England Coaching

Did you know that 1,000 calories of donuts are the same as 1,000 calories of broccoli from a calorie perspective?

 

 

It’s true! Here’s the important part to consider:

 

 

• Carbohydrates: 1g = 4 calories
• Fats: 1g = 9 calories
• Protein: 1g = 4 calories
• Alcohol: 1g = 7 calories

 

 

But there’s more to it than just calories.

The thermic effects of food also play a role:

• About 10% of the calories we consume are used during digestion.
• Protein fuels muscle mass, maintains muscle, and has a high thermic effect of food, at 20-30%.
• Carbohydrates have a thermic effect of 5-10% (contingent on fiber).
• Fat has a thermic effect of 0-3%. 

   

In other words, high protein meals are actually more valuable not only because they keep you full longer and help repair/ rebuild your body. It also takes more energy to digest, in turn increasing the total calories burned in comparison to calories consumed. Putting you in the magical realm of a calorie deficit.

 

 

What happens in a calorie deficit?

 

 

Weight Loss!

 

 

Keeping in mind that gaining body fat requires consuming thousands of excess calories. There’s no wild spin or justification the average person can use to contradict this fundamental principle of nutrition and physiology…

Weight fluctuations are completely normal and can be influenced by several factors, including:

 

 

1. Water Retention

• Sodium Intake – Eating salty foods can cause your body to retain more water.
• Carbohydrate Intake – Carbs store water; for every gram of glycogen stored, about 3 grams of water are retained.
• Hormonal Changes – Menstrual cycles and hormone fluctuations (like cortisol) can impact water retention.

 

 

2. Food and Digestion

• Meal Size & Timing – A large meal or eating late at night can make the scale go up temporarily.
• Fiber Intake – High-fiber foods slow digestion and may cause bloating before weight stabilizes.
• Bowel Movements – Irregular digestion or constipation can impact weight readings.

 

 

3. Hydration Levels

• Dehydration – Not drinking enough water can cause temporary water retention.
• Excess Water Intake – Drinking a large amount of water before weighing in can momentarily increase weight.

 

 

4. Exercise Effects

• Muscle Glycogen Replenishment – After intense workouts, your muscles store glycogen and water, increasing weight.
• Inflammation & Muscle Repair – Post-workout inflammation from strength training can cause temporary swelling.

 

 

5. Sleep and Stress

• Poor Sleep – Lack of sleep increases cortisol, leading to fluid retention.
• Stress – Cortisol can cause weight fluctuations due to water retention and increased appetite.

 

 

6. Alcohol Consumption

• Dehydration – Alcohol is a diuretic and can cause initial weight loss from water loss, followed by water retention.
• Slowed Digestion – Alcohol affects digestion, potentially leading to bloating.

 

 

7. Hormonal Fluctuations

• Menstrual Cycle – Many women experience weight gain from water retention leading up to their period.
• Cortisol & Insulin Sensitivity – High stress and insulin resistance can contribute to fluctuations.

 

8. Medications & Supplements

• Creatine – Can cause water retention in muscles.
• Steroids & Birth Control – May lead to increased water weight.
• Diuretics – Cause temporary weight loss due to water loss.

 

 

9. Illness & Inflammation

• Fighting an Infection – The body may retain water when sick or recovering.
• Inflammation from Injury or Exercise – Increases water retention as part of healing.

 

 

10. Long-Term Body Composition Changes

• Muscle Gain vs. Fat Loss – If you’re strength training, you may gain muscle while losing fat, causing weight fluctuations.

 

 

 

Daily weight changes are normal due to water shifts, digestion, and hormonal factors. Instead of focusing on day-to-day fluctuations, track weekly trends and use other metrics like progress photos, measurements, and strength levels to assess progress.

 

 

The foundational work is still required: executing your exercises with good intensity, eating in a calorie deficit, getting sleep, managing stress, and remaining consistent.

 

 

It’s easy to get caught up in the latest fad diet, but the truth is, no “low ___ diet” is superior for weight loss compared to a balanced diet.

 

 

So, the next time someone tries to convince you that their diet is the best, just remember, the science behind nutrition is still evolving, and there’s no one-size-fits-all approach.

 

 

The best is one rich in protein, fiber, and sustainability over the long term.

 

 

If you need support in your journey feel free to reach out to me!

 

 

Until then carry on and continue to take massive actions towards your ideal self.

Check out our other content or services: www.DylanJEngland.com

Are you ready to take control of your health and become the best version of yourself? Don’t wait—start your transformation today!

👉 Visit our blog for more tips: dylanjengland.com/reading-blog
👉 Connect with us on social media for daily inspiration:

• Instagram: @djengland
• Facebook: DE Health & Fitness
• YouTube: England Fitness
• Twitter: @dylanjengland

Have questions or need personalized guidance? Email us: Fitnesstherapyde@gmail.com

Let’s make your goals a reality—together.