Most people think of working out as a form of losing weight and losing weight fast. Ironically, the secret doesn’t work that way. Oftentimes you have to eat more (nutritional of course) in order to see weight loss and progress. If you’re not seeing the results you expected to, then it might be as simple as undereating. Without an adequate amount of protein and a healthy carb load, you might be failing to feed your muscles. Plus, undereating can lead to a slower metabolism and a harder time lose weight. Below are some steps that might determine if you’re in a rut with your weight and progress.

Recognize the Signs

Fatigue, muscle soreness, and feeling unmotivated can all be signs of undereating and not replenishing your body with enough nutrients to perform. Another sure sign is feeling “hangry”, brain fog, and lagging during your workouts. Remember, food equals energy and without proper energy, it’s almost impossible to perform. Fuel yourself with proper nutrition and don’t starve yourself for the sake of losing more weight. It almost never works that way.

How Much Should You Eat?

You need to figure out your BMR, or basal metabolic rate. This is an estimate of the calories we need to eat every day to regulate our bodies and keep everything functioning. You can calculate your BMR by using calculators online such as this one. In addition, if you workout intensely and are trying to bulk, then consuming enough calories is essential. On the other hand, if you’re trying to lean and break down fat, consuming a higher protein, low fat diet is key. 

Eat Right

Macronutrients (protein, carbs, fats, grains) are crucial because even if you are undereating, it’s still important for you to eat the right things. A lot of people feel that if they want to lose weight, they have to drastically cut out their carbohydrates. But it’s about making sure that you get the balanced portions of all food groups. You still need carbohydrates for fuel. And this is why having a combination of carbohydrates and healthy fats will make a big difference. For example, you can look at this potato casserole recipe at to give you an insight into the right combination of carbohydrates from potatoes and fats from cheese. And of course, protein is absolutely pivotal when you are trying to gain any strength. Just remember, sometimes it’s helpful to eat protein and fats together, and carbs separately. Combining all three can cause rapid weight gain. 

Ditch Calorie Counting

Counting calories, skipping meals, and cutting calories are unrealistic methods. It’s best to have a healthy mentality when it comes to food and let food be thy medicine. This article explains how a calorie is not always a calorie. If you are constantly checking how much fat is in something, you could be dangerously undereating. Also, if you think that skipping meals or cutting calories is a good way to lose weight quickly, you have to remember that this is not sustainable. It can make fat loss more difficult and ruin your workout goals and also it could have an impact on your health. When it comes to working out, calories are crucial so make sure you have the right balance and it will show for itself. 

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