Does this sound familiar to you?
“I’ve been eating less and exercising more for a while, but I keep gaining weight! How can I look better AND feel better without spending all my time at the gym?”
If you answered ‘yes’, you need to find your baseline….
Your baseline is your nutritional road map to your health. Considering your specific concerns and connecting these with clear nutritional steps, together we will discover your nutritional baseline and immediately start improving your overall health. Whether you are at your physical best or suffering from chronic symptoms, getting to know your body and your baseline will kick start your journey to success.
The weight loss ‘myth’ – eat less and exercise more
Myth: Eat less and exercise more
It’s true everyone needs a certain amount of calories to survive and thrive. What you are not told is when you consistently consume under that minimum, your metabolism will down regu-late and you’ll crash into starvation survival mode. To compensate for the lack of energy, your metabolism will slow down and your body will store fat to keep functioning. Clients constantly begin with an imbalance in their fitness and diet routines, only to discover it’s never as simple as eating less and moving more.
If you are struggling on a calorie deficit diet, these simple steps will help find your baseline. This will show you how to balance the quantities of healthy foods to appropriately fuel your body in order to …. (Lose weight, or achieve the body you desire etc).
The simple truth – eat and exercise according to your baseline
The Key: Enjoy Healthy Foods
Lots of fruits and vegetables, lean protein, beans and whole grains are the gateway to a healthy baseline. Variety ensures you obtain all the nutrients you need. Your challenge is to know how much and how often.
Here’s how (or get started now)
STEP 1: Start a log of everything you consume and enter it into “My Fitness Pal ”.
Record your calorie intake and your macro nutrient break down.
STEP 2: Now enter your results for step one into “The Fast Diet ”.
Record your basal metabolic rate (BMR) and your (total daily energy expenditure) TDEE.
The results from step two will provide a framework for how much you need to consume of each type of nutrient. You now have your baseline! This will serve as a launch point for a nutritional plan that will work for you instead of against you.
Emotion
Are you feeling the effects of consuming below your baseline? Check out what Jenny had to say on her first day with PathFinder.
“I don’t understand why I can’t lose weight! I always control how much I eat and I only get about 1200calories each day. I check my weight on the scale every other day and never get the results I want. I’ve been eating salads and if I eat meat, it’s super lean. I’ve even cut out the cake and drinks with sugar! I run most mornings before breakfast for the best fat-burning effect. I always feel tired and out of breath after my workouts. I’m already tired and short on time, so I don’t know what more I can do to burn fat and get my weight to my goals.”
Most people agree that Jenny’s hard work should be getting her the results she deserves. But instead of reaching her goals, Jenny continues to gain weight and feel worse week after week.
Jenny needs to discover her baseline to get started on the path to progress. She has the power to achieve the results she wants, now she needs the tools to reach her potential.
Here’s what she needs to do…
a. Know your challenge.
“What are your goals and how have you been trying to achieve them?”
b. Duo Chelsea will work with you to Discover your baseline.
“How often and how much healthy food should you be consuming to achieve those goals?”
c. Log your progress.
“How are you going to track our journey towards your personal success?”
Terms and Definitions
Calculation of BMI (body mass index) BMI is a calculation of body fat based on height and weight.
Limitations:
Not accurate for pregnant women, people under 5 feet tall, and people with very muscular builds
Not account for age and the standard recommendations do not apply children or teens.
Calculations of BMR (basal metabolic rate)
BMR is the amount of calories you expend sitting for 24 hrs doing nothing.
We use the “Mifflin-St. Jeor” equations to estimate your BMR. It is commonly held to be more accurate than the also popular Harris-Benedict equation.
Calculation of the TDEE (total daily energy expenditure)
TDEE is the number of calories burnt in a day considering your level of activity.
This is the number of calories you need daily to maintain your current weight and is approx-imately what should eat on the days you’re not fasting.