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There is never any dearth of advice when it comes to exercise & diet. Sadly, a large majority of them are unscientific. One of the common excuse or reasoning that we hear from people about exercising is that – “If you stop exercises, you will gain weight and hence it is not a good idea to exercise when you want to lose weight. Instead, just control the food and do a strict diet ‘.

Often people advise against going to the gym or doing workouts ; their claim is that, once you start you have to continue forever and the day you stop, you will start gaining weight and all the hard work you put in will go to waste. But have we ever considered the actual scientific facts before we start believing in all this hearsay?

The human body needs energy for its daily functions. The digestive system helps in breaking down the food and liquid we take into smaller parts and absorb the nutrients into the bloodstream which is how our body gets energy. The energy released when the body breaks down food is called calories. The energy released by the body is directly proportional to the calorie content of the food we take. The energy needs of every individual differ as per age, gender, lifestyle, etc.

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To gain weight, we should maintain a diet which is high in calories and it should be more than the energy used by the body for daily activities. In other words, you should eat more calories than you spend.  Such a calorie surplus is needed to put on weight. Likewise, in order to lose weight, we must maintain a calorie deficit, ie; the calorie consumed from the food should be lesser than the daily calorie requirement or daily calorie spend of the body.

So, a calorie deficit is what is needed to lose some weight, and you can achieve such a calorie deficit by two means – 

When a person works out he will be burning an average of 300-600 calories, depending on the type and intensity of exercise. To put it differently, if you exercise your calorie need for a day is more. This means you can eat slightly more and still be within a calorie deficit! It will also make sense to compensate the calories thus burnt through food rich in protein which in turn will assist in lean muscle gain.

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Naturally, when you stop the exercise, your daily calorie spend is lesser.  And when the calorie burn declines, the food intake also should be adjusted so that there is a balance between the calories-in vs calories-out. The imbalance in calorie intake and output is the reason for weight loss or weight gain!

So if you stop exercises, you no longer have the luxury of eating more. If you gain weight after stopping exercises is because you reduced your calorie spend but did not reduce your calorie input also accordingly!

Weight gain or weight loss is not related to exercise; rather it depends on calorie surplus or calorie deficit. If you are exercising, there is a very high chance that you are on a calorie deficit and you will lose weight. And if you stop exercises and continue to eat the same old quantity of food, then you will be on a calorie surplus and end up gaining weight. Most often, people discontinue their workouts but continue to have the same dietary habits. 

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If you don’t reduce the calories in accordance with the reduction in your activities, you will invariably gain weight as the excess calories are almost always stored as fat. Follow me on Facebook! Follow me on Twitter! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart

A client who participated in the 14 Day Sugar Challenge asked me why you stop losing weight on low calorie diets. She'd been using MyFitness Pal which calculated her caloric intake for her weight loss to be 1300 calories a day. The first few months she was losing weight, then nothing. No movement on the scale for weeks. She couldn't understand why she wasn't losing weight.

Everything we're told about weight loss is that you have to eat fewer calories to lose weight. But the truth is, weight loss is not as simple as

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 In fact, I did my research paper on calories in, calories out for my nutrition capstone. It's much more complex than this, and today I'll cover one reason why.

When you eat really low calories 1200-1300 calories for a period of time, it changes your metabolism. Get ready for some nerdy nutrition!

Studies show that as an individual lowers their caloric intake, the body adapts by lowering resting metabolism (1). The body becomes more efficient in utilizing the reduction of calories it receives to preserve fat loss. A lower metabolism is exactly what you do not want when you're trying to lose weight!

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This adaptation is like what the body does with exercise. When you do a certain activity over and over, muscles remember the activity and start doing them more efficiently. Think of your metabolism as a muscle. If you eat too few calories, your metabolism adapts by slowing down.

While a reduction in calories may initially yield weight loss, it’s only a matter of time before you reach a plateau and the scale stops going down. One study showed that resting metabolic rate (RMR) adjusts in non-obese people with modest physical activity by month 3 (2).

Additionally, researchers who investigated the approach of the Biggest Loser concluded exercise didn’t prevent this slowing of resting metabolism, it only preserved muscle (3). This may answer why many individuals regain weight after weight loss because as shown, metabolism slows with calorie restriction so when a person begins eating more they begin to regain weight. Calories in, calories out cannot outsmart the intelligence of metabolism.

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Weight loss is more complicated than math. Genetics, food quality, macronutrient balance, hormones, lifestyle, are just a few things that can greatly impact the ability of a person to lose weight.

Further, calorie expenditure is highly variable - in a person and in food. The calories you see on food labels vary by 20% and the calories that apps estimate for your body are estimates too. But no matter how precise they were, it wouldn't change the effect on metabolism.

There are a couple methods, but I generally recommend people start by reduce calories slightly then as time goes on add them back gradually, and/or cycle macronutrients to keep metabolism guessing. What you never want to do is reduce calories even more because that can have a detrimental effect on hormones which play an important role in weight loss.

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This is why it's important to consult an expert before losing weight. To ensure you're doing it the right way that's safe and healthy for you. Remember, apps are useful but not the bible.

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.But according to a new study, there is a much simpler way: eat anything you want - just as long as it's between 8am and 2pm. 

This, however, is the first research to properly study how time-restricted eating can contain our cravings and aid our metabolism - beyond suppressing the urge to midnight snack.  

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Speaking to Daily Mail Online, lead author Dr Courtney Peterson said the key to the method is that you only consume calories while you are actively burning them.

Eating all of your meals between 8am and 2pm may help you lose weight by keep appetite levels even and keeping hunger swings in check, a study from the University of Alabama at Birmingham claims

'When you're eating between 8pm and 2am, you're eating as much as you're burning but you keep more muscle and lose more fat, ' Dr Peterson, from the University of Alabama at Birmingham, said.

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Notably, the researchers found that people who ate between 8am and 2pm were not hit by hunger pains late at night, and kept their appetite levels even. 

Those who followed the schedule of most Americans - eating between 8am and 8pm - suffered cravings all the way up to when they went to bed. 

'But we think this is because as you're getting closer to bedtime, the body is thinking, I haven't had enough calories yet and on the 8am to 2pm schedule, the body has registered most of its calories.'

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Because the human body has an internal clock, many aspects of the metabolism are at their optimal functioning in the morning, including maintaining blood sugar levels and the ability to burn more fat.

Research showed that eating between 8am and 2pm did not change the number of calories burned, but participants kept more muscle and lost more fat 

For four of those days, they would eat only between 8am and 2pm, with their last meal by the mid-afternoon and nothing again until breakfast the next morning. 

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Researchers found that, although eTRF did not affect how many total calories participants burned, it reduced daily