Underreporting Calories and Weight Fluctuations

But I would say like, if you, if you're not, if you're not hungry in a diet, you're probably not, you're probably not dropping weight, but that doesn't mean body fat. It doesn't mean that's necessarily a bad thing because if you, if you, let's say your TDEE is 2000 and you're eating 1500 on paper, but maybe you're actually eating like 2000 at least that's not the end of the world. Are you losing a lot of fat quickly? No, but at least you're building strength and muscle. And then as long as you're consistent, you can make your adjustments. Like look at what you're eating. Um, is there a possibility I'm overeating or, um, I'm screwing up my, my measuring or whatever. Um, but a lot of people I, cause I used to preach this, like people shouldn't chronically diet, blah, blah, blah. And then, you know, 10, 20 years later, I realized like the research on this is pretty good that people massively under report what they eat. And a lot of cases, even coaches do it. But in a lot of cases, they're doing it a lot of times because they don't realize they don't understand it enough to be able to be consistent. Or again, like we go back to the labeling laws, they might be eating a lot of stuff out of boxes and just accidentally be over consuming energy and not even realizing it. You know, so there's a lot of things. But I would say if you've been chronically dieting and you're not losing, what you might consider doing is let's go ahead and slowly raise the calories back up and just see at what calories do you actually drop or actually start to gain weight. So if I give you like another 200 calories, you go for a couple of weeks and you'll have weight change, another 200 calories, another 200 calories. And all of a sudden you start consistently gaining weight. At least now we know where we're over the line and now we can bring it back down again. I want to highlight that like it's over two weeks because the acute change doesn't mean anything because you have food volume. And then if you're increasing with carbs, there's also the glycogen and the water weight that goes with this. So you can't just rely on the poop and the poop. People don't think about that. Right. So especially if you look at people who have been dieting, you have less bulk, you have less feces. You're going to get less motility in the guts. Your guts are going to slow down digestion a little bit. They're going to slow down pushing poo out. So in a lot of cases, you're going to have a transition period where you add more food. Your brain has to go, OK, I actually have more food and I need to push this shit out. so you may have a jump but you want to if you jump it's okay just make sure you stabilize and then add a little bit more this is actually taking me back to when i first started with you three years ago i was on like 16 or 1700 calories and as soon as we increased my calories to you dropped me up straight away to two to three hundred because i wouldn't be that game enough to do the 25 you wanted me on but my weight went up a kilo and i freaked the fuck out and i remember that but it's it's like it stayed there for a little bit but my body was actually like i wasn't gaining any more than that one kilo on like 700 calories more pretty much