#196 - Understanding energy balance when it comes to weight loss/weight gain with Kate Deering

Kate has probably been on the podcast most out of any other of our guests. She is the author of How To Heal Your Metabolism; It’s a great book. If you haven’t read it, I definitely recommend it. We notice a lot of women that come into this space come from restrictive diet backgrounds and then start including carbs and dairy into their diet without actually tracking their calorie intake....and what happens? Unwanted weight gain. So we thought we would talk more about understanding energy balance when it comes to weight gain and weight loss. In this episode, Kate and I chat about: ➡️The importance of knowing your starting point ➡️Getting honest with yourself and tracking your food ➡️How you get stuck in the restrict-binge cycle ➡️How to calculate your TDE ➡️Why muscle mass matters for energy balance & weight loss ➡️Losing water and glycogen when you cut carbs and how this leads to quick 'weight loss' ➡️Accounting for your system and individual differences ➡️Why you need to understand your specific body energy balance ➡️Calories in vs calories out ➡️Building muscle and how long it actually takes ➡️The importance of muscle mass ➡️What it takes to maintain ➡️How to make tracking easier and how to simplify it Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79. If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE. You can review on Spotify HERE. LINKS Join our Rebuild Your Metabolism Challenge Learn more about our 16-week Winatlife Accelerator Program: Book your call Saturée products Follow: Kitty Blomfield @kittyblomfield Kate Deering @katedeeringfitness SHOW NOTES 02:20 - Kate's background 04:34 - Prometabolic is not a diet 04:46 - How to start on a pro-metabolic approach 05:56 - Why tracking ACCURATELY is essential 06:56 - How restricting carbs can lead to binge eating 07:19 - What is energy balance 09:22 - Why looking at body composition is important and how strength training will help improve it 12:25 - Constipation and why its a metabolic issue 14:46 - Are you afraid to strength train because you think you will get bulky? 17:18 - Playing the long game 17:41 - Why you must be in a calorie deficit to lose weight 17:58 - Muscle glycogen and water 19:21 - Eating too much too quickly 20:55 - Going out on the weekends and over-consuming fat 22:24 - Establishing where you at currently and why this is important 29:08 - Increase the resting metabolic weight 26:56- What it really takes to gain muscle 33:28 - How it's easy to maintain muscle mass once you've built it 34:41 - How stress affects muscle growth 38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition 39:35 - Why tracking isn't restrictive 43:09 - Looking at things differently

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