#196: Understanding energy balance when it comes to weight loss/weight gain with Kate Deering
Kate has probably been on the podcast most out of any other of our guests. She is the author of How To Heal Your Metabolism; It’s a great book. If you haven’t read it, I definitely recommend it.
We notice a lot of women that come into this space come from restrictive diet backgrounds and then start including carbs and dairy into their diet without actually tracking their calorie intake....and what happens? Unwanted weight gain.
So we thought we would talk more about understanding energy balance when it comes to weight gain and weight loss.
In this episode, Kate and I chat about:
➡️The importance of knowing your starting point
➡️Getting honest with yourself and tracking your food
➡️How you get stuck in the restrict-binge cycle
➡️How to calculate your TDE
➡️Why muscle mass matters for energy balance & weight loss
➡️Losing water and glycogen when you cut carbs and how this leads to quick 'weight loss'
➡️Accounting for your system and individual differences
➡️Why you need to understand your specific body energy balance
➡️Calories in vs calories out
➡️Building muscle and how long it actually takes
➡️The importance of muscle mass
➡️What it takes to maintain
➡️How to make tracking easier and how to simplify it
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.
You can review on Spotify HERE.
LINKS
Learn more about our 16-week Winatlife Accelerator Program: Book your call
Saturée products: use discount code KITTY05 for 10% off
Follow:
Kitty Blomfield @kittyblomfield
Kate Deering @katedeeringfitness
SHOW NOTES
02:20 - Kate's background
04:34 - Prometabolic is not a diet
04:46 - How to start on a pro-metabolic approach
05:56 - Why tracking ACCURATELY is essential
06:56 - How restricting carbs can lead to binge eating
07:19 - What is energy balance
09:22 - Why looking at body composition is important and how strength training will help improve it
12:25 - Constipation and why its a metabolic issue
14:46 - Are you afraid to strength train because you think you will get bulky?
17:18 - Playing the long game
17:41 - Why you must be in a calorie deficit to lose weight
17:58 - Muscle glycogen and water
19:21 - Eating too much too quickly
20:55 - Going out on the weekends and over-consuming fat
22:24 - Establishing where you at currently and why this is important
29:08 - Increase the resting metabolic weight
26:56- What it really takes to gain muscle
33:28 - How it's easy to maintain muscle mass once you've built it
34:41 - How stress affects muscle growth
38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition
39:35 - Why tracking isn't restrictive
43:09 - Looking at things differently
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