Does this sound familiar?
You are training regularly. You would like to change your body composition. No matter how hard you exercise or how well you eat nothing really changes. Your fat mass and your fat-free mass (muscle) seem the same.
It feels like nothing you do makes a difference.
That is because of the calorie deficit.
But, it is not what you think. It isn’t that you aren’t in a calorie deficit, this is what causes weight loss. It is possible it is because you spend too much of the day in a calorie deficit – until you don’t.
Don’t save it for dinner.
You are getting enough daily calories to meet your metabolic needs, however, you are spending too many hours in a calorie deficit. What researchers are calling within-day energy deficiency.
Research published in the Scandinavian Journal of Medicine and Sports Science compared female endurance athletes daily calorie intake and the timing of their meals. Endurance athletes try to minimize body fat reserves to enhance performance. The results of the research showed that while the athletes had similar daily calorie intakes the ones that spent more time during the day with a calorie deficit had more signs of metabolic disturbances.
Calorie deficits and hormonal changes.
The women that ate less throughout the day and had a larger dinner, but their overall calorie total was similar, had metabolic and health markers that compromised their ability to lose body fat. They had higher levels of cortisol, hormonal disruptions, and a reduced metabolic rate.
Another study on male endurance athletes showed the same trend. The athletes consumed enough calories, but the athletes that ate less during the day with a larger dinner had a suppressed metabolic rate. About 10% less than predicted.
They also showed signs of overtraining with lower testosterone and higher cortisol levels.
It all comes down to breakfast.
You go for a big workout and eat less throughout the day in the hopes of burning a little extra fat and dropping those extra pounds. You might even be tracking your calories to make sure you don’t overeat later. You fill up with a large dinner and feel like you should be seeing some results, but you don’t see any changes. In fact, you might be feeling overtrained, tired or like your pants are getting tighter, because you are storing more fat.
Your within-day calorie deficit is working against your long-term goals.
Adjust your meals to make a difference. After workouts keep the calorie deficit consistent during the day. Yes, you want to be under your calorie target, but in incremental steps. Not running on empty all day long and then trying to make up the difference with one big meal later in the day.
Within-day energy deficits are making a difference in your ability to see body composition and training changes.
Eat bigger meals sooner, fuel your workouts and have a smaller dinner. It may be hard to change your habits, but remember, breakfast really is the most important meal of the day.
Change your mind, change your health,
Shayla
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