Now you have all of the data you could ever need, what do you do with it?
Within any experiment, you have variables which could be described as either dependent or independent. Independent variables are the things which you can do or change and the dependent variables are the things that occur as a result of the independent variables. If the independent variables are the number on a toaster dial and the temperature of the heating element, the dependent variable is the ‘doneness’ of the toast. Here you have recorded your independent variables, as many as you saw fit (food in, activity, gym adherence, sleep) and you also have two key dependent variables (weight and waist circumference). You will notice that this is an imperfect system because the independent variable of NEAT can be directly impacted by the calorie deficit which you create and therefore could become a dependent variable, but by working on the assumption that you are controlling it and setting goals to hit, it becomes independent.
If your independent variables are properly controlled (you are adherent to everything, and record accurately) then the dependent variable becomes predictable and almost under your control. If you want to make your waist and weight reduce, you only need to increase activity and/or decrease calorie intake. If you record both sides then you can adjust the independents to make the dependents do what you want! Let’s assume you have been adherent to your diet and activity level goal but your weight has not decreased, what do you do?
- The first step is to make sure you have actually stalled, which is different to an initial slow or non-apparent change. When you first start a fat loss phase you will almost certainly see a drop in the first 2 weeks, so if this has not happened a recalculation might be prudent. After that, as you lose weight you will start to require fewer calories (both due to adaptation and due to being a smaller person) and so weight loss can slow to a stop. A stall for one week is normal (especially considering what we noted about the menstrual cycle) so it’s unwise to adjust your approach immediately, but after 2-3 weeks of stagnation you can confidently do so
- Depending on the severity of your current deficit and the length of time you have been dieting, you now need to assess the following options:
- A. Are you ready to have a diet break for a week, which will increase your day-to-day energy, help you drop water weight which is stored thanks to the nervous system responding to stress as mentioned in module 4, and give you a psychological break which could increase adherence. Generally, a diet break every 4-8 weeks is wise, scaled upwards for those with more weight to lose as fat loss is physically easier (although perhaps not psychologically so)
- B. Do you need to start looking at your adherence overall? If you have been going off plan a few times per week, or even once per week, this could be your problem
- C. Do you need to adjust your intake or output?
- After you have answered this question, implement the answer. If it’s A, increase your calories to your new maintenance level (calculated from current bodyweight) and enjoy the break. If the answer is B then look to the previous section about misreporting, or consider a later module about goal setting and change. If the answer is C, then make a further reduction of 100-200kcals from your overall daily intake and monitor your progress, rinsing and repeating until the scales start to move. Alternatively, you could increase your step count by 2-3000 if time will allow and do the same, though the former approach would likely be more effective for those with reasonable activity levels already (averaging 10,000 steps per day or more, for example)
And of course, at the same time, you would simply repeat step one for the reverse problem with halted weight gain, increasing calories gradually until you start to gain weight again. It might seem intuitive to reduce activity here, but this is rarely a good idea unless your training volume is exceedingly high. As a rule of thumb just eat more rather than moving less.
If you are using level A tracking and therefore not tracking your calories so closely, this is where more low-resolution adjustments must be made. To speed up or start fat loss moving again here, look at these areas in order:
- Have you been adherent? Start here first and make sure the answer is yes
- Have you been snacking regularly? If so, count your weekly snacks and aim to half this, then see how your progress is
- If no, then look at your portion sizes. If they are within the guidelines we have laid out and you are eating 3 main meals (perhaps with a smaller meal or snack)
- Start to alter your portions, or move to level B tracking
- If you’re sticking with level A tracking, either reduce your carbohydrate or fat portions, or consider removing a carbohydrate source from one meal entirely (add some more low calorie vegetables to fill up the plate) as this is a very easy way to reduce your calorie intake
- If you complete step 5 and weight loss is still stalled and you are still being adherent, we recommend looking at level B tracking as the additional information can help you progress past this sticking point