But if you do want to use RPE-Eating for intentional weight change, what should you do?
Dr. Fundaro recommends aiming to hover around the ranges that support your goal.
(As a reminder, a 1 to 3 on the RPE-Eating scale is categorized as “inadequate fuel; a 4 to 7 is categorized as “adequate fuel”; and a 8 to 10 is categorized as “excess fuel.”)
▶ If the goal is weight gain, you’ll likely aim to eat within the 7 to 8 range for most of your meals.
▶ If the goal is weight loss, you’ll likely aim to eat within the 4 to 5 range for most of your meals.
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