General weight loss programs for individuals with an active lifestyle.
- We calculate your Daily Energy Expenditure
- Distribution of macronutrients in meals
- Guidance and support in proper weight loss
Why combining physical exercise with a diet plan for weight loss matters?
You may know that increased physical activity comes with great well-studied health benefits, and it can be an essential component of a comprehensive weight-reduction strategy.
But, while exercise programs can result in an average weight loss of 2 to 3 kg,outcome improves significantly when physical activity is combined with a dietary intervention.
Why can’t I lose weight even though I exercise and eat right? What am I doing wrong?
1. You are not used to tracking your Total Daily Energy Expenditure (TDEE).
Your total daily energy expenditure (TDEE) is the number of calories you burn throughout a 24-hour period, and it mainly depends on your basal metabolic rate, and your physical activity.
Tracking your TDEE will help you understand your daily energy needs and adjust your daily calorie intake.
Calculating your TDEE not only gives you an idea of whether you are active enough, but can also tell you a lot about your weight management plans because it creates an estimate of your current calorie burn.
We prefer to use smart devices or physical activity diaries to configure your daily TDEE.
2. You are exercising too much.
One of the main reasons why burning calories through exercise may still not result in weight loss is due to our body’s overexertion and increased inflammation.
Exercising too hard daily would be counter-intuitive since you risk pitting your body under serious stress, which would conclusively hurt your metabolism.
Note that overexercising could stimulate the release of stress hormones like cortisol, which can promote inflammation and hinder your weight management efforts!
Indeed, some forms of exercise can actually be counter-productive and cause inflammation in your body. You can alter this by taking occasional breaks from intense workouts and mixing your workouts with softer low-intensity routines, like yoga.
Finally, don’t forget to follow good sleeping patterns, since getting enough sleep will help you rebalance your cortisol levels and keep your metabolism flowing! 🙋
3. Try counting your simple and refined carbs.
If you have trouble losing weight while exercising, you should try omitting simple and refined carbs, such as bread, pasta, sweets, and fruit juices.
Overindulging in these kinds of foods will essentially set off a chain reaction of events that can raise your blood sugar levels, create hormonal imbalances, and negatively influence your body weight.
You should consider tracking your overall carb intake and try implementing whole, unprocessed sources of carbs, such as whole fresh fruits and vegetables, whole grains, beans, and sweet potatoes. You shall see more progress in the end!
4. You are not calculating portion sizes.
If you don't measure your portions, you'll often underestimate how much food you are actually taking in, and if you are trying to lose weight, this can lead to frustration and a lack of overall progress.
The table below will help you measure portions of common unpackaged whole fresh foods, like meat, eggs, cereals, peanut butter, etc.
Why reach us for help?
Calculating you TDEE
We use well-known formulas or trusted, smart devices, we calculate your daily energy expenditure in calories.
Figuring and adjusting your macronutrients
We create unique meal plans using the plate method without the hustle of calorie counting.
Keeping track of your weight loss progress
We track your weight loss progress by calculating your BMI, waist circumference, and fat percentage levels.
The benefits you’ll get from us.
Unique Meal Planning
We create unique meal plans using the plate method without the hustle of calorie counting.
Guidance to proper body fat measurements.
Using calipers or tested formulas
Experience guidance throughout the sessions.
Tracking of your progress on your weight loss journey
According to your medical and diet history, we will structure a program that will fit your current diet patterns, your personal beleifs about foods, and your work schedule.