How did you do in biology? Still have the definition of photosynthesis memorized? And the tune you used to remember all the bones in the human body? “King Phillip calls for good sex” ring a bell?
The truth is, we all encountered the basics of biology at one point or another in our schooling, but (shocker) the curriculum did not do much of anything the majority of us would reference in everyday life. But BIOLOGY is the key to making weight loss and muscle gain work for you. Key word - diet - omitted. And that's because the biology of your adipose tissue (fat calls) is fundamentally designed to work against losing weight too quickly.
Processed foods, high sugar intake, fluctuating blood sugar, chronically restricting calories, binging and restricting, going on a restrictive diet protocol that you hate and cutting out the foods you love only to begin craving them more, relying on will power to steer your motivation - ALL lead to failure when retraining your body to operate at the level you want it to.
When you crash diet and lose weight rapidly, your fat cells aren't going away. In fact, they aren’t even operating as they would if you were tactically losing weight (which would take the form of them shrinking). Instead they are going into survival mode so when you inevitably start eating with a “normal” calorie intake again, your body will produce more fat cells than it had before you began the diet. That’s why every diet is more difficult than your previous one, and that's why a nutrition coach is so fundamental to strategic weightloss because they can tailor a plan that is sustainable for you in the long term. If you find a lifestyle that works well for you, you'll never have to diet again.