Afraid of weight gain?

Afraid, because you have gained weight?

Afraid, because you lost a lot of weight and afraid of gaining it back?

Afraid, of your TDEE and how to eat normally?

Relax. Deep breath. You only gain weight if you eat over your TDEE consistently over time.

Quit making it more complicated than that.

It's often that we don't realize we are consuming a few extra calories over time. It's very easy to do so! I've been meticulously  tracking my intake and lately reminded how easy it is to consume extra calories from just a few little things:

• Healthy drinks with just a little healthy fat. While these are wonderfully filled with antioxidants and healthy fats, don't forget to count the calories. 
• If you add milk, either dairy or otherwise, don't forget the calories. 
• Many other drinks, healthy or otherwise. 
• Measure out nuts, cheese, and other fats. They add calories very quickly. 
• Bread, rice, and pasta add up very quickly. Measure it out!
• Little extra bites of this and that. You easily forget that you had them.

It doesn't mean you can't have these things. It just means that portion size matters!

While there are a few things that can slightly change metabolism and fat gain, it's because it increases hunger and you eat more. These are:

• Lack of sleep 
• Medications 
• Hormone balance 
• Too much stress (cortisol increases)
• Thyroid issues 

These things don't "cause" the weight gain, they cause more hunger. The calories still cause the weight gain.

As we age, our LBM (Lean Body Mass) decreases 1% per year. If we continue to eat the same and don't exercise, we tend to gain. Worse yet, we eat more than before for a variety of reasons. 

It's so easy to emotionally rationalize why we need to eat certain things. 

It's easy to say we are depriving ourselves when we don't eat the treats every time we feel like it!

It is important to plan in treats you love and not deprive yourself. Yet, every time you must say no to achieve your better health goal does not mean you are deprived! People will say you are depriving yourself when they see you say no, even though they have no way of knowing!! Don’t fool yourself if you really want your goal.

KNOW your TDEE!!!! Remember it.

If you don't trust a TDEE calculator or average of them (that's what I use from college), then invest in a fitness DEXA scan.

Exercise 

Keep doing whatever exercise you can regardless of physical limitations!

Yes, I can lift weights now, but many times over the last few years I couldn't because of physical limitations. 

I learned to swim, but even then at times I couldn't. No matter what, I found something I could do.

And sometimes I just forced myself to eat less. 

Metabolism 

Your metabolism is many organic chemistry processes in your body. What you consume for ingredients effects those processes. That's why what you eat changes your metabolism. That's why hormones and stress and lack of sleep effects your metabolism. That's why all the vitamins, enzymes, micronutrients, micronutrients, Omega balance, antioxidants, probiotics, and many such things change your metabolism. 

The only way to know for sure what's missing is to have it measured. Doctors can do this now!

Have your hormones measured. 

Have your micronutrient profile run (homeopathic doctors do this.)

The bottom line; it's the calories!

Accurately account for your calories like it's the most important lab experiment you have ever done.

If your weight really weighs on your mind, treat your calories more urgently. 

If you don't eat over your TDEE, you don't gain weight. 

This is ALWAYS TRUE. Whether you are maintaining, or on the fat loss journey, this is always true. 

There is no need to panic. There is no need to be afraid of maintenance. There is no need to think something is wrong. Or, if there is something the doctor can fix, rest assured that you still gain weight due to calories over your TDEE. These issues only change your metabolism slightly. Fix the issues, but still know your true calorie intake vs your TDEE. You still need to address this.

Know your TDEE is pretty much the same all your life, with a slow decline as you age, remedied by exercising and/or adjusting calories slightly down.

It's kinda simple when you think about it.

Quit making it seem more complicated with your fears.

Calories vs. TDEE 

The biggest percentage of your calorie burn (TDEE) is just your RMR which you can't really control. It's based on height and gender. 

You can have a slight edge with exercise, sleep, hormone balance, nutrients, water, and calories. All the edges in the right direction add up to help.

Keep those calories as healthy as possible. Supplement the missing ingredients. 

If you want a medical article that gives affirmation to much of what I've said, here is one from Harvard Health. 

Make it happen. 

Roberta 

Never Settle 

Never Give Up 

Live Your Dream