Now that you have learnt to count calories in minus calories out, you probably realised that you need to upkeep a constant deficit of calories weekly to lose that fat.
Now how big should that deficit be ? The ideal amount shouldn’t be too big or too small to make a difference. It should be roughly 10-25% of your maintenance calories. Maintenance cals are those cals that you burn daily from that calorie calculator ( with all your extra exercises inputted to the equation).That’s the hard part, making sure of that 10-25% of your calories every week. It’s not easy as just maintaining a net caloric deficit, but it has to be tapered down to 10-25 %. It can’t be too high, but not too low either. What this means is that we have to keep a food log and activity log.
If it’s too big, you will get sick, lose muscle , feel like crap.
How do I know a net deficit of calories will produce fat loss. can you prove it ?
Here’s a study link comparing low fat (with caloric restriction aka net caloric deficit) vs low carb. Both groups lost fat.
ref : Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity.New England Journal of Medicine, 2003.
What’s the speed of fat loss should I expect ?
We have to assume some things for this answer : assuming you have maintenance of 2000 cals, and you cut out 20% of maintenance which is 400 calories daily. That’s roughly 2800 deficit calories a week. 1 lb of fat is about 2850 cals, so you will lose roughly 1 pound.
Is it necessary for me to cheat on my diets ?
Studies say yes, make sure to trigger insulin release. Leptin decreases as you follow a net caloric restriction. Leptin is a hormone that’s proven to regulate the body fat, decreases as you lose that fat, zooms back up when you refeed those calories. It means one day a week, you should eat at maintenance to 10% above, the other 6 days deficit.
Ref: Effect of Fasting, Refeeding, and Dietary Fat Restriction on Plasma Leptin Levels
Acute and Chronic Effect of Insulin on Leptin Production in Humans: Studies In Vivo and In Vitro Jerzy W Kolaczynski
What’s most important in the fat loss program?
- CONSISTENT mental strength- motivation -> the ability to go after your goal everyday
- Acceptance of slipping once in a while -> You just climbed 200 steps of stairs and you slipped fell down lost 10 steps, you gonna give up the whole 195 steps or ?
- Measurements/ log your results . Weigh yourself and measure your waist and hip once a week at a fixed time (usually when you wake up). Your weight fluctuates a lot and doesn’t reflect the whole picture because of water. If you are super fat more than 50%, initially you will find yourself losing a lot of weight more rapidly, then it will start to taper.
- Injury and sickness avoidance. Consult with your doctor first if you have a health condition.
- Sleeping enough. When you do resistance training or HIIT, your muscle will be damaged, so you recover the muscles while resting.
- Start small and improve, and don’t do drastic changes. The story of Jesse Shand, an internet troll who lost hundreds of lbs, showed that making baby steps do work. https://www.youtube.com/watch?v=8svuSIYQu74
If you can lose 1 lb a week of fat, to lose 20 lbs, you will need 20 weeks. That’s a whopping 5 months. You need to keep logging in that caloric deficit constantly for a whole 5 months, so having a ‘doable’ exercise program and diet program for a whole 5 months is imperative.