Amy Baertschi has written a compelling post on the yo-yo effect, arguing that counting calories is useless because weight loss that counts on reducing calories without building muscle leads to a lower BMR (Basal Metabolic Rate)—which is why many dieters gain all that weight back and then some.
Also keep in mind that, as Haylie Pomroy shows in her book The Fast Metabolism Diet, calories are not all the same (obviously) and our bodies responds differently to them too. And the math of calories in and calories out doesn’t hold for several reasons. You can actually eat more food and lose weight if the extra calories come from vegetables.
I have personally just lost 7 kilos recently through healthy eating with smaller portions at longer intervals of time and intermittent fasting, along with moderate exercise (moderate but I did put in at least 15 minutes of calisthenics daily—more like 30—and between an hour to two hours of dancing while watching Netflix). But everybody’s different. Do talk to you doctor before starting a new diet or lifestyle regimen.
To a happier, healthier life,
Mira
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