You might be wondering how much weight loss should I be allowing myself to have to make my life sustainable. Can I lose weight faster by caloric restriction? How can I maintain my weight after my weight loss journey? Will I regain it? What can I do to stop regaining that bunch of weight? These questions might have been stressing you out. This might seem discouraging at first but it’s going to be lightning for people that are really on a solid intense weight loss journey
Caloric restriction | Caloric restriction results in metabolic slowdown
Let’s pretend that for a month, you consume nothing. Just to make it simple. If we pretend that when we consume nothing, the only thing our body is going to burn is our body fat. Now let’s say your basal metabolic rate, the amount of calories you burn in a day is 2200. Now all the 2200 calories directly burning from fat, because you’re not eating anything.
Fat has 9 calories per gramme.
2200 ÷ 9 = 244 ( approximately )
So we’ve got 244 grammes of fat being burned each day if you’re eating nothing and only burning fat.
If, 224 × 30 days ( for a month ) = 6733 (approximately )
6733 grammes of fat sounds like a lot. It is about 16 pounds! Thus the maximum amount of fat you could burn in a month if 2200 is your basal metabolic rate, will be 16 pounds.
Would a decrease in metabolism occur? Absolutely. But how quickly does a decrease in metabolism occur? It’s going to adjust to the weight loss but it’s also going to go beyond. If you continue the diet of restricting 2200 calories for 2 weeks, your basal metabolic rate is dropping down to about 1800 calories! (approximately). It is because the body is going to adopt a low-calorie lifestyle. Even though when you lose weight, your metabolism is going to slow down. The most dangerous thing is even though you restored your metabolism by eating healthy, the decreased metabolism will remain. So you gain weight quickly even though your diet is healthier back later. So you need to have foods that you can rely on. Foods that are good but still taste good still treat you well
The amount of weight to lose during a week | Caloric restriction results in metabolic slowdown
How much weight loss is too much? Honestly like 6-9 pounds per month is probably too much. Increase your calories a little bit, increase calories and add exercise to compensate if exercise can restore the metabolism. Maybe increase those calories a little bit more and burn a little bit more through exercise. The fact is we shouldn’t be dieting, we should be making a lifestyle change. If you drop your metabolism down too fast, you will gain the weight back faster. More aggressively than you did before. It is a classic case of really needing to delay some gratification to get a better, more sustainable long-term result. The negative metabolic reactions will be like growing an inflamed fat cell. So one to two pounds per week would be sufficient to burn off.
That is why you should monitor your steps, watch your steps and try to get more steps in. This is not all about genetics. This is the stuff you might find about which is a kind of biochemistry thing.
The strategies to prevent the metabolic slowdown |Caloric restriction results in metabolic slowdown
Some tricks which are just lifestyle factors that you can do differently with timing meals, workouts and cheat meals prevent the metabolism slowdown.
The first thing is having cheat meals. People might be wondering how caloric surplus affects positively the fat-burning process. But of course, you are going to save your metabolism because you are spiking the metabolism. Longer periods of elevated calories to maintenance level, followed by spontaneous caloric reduction. Fat loss occurs from spontaneous caloric reduction. Not from just continual caloric reduction. If we continually reduce our calories, eventually still be gaining fat.
Particularly the compound in our body called leptin to get involved here. Leptin is the phone call from your fat to your brain. During this situation, if you have fat in your body, leptin gets triggered and sends a message to the brain to turn up the metabolism. If leptin is low, the message doesn’t pass to the brain to boost metabolism. Ultimately, the metabolism will be slower. Leptin synthesis also gets stimulated by sudden cheat meals. However, for lipolysis (fat burning) to occur, leptin has to get low spontaneously and periodically. Here is where intermittent fasting comes into consideration. Doing intermittent fasting for 2 days a week and spending the next days without fasting will be helpful.
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