I am Kerry McCarville and I am 64 years young!

Age doesn't have to be something that prevents us from becoming healthier and achieving our goals. At 50 years old I weighed 190lb and now at the age of 64 I weigh 131lb!

I just finished up 6 months of coaching with my fantastic PLT Coach!

I have previously worked with PLT Nutrition, but after each session I wound up sick or injured by bad luck and ended up gaining back what I lost.

This time with PLT Nutrition I was recovering from collarbone surgery and a broken wrist, so my first pictures for my Coach included a cast on my arm!

Understanding my body and how I needed to build greater lifestyle changes, I decided I needed 6 months to get myself on solid ground.

My goal was never weight loss but to get healthy and fit enough to ride my bike again (and fit in my cycle kits again too!)

My Coach worked closely with me, slowly working on habits, increasing protein and fiber, while slowly ramping up my exercise on and off bike. This last week I went on a one week cycle trip with a friend and came home fit enough to tackle a 55 mile mountain ride with friends.

I told my Coach the photos say it all.

Look at THAT!
Who says you can't increase your Lean Mass as we age!

With reduced body fat levels, increased muscle mass and increased bone mineral density this couldn't have gone better!

I feel like I am back to myself again... and minus the 10 pounds I did not want to haul up those hills my performance is much better!
Thank you PLT Nutrition for all your guidance and support!!!

I will definitely be back if I need a tune up. I feel like I have all the tools to maintain but sometimes life throws curve balls so I have no problem coming back for more help if I need it.

A healthy calorie deficit is crucial for sustainable weight loss, while an excessively restrictive calorie deficit can have negative effects on your health. Here's a breakdown of the differences:

HEALTHY CALORIE DEFICIT:

1. Gradual Weight Loss: A healthy calorie deficit involves consuming slightly fewer calories than your body needs, leading to a gradual and sustainable weight loss.
   
2. Balanced Nutrition: You focus on maintaining a well-rounded diet that includes a variety of nutrients, vitamins, and minerals. This ensures your body receives the essential fuel it needs for overall health.
3. Energy Levels: You still have enough energy to engage in daily activities, exercise, and maintain a healthy lifestyle without feeling excessively fatigued.
4. Muscle Preservation: Adequate protein intake helps preserve muscle mass, ensuring that the weight lost primarily comes from fat rather than muscle.
5. Sustainable Habits: You're more likely to develop long-term, sustainable habits that contribute to maintaining a healthy weight.

TOO RESTRICTIVE CALORIE DEFICIT:

1. Rapid Weight Loss: Extremely low-calorie diets may lead to rapid weight loss, but this is often unsustainable and can result in nutrient deficiencies.
2. Nutrient Deficiency: Severely restricting calories may lead to a lack of essential nutrients, causing deficiencies that can negatively impact your health.
3. Fatigue and Weakness: Inadequate calorie intake can lead to fatigue, weakness, and a lack of energy, making it difficult to carry out daily activities or engage in exercise.
4. Metabolic Slowdown: Prolonged low-calorie intake can slow down your metabolism as your body tries to conserve energy, making it harder to lose weight in the long run.
5. Muscle Loss: Insufficient protein intake and extreme calorie restriction can result in the loss of muscle mass, which is counterproductive for sustainable weight loss.

SIGNS OF TOO RESTRICTIVE CALORIE INTAKE:

1. Constant Hunger: Feeling excessively hungry and having strong food cravings.
2. Hair Loss: Nutrient deficiencies can lead to hair loss or changes in hair texture.
3. Irregular Menstrual Cycle: For women, irregular menstrual cycles or loss of menstruation (amenorrhea) can be a sign of inadequate calorie intake.
4. Weakened Immune System: A compromised immune system, leading to increased susceptibility to illnesses.
5. Mood Changes: Irritability, mood swings, or feelings of depression can result from nutrient imbalances.

It's important to focus on a balanced, sustainable approach to weight loss by creating a moderate calorie deficit, prioritizing nutrient-dense foods, and incorporating regular physical activity. Working with a nutrition coach to find your proper deficit can be immensely helpful! If working on your own, always start with 12 x your body weight and work down gradually as needed.