Lose Weight Fast | 1000 Calorie Deficit | Then What! - Anaducha.com - AnaDucha

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Lose Weight Fast | 1000 Calorie Deficit | Then What! - Anaducha.com

Lose Weight Fast  1000 Calorie Deficit  Then What! - Anaducha.com

Lose Weight Fast | 1000 Calorie Deficit | Then What! - Anaducha.com


In today's article we discuss eating a thousand calories under maintenance for rapid fat loss hey guys what's going on this is Paula from pro physique comm and if you're interested in learning about muscle building fat loss anything to do with the fitness lifestyle please hit that subscribe button and 

follow along and if you'd like to ask me a question directly go to my Instagram that is here on the screen and send me a direct message for today's question I'm gonna address someone's question that they sent me and we're gonna talk about what happened when they attempted to lose body fat rapidly lose weight quickly there's a lot of these diets out there that promote losing let's say 10 kilograms in

10 days which would roughly be about 22 pounds in 10 days that's a lot of weight loss and a lot of what I do is just discuss what are the mechanisms behind what's going on here and how we can understand what's going on to better use these to our advantage or take an approach that better suits our goals but first I'm gonna read you the question that I got directly I've been working on fat loss since the start of the year which I weighed 94 kilograms I set myself a target of eating 1,000 calories

under maintenance and would regularly track my food in my Fitness Pal and weigh it accurately this seemed to work as by mid-february I was down to 90 kilograms and by March I was down to 86 but this is when problems arose my weight began to fluctuate between 86 and 88 kilograms and even with a regular cardio and weight program my weight and most importantly the fat would not budge I tried to push through until June and then decided to take two weeks off and eat at maintenance and

try again again I dropped down to 86 kilograms and sauce light visible changes but I have been stuck there for a month and the beginning to give up any advice well this is a very very deep question and it's one that I love to discuss and love to address but first of all I think it's important to say congratulations on the weight loss that you achieved because it's not easy to lose weight and more frequently than not people gain the weight back that they lost which you have not done you've been

able to maintain it and I understand your frustration because you haven't reached your ultimate goal but I'm gonna give you the exact advice I would give someone if they were working with me as a client on what to do next but first let's talk about this goal of creating a 1000 calorie deficit now I'm gonna assume that you're using the calculator from your calories and the calculator as well with like your workouts in cardio that's going to give you this 1000 calories below maintenance I would

assume you're not trying to eat 1000 calories under your maintenance calories that would be a very low calorie diet and let me get into very very low calorie diet we can get into some nutrient deficiencies some hormonal problems so I as a coach and as someone that really pays attention to what works best for my athletes and my clients I find that extreme low calorie diet increate s'more problems then it solves the real issue there is that it's not sustainable long term it's not something that

you're going to be able to do now in certain cases it's actually doctor recommended to be on a very low-calorie diet but those are cases where you're so obese that the body fat that you have is more of a threat then any low-calorie diet would be in all other cases I would suggest taking a longer slower sustained approach to fat loss sure you can focus on some extreme weight loss to begin with but let's talk about these extreme weight loss approaches where you're taking out an extreme amount of

calories adding in a bunch of cardio and training and you're seeing let's say 10 kilograms in 10 days as I'm probably gonna title this article or if you're seeing something extreme like this which would be you know since I'm from America 20 two pounds in ten days when you're seeing that it's not possible for it to be just fat loss okay weight loss as it relates to the scale it's mostly associated with how our body is holding onto water and fluids now certainly if you're in an extreme caloric deficit you're

gonna be losing body fat but there's a calculation I did a article a couple weeks ago where you can kind of predict the amount of fat loss and even obese people really are gonna struggle to lose more than five or six pounds of pure body fat in a given week okay so what we're looking at here when you restrict calories and have a ton of exercise well when you have no carbohydrates you're not storing glycogen in the muscle they're not storing any water in your muscles you're also just depleting your

body so frequently probably through perspiration not restoring that well that's where you get these extreme numbers on the scale and I will say though most people would argue that that is an extreme approach and should never be done I'll say as long as you do that approach with the understanding that it's a lot of water but if that's what motivates you and gets you excited then it's okay as long as you understand that that pace is not going to be maintainable and the likelihood that you put on water

weight very quickly it's very common however what I like to pay attention to when it comes to dieting nutrition training all these things is not only the physiological response that our body is having to our to our changes it's the psychological response because that's really where all this comes from it all stems from our brains what gets us excited what gets us to this goal for some of us that's when we see ourselves not looking good they don't we don't like the number on the scale we see

ourselves in a picture we know we have an event coming up and that kicks off this change and puts us in a position where you know what we're gonna focus on our fitness goals for a while and while making drastic changes are going to help you initially they're not going to be able to be sustainable so we need to find after that an initial change a sustainable approach and this is where I'm going to give you exact advice on what you need to do for your approach to lose fat so you said you brought your

calories up to maintenance and the scale did not move and you were able to get back down to 86 kilograms but you only did that for a short period what I would suggest you doing because you lost so much weight nearly 20 pounds what I would suggest you do is I would suggest you bring your calories up to maintenance for as long as you were in that caloric deficit that's right it's gonna take a little while while to get to where you want to get but if you're able to bring your calories up to the

maintenance level and I don't know what you did you just said maintenance that is a very a big window turn maintenance can be thrown around a lot but obviously the calories that you brought yourself up to did not cause a huge spike in weight gain so if you were to maintain those calories for let's say a couple months well you might just help reset your metabolic rate you might have more energy in the gym you might have more energy for day-to-day activities and then after that time you

can go back into a fat loss phase why our bodies go through an adaptation phase when we restrict calories and you certainly did that at a thousand calories below maintenance on a daily daily basis you really really changed the way that your body is going to respond to food training hormones hunger all these things but by bringing your calories back up the maintenance you did not gain weight you were able to maintain it so what you need to do to help yourself reset and stabilize at this new

low again you've lost 17 pounds and kept it off to stabilize it that you need to keep maintenance up for a while allow that to become your new kind of stable ations stabilization setpoint then go back into a fat loss phase after let's say six eight maybe even 12 weeks okay allow yourself to maintain at a higher level not just for a week not just for two weeks but for a while there's a lot of really cool research that's coming out on diet breaks but as a coach who's been using diet breaks and refeeds and

you know peaking athletes for competitions I've noticed this trend of being able to stay leaner and eat more if we avoid extreme overeating sessions after our diet and that's what I'm hoping is going to happen for you all right if you have any questions or comments below on extreme dieting let me know below again hopefully you guys enjoy the article click the subscribe button if you haven't already and I'll talk to you guys tomorrow.

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