Your plan has to evolve or it will stop working….
I have talked about it a lot but it’s worth repeating…..
As low as you can as long as you can is a recipe for failure…..
The way things actually work is like this:
When you first start into a deficit cycle THE VERY FIRST THING YOU HAVE TO CONSIDER is “was I over doing things?”. So let’s assume that you have been over consuming and your weight is up as a result, what then?
I don’t know of a single GOOD program that gives you one target to aim at and expects you to get there….
Every good nutrition coaching program that I am aware of tiers things down rather than gives you the lowest number possible….
The problem with the lowest number possible is that you might see success for a bit and if you have been over consuming for years, you might see a lot of success…..
This assumes you have never dieted before…..
Most of us have though, most of us are much more cognizant than we would like to admit and we over rate the moments of joy that has our weight up at the moment…..
So while the very first tier down might not illicit the response that the one drastic calories down approach would it EXTENDS the success you will have over time…..
For the first time in four years we are going to publish a book detailing this process and all that we have learned from the data over the last six years (this will be coming out in the next couple of weeks)…..
So while you might ultimately land at the lowest calorie down number along the way you will have made progress without having the extreme restriction and what ultimately happens is that you have even MORE success for a longer period of time.
Then the most important piece happens, moving back to normal with little to no weight gain so you aren’t stuck eating like a rabbit for the rest of your life and eating food becomes a joyless experience.
This is also why it’s helpful to work with people who have seen what you haven’t and know what you don’t know. We have almost 70 coaches now and they aren’t all mathematicians. A lot of this is about managing the little things along they way, so keep that in mind.