3 Ways Dieting Could Be Slowing Your Metabolism

3 Ways Dieting Could Be Slowing Your Metabolism

Health
Having trouble losing weight?Unless you are a lucky minority, most people who have attempted weight-loss have faced the horrid weight-loss plateau. This refers to a stop in weight-loss for an extended length of time despite no change in observed behaviour (e.g. diet and physical activity). Anyone who has gone through this will understand how frustrating and discouraging it can be. Your personal trainer thinks you’re lying, your friends think that you have messed up your metabolism and you feel frustrated that the scale is not changing.Lucky science is able to provide some explanations that hopefully can help us make smarter decisions to handle this. This blog will investigate the big culprits for weight-loss plateaus. You Are Unknowingly Eating More Than What You Think Before getting into the tips, it's worth…
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Diet Breaks for Long Term Weight Loss

Diet Breaks for Long Term Weight Loss

Other
If you are attempting to lose a significant amount of weight, I highly recommend implementing a strategy involving diet breaks. Dieting for a long period of time can be mentally taxing, but there are also metabolic adaptations that occur. These adaptations result in reduced total daily energy expenditure (TDEE). This could also be interpreted as having a slower metabolism. The combination of these two things and other factors can make it difficult to consistently make progress over the long term. One way around this is a diet break, where you eat at your maintenance calories for a certain period of time. This timeframe is generally 1-2 weeks, but it could be longer. The MATADOR Study The first major study that brought diet breaks to my attention was The MATADOR Study.…
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Is Protein One of the “Secrets” for Weight Loss?

Is Protein One of the “Secrets” for Weight Loss?

Body Composition
A few weeks ago, I presented at a small conference on protein for weight-loss as I feel like it is a subject that is undervalued by a lot of dietitians. Since I am a Gary Vee fanboy and love his idea of pillar content, I figured I would also turn aspects of that presentation into this blog post and share it on a larger scale. My background prior to studying nutrition at university started with an excessive amount of time reading the forums on bodybuilding.com during 2012, followed by even more procrastination in the form of being an active member of a niche bodybuilding/powerlifting forum from 2013-2014. I feel like this has given me a different perspective to other dietitians who have come from different backgrounds. There was a lot…
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Mike Israetel Q & A

Mike Israetel Q & A

Other
Can you please tell us a little bit about yourself? Totally! My name is Mike Israetel and I’m the Head Science Consultant for and Co-Founder of Renaissance Periodization (@rpstrength on IG). I got my PhD in Sport Physiology 4 years ago, and I’ve been a professor for the last 4 years, teaching courses in sports nutrition, strength and conditioning, health behaviour, and everything sport and exercise science-related. On the personal front, I’m a competitive bodybuilder and Jiu-Jitsu grappler. What aspects of nutrition do you believe people should be prioritising when looking to gain muscle? Eating enough calories is for sure point #1. In order to gain muscle at the best rates, a surplus of 250 to 500 calories a day is very likely to be a necessary feature. After that,…
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