Weight loss as a concept is extremely easy to understand, so why is it so hard to lose weight? Well first lets go over the concept of how to lose weight. In order to lose weight you have to be in a calorie deficit or eating less calories than you are burning.
Let’s take this one step further. 1 pound of fat or muscle in your body is the equivalent to 3500 calories. To lose 1lb per week you need to be in a weekly deficit of 3500 calories. If your metabolism burns 2000 calories a day and you consume 1500 calories, you will lose 1lb per week. Here is how the math works both in written form or if you prefer here is a video (or check it out below):
1500 calories consumed per day
Minus 2000 calories burned per day
Equals a Negative 500 calories per day
Now multiply the negative 500 calories per day by 7 (for 7 days per week) and guess what? That equals a negative 3500 calories per week or 1lb per week. That’s how you lose weight.
So why is weight loss so hard?
There are two big reasons why it’s hard to lose weight. Your metabolism adapts to the environment it’s in and you’re not actually eating in a deficit.
Let’s start with your metabolism adapting to its environment. Your body is always trying to reach a state of equilibrium or balance. What happens is if you’re always consuming 1500 calories your body is going to shed weight and become more efficient with your calories. Your body will adapt and reach a point where it no longer needs 2000 calories per day to survive. It only needs 1500 calories.
This leads us to the second big reason why it’s hard to lose weight. You are no longer in a calorie deficit because your metabolism adapted. 1500 calories consumed minus 1500 calories equals zero calories. You are now at calories maintenance versus a deficit.
So this is what most people do. They go damn it, I am not losing weight anymore and what do they do? Reduce their calories to 1000. Why? Calorie deficit is back at minus 500. Does this sound like you? If it does, don’t worry this is basically every yo-yo dieter that’s ever existed. My question for you is where does it stop? How low do you go in calories before you can no longer follow your diet?
I don’t recommend any of our clients to consume less than 1500 calories if they are trying to lose weight. The biggest key to losing weight is to have a diet that is not restrictive. That’s why weight loss so hard People usually don’t feel restricted with that calorie amount.
How do we prevent this from happening. We need to cycle between a calorie deficit, maintenance and surplus. The deficit is to lose weight, maintenance is used to transition between a deficit and surplus, the surplus is meant to boost your metabolism back up so it doesn’t crash. These phases don’t have time frames either, it really more so depends on your goals.
Give this a try and see how it goes.
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