Your energy equation is what will dictate whether you lose weight, stay the same weight, or gain weight.<\/p>\n\n\n\n
So, to lose weight, you must first start to understand where you are positioned on the energy equation.<\/p>\n\n\n\n
Then you must find the sweet spot where you lose body fat but aren\u2019t so much in a deficit that you lose muscle and where your body starts to go into starvation mode.<\/p>\n\n\n\n
This is where most generic diets fail. They don\u2019t plan this out for the individual and the calorie and macro intake also doesn\u2019t evolve as the metabolism adapts to the new diet and training plan.<\/p>\n\n\n\n
That\u2019s why they are called crash diets. They work only to the point where metabolic adaptation prevents you from losing any more weight, and you might also want to quit before that already, because the diet is too strict and low calorie for you.<\/p>\n\n\n\n Now, calculating your energy balance can be hard though, as in addition to your calorie intake and calorie burn through exercise, you also need to have an idea of how much you burn through your basal metabolic rate, your non-exercises activities, and your digestion or the thermic effect of food.<\/p>\n\n\n\n This is why it can take a while to learn what the routines and calorie intake should be in order to actually lose weight consistently.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" The beautiful thing about weight loss is that it\u2019s just a science\u2026 It has no magic or luck involved in it. So, as you see all the other people transforming who went through my program, you can too. In the end of the day, you, my clients, or me, are all just human beings. We […]<\/p>\n","protected":false},"author":2,"featured_media":4594,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[228,229,232],"tags":[],"class_list":["post-4673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-fundamentals-en","category-health-and-wellness-en","category-nutrition-en"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/posts\/4673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/comments?post=4673"}],"version-history":[{"count":0,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/posts\/4673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/media\/4594"}],"wp:attachment":[{"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/media?parent=4673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/categories?post=4673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/legendshape.fi\/en\/wp-json\/wp\/v2\/tags?post=4673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/legendshape.fi\/wp-content\/uploads\/2025\/06\/66ead4b3ccb4b61eb85e1f06-1024x684.webp\")
<\/figure>\n\n\n\n