Have you ever felt like you’re doing everything right to lose weight but getting nowhere? Maybe you’ve cut your portions, skipped meals, or sworn off entire food groups, yet the scale won’t budge. Frustrating, right? It’s enough to make you want to bang your head against the wall.
Here’s the truth: undereating is just as bad as overeating when it comes to fat loss. Let’s break this down so you can finally stop spinning your wheels and start seeing real results.
Why Overeating and Undereating Are Both Problematic
Overeating is an obvious culprit. When you eat more calories than your body needs, the excess gets stored as fat. But here’s what many people don’t realize: undereating can be just as damaging to your goals.
When you don’t eat enough, your body senses a potential energy crisis and switches into survival mode. It slows your metabolism, burns muscle for energy, and clings to fat stores for dear life. The result? A sluggish body, stalled fat loss, and a whole lot of frustration.
The Danger Zone: Too Few Calories
Eating significantly below your calorie needs can lead to:
Muscle loss: Your body breaks down lean muscle tissue for fuel, which lowers your metabolism.
Hormonal imbalances: Undereating disrupts hormones like leptin and ghrelin, making you feel hungrier and more prone to binge eating.
Low energy levels: You feel tired, irritable, and unable to give 100% to your workouts.
Plateaus: Instead of burning fat, your body stubbornly holds onto it.
Why Pinpointing Your Calorie Sweet Spot Matters
The key to ending this frustrating cycle is finding your calorie sweet spot — the amount your body needs to thrive while shedding fat. This is where the magic happens.
By dialing in your calorie intake, you:
Give your body enough energy to function optimally.
Boost your metabolism so you’re burning fat efficiently.
Preserve lean muscle, which helps you look toned and feel strong.
Feel satisfied and in control of your hunger and cravings.
How to Get It Right
Finding your ideal calorie intake isn’t about guesswork. It’s a combination of science and strategy. Here’s what you need to do:
Calculate Your Baseline: Use a trusted online calculator to estimate your Total Daily Energy Expenditure (TDEE) based on your age, weight, height, activity level, and goals.
Create a Calorie Deficit: To lose fat, eat slightly below your TDEE. A moderate deficit of 250-500 calories per day is effective and sustainable.
Track Your Macros: Balance your protein, carbs, and fats to fuel your body properly. Protein, in particular, helps preserve muscle and keeps you feeling full.
Listen to Your Body: Adjust as needed. If you’re overly fatigued, starving, or not losing weight, tweak your numbers.
Want to Nail Your Numbers? Sign Up for my Foods for Fat Loss Macros Masterclass!
If you’re tired of guessing and ready to take control of your fat loss journey, I’ve got you covered. Learn more about my Foods for Fat Loss Macros Master Class where I’ll teach you:
How to calculate your perfect calorie and macro breakdown.
The foods that supercharge fat burning.
How to enjoy your favorite treats without derailing your progress.
This is your chance to ditch the confusion and finally get results that stick.
Sign Up Now: https://www.programs.jillortizfitness.com/macros
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