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What to Expect After Adjusting

Losing weight

  • This meal plan calculates an individualized calorie deficit that will prompt a loss in weight (body fat if modulated by exercise) and positive changes in body composition

  • You may feel a little hungry for a few days before body adjusts to less food (usually within a week or two)

To maximize results:

  • Add heavy resistance training or high-intensity interval training to encourage the body to burn body fat, while retaining muscle and supporting a healthy metabolism. Note: A lack of resistance training, or the addition of low-intensity cardio like activity, while eating less food will encourage the body to burn muscle mass and preserve body fat, contributing to an unwanted slow down in metabolism.

  • With this in mind, if your options are to walk or do something low intensity vs. doing nothing at all the low intensity option is clearly better than nothing

  • If you have an option of resistance training / weight training vs. endurance training and you have a goal of losing body fat chose resistance training / weight training

Building muscle

  • This meal plan calculates an individualized calorie surplus driving an improved ability to recover from exercise and increased energy levels along with healthy addition of weight in the form of muscle (if exercise is appropriately applied)

  • You may feel full for a few days before your digestive systemadjusts to more food (usually within a week or two)

To maximize results:

  • Adding heavy resistance training or intense high-intensity interval training will also encourage the body to add lean muscle mass. Note: A lack of resistance training while eating according to this template will likely encourage the body to add body fat instead of lean muscle.


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