You may not realize it but adjustments to your diet may be required in the event of increased or decreased demands. For instance, if you commit to a more intense training regime you may want to consider including more protein in your diet to help build muscles. On the other hand, if you fall sick or need time to recover from an injury, you will likely want to reduce your caloric intake as well as the types of foods you eat, perhaps considering foods with anti-inflammatory properties.
If weight loss is your primary goal, setting a caloric deficit will help you achieve this. First, you need to identify how many pounds you are hoping to lose each week – one pound is approximately 3500 calories – so if you want to lose one pound per week, you’ll need to have a caloric deficit of 500 calories per day (3500 calories divided by 7 days per week). You can achieve this either by decreasing your calorie intake by this amount (we recommend using a nutrition log to track your calories), by increasing your calories burned by this amount (see you in the studio!), or ideally by doing a combination of both. Remember too that the body burns a significant amount of calories from the activities of daily living. Talk to your trainer for help setting an appropriate caloric deficit that considers your workouts and lifestyle.
For exceptional nutritional advice, we urge our clients to speak with the experts at Eating for Energy.