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We all have read or heard that in order to lose weight you must be in a caloric deficit. Therefore, if your maintenance caloric intake is 2,000 calories per day and you only take in 1,500-1,700 calories a day, you will eventually lose weight.
How Many Calories Equal A Pound
You may have also been told that cutting 3,500 calories a week will equal one pound of weight loss. Similarly, cutting 500 calories per day results in one pound of weight loss per week.
However, this may be true at the beginning of an individual’s weight loss journey. But eventually metabolism comes into play and after several months into your weight loss journey, cutting 3,500 calories per week will not result in one pound of weight loss.
The Wrong Diet Plan
Our bodies adapt to our eating and exercise habits and our metabolism can be affected by these changes. This is why having a nutritionist or fitness expert with knowledge of nutrition and dieting can help with your weight loss goals.
We need to develop a plan for your goals. A “diet” is not just about eating less. After awhile of eating less, your body adapts and your maintenance caloric intake will adapt to the lower daily calories.
So many of our metabolisms are messed up because of dieting. Our metabolic rate decreases which means that our body does not efficiently burn the foods we eat.
Have you tried to lose weight and just about starved yourself for days and weeks and maybe months? At the beginning you dropped a few pounds, but eventually the pounds weren’t “melting” away anymore? Even when you thought you wouldn’t be able to walk 5 steps ahead because you had no energy whatsoever? First of all, how long do you think you can sustain having such a limited diet? And what happens when you begin to bring back food into your diet?
Weight Loss Plan
If you’re on a weight loss plan, you will need days called “refeed” days. This means having a higher caloric intake. This is why you may have also heard of “cheat meals”. It’s actually not a bad thing and may be great for your diet goals.
Your metabolism is so important for you to be able to lose weight and keep it off! So please don’t just starve yourselves for long periods of time. It’s not maintainable in the long run and it will slow your metabolism.
I’ve witnessed too many people “dieting” by starving themselves. Look ahead and think about how you will keep off the weight when you eventually get to your target goal. Only limiting food intake is not the answer.
Instead, try incorporating exercise – strength training as well as cardio. If your maintenance calories are 2,000 and you strength trained for 30 mins and then did 30 minutes of cardio, you may have burned several hundred calories. Therefore, you’re already in a deficit. AND you didn’t need to limit your food intake.
With the strength training, you’re building muscle mass and muscle burns more calories than fat. So in the long run, you’re increasing your metabolism! Win-win!
Eventually, once again, after doing this routine for several weeks or months, your body will adapt. And again, you’ll need to change something such as reducing your caloric intake by a few hundred calories or increasing your cardio sessions.
You get the picture?
Please don’t just not eat. It’s not good for your health and yo-yo dieting may become a part of your life since your metabolism will be shot.
Be on the look out for a weight loss guide for beginners coming soon. I’m putting together a guide on everything you need to start your weight loss journey. You’ll learn how to calculate your daily caloric needs, your BMI, examples of nutritious meal plans as well as a general fitness plan will be provided.
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