body. Nourish it and let it rest when needed. If you only work around processes that are sustainable, before you know it, you're at your goal!