Factors affecting weight-loss or weight-gain

What to do when you have calories under control but are not seeing the results. How do you adapt your diet and change your calories without getting fat? Before we get to answering that, consider that there are many factors that affect our ability to gain or lose weight over any extended period of time. Including but not limited to:

  • TRAINING – frequency, intensity & volume

  • SLEEP – quantity & quantity

  • STRESS – from work, home & family

  • WATER – hydration levels

  • CALORIES – amount of food we are consuming

  • MACRO-NUTRIENTS – make-up of our diets

As you know already, with MealPrepPro we have the last 3 points covered. Calories, macros & water consumption are under control.💪 The app takes care of that for you. However just because you set things-up correctly on Day 1, does not mean that come Day 90 you should be maintaining the same exact diet as previously. Many of these variables could negatively impact ‘gains’ if we’re not careful. Our bodies need to be given the opportunities to adapt to these variables. In other words:

🕵️ We need to be constantly checking-in and recalibrating our plan, for continued results.


How to adapt your calories each month

Regardless of whether you are looking to lose weight or gain muscle, at the end of each 4 week period inside MealPrepPro, you should be reviewing your calories. You may choose to do this via 2 options (manually or automatically using your BMR), which are mentioned later. First, here’s an example of why it’s necessary:

⚖️ You may have found that on the keto plan inside MealPrepPro, you lost 2kg (~4½ lbs) over the last 4 weeks. Kudos to you! Your original calorie level was 2,000 calories but since you lost the extra weight and became a little less active in the winter - your calorie requirement dropped to 1,800 kcals. Meaning a 200 calorie surplus (additional calories that you should not be consuming). Make sure you pay attention to this, otherwise results may stagnate.

  • Continuing to over-eat or under-eat for a sustained period of time may compromise the very results that were achieved earlier in your plan.
  • Equally, if not seeing the results you had hoped for, you can tweak calories each month & enlarge/reduce your meal sizes accordingly.
  • Continued success is dependent upon listening to your body and adapting to it. Thankfully that is super easy to do inside MealPrepPro.
Changing Calories - Automatically

Option 1 - Auto Calculate

  1. Tap 'Profile' tab of MealPrepPro
  2. Tap 'Calories'
  3. Enable 'Auto-calculate calories'
  4. Enter goal, activity level & personal info (this is kept ONLY on your device)
  5. Tap 'Done' & voila!
Changing Calories - Manually

Option 2 - Manual

  1. Tap 'Profile' tab of MealPrepPro
  2. Tap 'Calories'
  3. Deselect 'Auto calculate calories'
  4. Slide calories up/down to desired level
  5. Tap 'Done' & bingo!

If you hadn't noticed, you can change your calories at ANY TIME, via either method, as often as you like, without it affecting the meals that you have hand-selected for your plan. The recipes scale up & down to your calorie needs automatically. 🎉 Just like magic! 🥳


How to accelerate & prolong your results

As you will have noticed from the GIFs above – there can be a huge variation in calories when you change your goal from ‘losing weight’ to ‘gain muscle’, or vice versa. After every successful 12 week block and progression towards your goal, you should be switching things up. That means, changing your goal. 😮 Yes I know, that sounds crazy – but believe us when we say – it works! Many professional athletes, actors, males & females cycle between 12-week blocks of ‘bulking’ and ‘cutting’. i.e. losing weight + gaining muscle.

e.g: So you have been on a mission to lose weight for 3 months now:

  • Month 1 you lost 3lbs (1.3kg) 👏
  • Month 2 you lost 2lbs (1kg) 💪
  •  Month 3 - nothing changed 🤦‍♀️
  • But you are now near target weight 🏅

Rather than changing your calories again, consider changing your goal to ‘Gain Muscle’. This will force your body to adapt to new stimulus and will help it overcome stagnation, after being in a calorie deficit for 3 months. Don’t worry about getting fat or gaining too much muscle (a common worry for ladies), your body will become conditioned for weight loss next time around. After 12 more weeks, you can return to having ‘Lose Weight‘ as your primary goal, and repeat once more in cycles.

e.g: So you have been pumping iron, aiming to gain lean muscle for 3 months now:

  • Month 1 you gained 3lbs (1.3kg) of muscle 💪
  • Month 2 you gained 2lbs (1kg) of muscle too 🙌
  •  Month 3 you gained no new muscle 🤦‍♂️
  • But still close to target of 6lbs of extra muscle 🏆

Rather than changing your calories again, consider changing your goal to ‘Lose Weight’. This will force your body to adapt to new stimulus and will help you shred any extra fat you had gained by being in a calorie surplus. It will also likely make gaining muscle easier next time around. After 12 more weeks, you can return to having ‘Gain Muscle‘ as your primary goal, and repeat once more in cycles.


If you have a query related to this or any other specific needs, please do feel free to say hello & Contact Us. We’re particularly keen to find out how we can help you achieve your goals this year. 💪