Calorie Deficit Quotes

There are 3,500 calories in a pound of stored body fat. In theory, if you create a 3,500-calorie deficit per week through diet, exercise, or a combination of both, you will lose one pound (assuming you lose 100 percent body fat). If you create a 7,000-calorie deficit in a week, you will lose two pounds. You can create the calorie deficit by reducing food, increasing exercise, or preferably a combination of both.

Cutting carbs, fats, or calories (dieting) is like trying to hold your breath.  The longer you do it, the more your body resists it until you finally gasp for air – taking in more than ever to overcome the short-term deficit you induced.

On average, every cup of coffee may cause you to end up burning seventeen extra calories.3717 Since a cup of black coffee only has about two calories,3718 that leaves a net deficit of fifteen calories per cup. But only a third of U.S. coffee consumers drink their coffee without cream or sugar.3719 While drinking coffee black could push your calorie ledger into the red, added creamer or caloric sweeteners could easily wipe out any benefit.3720 There are some Dunkin’ Donuts coffee drinks with more than a thousand

Genes can be activated or turned off by factors in the environment. In the Cree population of northwestern Ontario, for example, diabetes is found at a rate five times the Canadian national average, despite the traditionally low incidence of diabetes among native peoples. The genetic makeup of the Cree people cannot have changed in a few generations. The destruction of the Crees’ traditional physically active ways of life, the substitution of high-calorie diets for their previous low-fat, low-carbohydrate eating patterns and greatly increased stress levels are responsible for the alarming rise in diabetes rates. Although heredity is involved in diabetes, it cannot possibly account for the pandemic among Canada’s native peoples, or among the rest of the North American population, for that matter. We will see that in similar ways changes in society are causing more and more children to be affected by attention deficit disorder. It is easy to jump to hasty conclusions about genetic information. Some studies have identified certain genes, for example, that are said to be more common among people with attention deficit disorder or with other related conditions, such as depression, alcoholism or addiction. But even if the existence of these genes is proven, there is no reason to suppose that they can, on their own, induce the development of ADD or any other disorder. First, not everyone with these genes will have the disorders. Second, not everyone with the disorders will be shown to carry the genes.

Next was learning that 4,000 calories equals about a pound of fat. I know that’s an oversimplification, but that’s okay. Oversimplifying is one of the next things I’ll mention as a tool. But if 4,000 is roughly a pound of fat, and my BMR makes it pretty easy to shave off some huge number of calories per day, it suddenly becomes very clear how to lose lots of weight without even doing any exercise. Add in some calculations on how many calories you burn doing, say, 30 minutes of exercise and you can pretty quickly come up with a formula that looks something like: BMR = 2,900 Actual intake = 1,800 Deficit from diet = BMR – actual intake = 1,100 Burned from 30 minutes cardio = 500 Total deficit = deficit from diet – burned from 30 minutes cardio = 1,600

We’ll see how trying to cut calories drives us into a spiral of continually trying to maintain an unsustainable deficit to avoid regain.

A common misconception, especially amongst women, is that lifting weights - regular resistance training - will cause your muscles to bulk up, creating a larger appearance and a higher number on the scales. The requirements for creating such a physique are actually quite difficult. Bodybuilders and athletes need to be eating in a calorie surplus to see muscle growth, meaning they're eating well above the number of calories they're burning. For those of us eating at maintenance or in a calorie deficit, muscle growth in this way is far more challenging. In addition, the difference in hormone concentrations between men and women means it's even harder for women to look 'bulky'. Instead, lifting weights as a woman in a calorie deficit will help to create a toned appearance. Growing a bit of muscle can actually help with overall fat loss. As muscle uses more calories than fat tissue, people with more muscle have a higher metabolic rate.

Not just fat loss Although your body will use fat for energy when you're in a calorie deficit, it will also unfortunately use muscle too. As muscle cells require more calories to maintain themselves than fat cells, this change in body composition may result in a lower metabolic rate, meaning you may burn even fewer calories. Important! This is why exercise – especially weight/resistance training – is so important to do alongside losing weight, as it helps to maintain lean muscle.

First, caloric intake increases in response to exercise—we just eat more following a vigorous workout. (They don’t call it ‘working up an appetite’ for nothing.) A prospective cohort study of 538 students from the Harvard School of Public Health found that ‘although physical activity is thought of as an energy deficit activity, our estimates do not support this hypothesis.’15 For every extra hour of exercise, the kids ate an extra 292 calories. Caloric intake and expenditure are intimately related: increasing one will cause an increase in the other. This is the biological principle of homeostasis.

Losing .5 – 1.5 lbs a week is optimal. If you are very overweight, you should be closer to 1.5 pounds a week (750 calorie daily deficit), and if you only have a few pounds to shed, .5 lbs a week is ideal (250 calorie deficit daily).

Therefore, my recommendation is an aggressive but not reckless calorie deficit of 20 to 25 percent when cutting (eating 75 to 80 percent of the calories you’re burning every day).

macronutrient splits during the fat-loss phase. Reducing carbs and increasing protein can give you some measurable advantages when it comes to fat loss. It increases metabolism through the thermic effect of food, helps reduce hunger, makes calorie control easier, and protects lean body mass when the calorie deficit gets aggressive. The best way to do it is to cut sugar as much as possible and reduce your intake of calorie-dense starches and grains (pasta, bread, rice, potatoes, cereal, and so on). That leaves the less calorie-dense fibrous carbs (such as green vegetables and salads), lean proteins, and healthy fats.

For example, 1,000 calories of protein create 700 “calories in,” and 1,000 calories of fiber are around 500 net calories, whereas 1,000 calories of carbs or fats will be much closer to 1,000. These differences can create a huge calorie deficit over time. Because protein and fiber have the highest TEF, and high-protein foods and fiber tend to be satiating, most diets are high in protein and fiber.

In an aggressive deficit, lean people tend to lose more lean tissue and retain more fat, while obese people tend to lose more body fat and retain more lean tissue. This explains why obese people can tolerate low-calorie diets better than lean people.

On the face of it, it seems preposterous to think that walking doesn’t help with weight loss. Recall that energy balance is the difference between the calories one ingests and the calories one spends. You probably burn roughly 50 calories more by walking a two-thousand-step mile than driving the same distance. So trudging ten thousand additional steps a day (five miles) will expend a respectable extra 250 calories per day.30 To be sure, those ten thousand added steps might make you hungrier, but if you snack sensibly and consume 100 calories less than you walked off, those supplementary steps will eventually amount to a deficit of about 3,000 calories a month. That amount is just shy of 3,500 calories, the supposed number of calories in a pound of fat according to a much-cited, overly simplistic, and inaccurate 1958 study.31 Further, low- to moderate-intensity activities like walking burn relatively more fat than carbohydrates (hence the “fat-burning zones” on some exercise machines).32 As a result, lots of people try to trudge away extra pounds. Biological systems such as bodies are messy, and anyone who has struggled to lose weight knows that simple theories rarely apply to the convoluted realities of weight loss. What works for one person fails for another, and while many people successfully shed pounds when they start a new weight-loss plan, satisfaction often turns to frustration as the initial rate of weight loss diminishes and then reverses. Study after study has shown that overweight or obese people prescribed standard doses of exercise for a few months usually lose at most a few pounds. For example, one experiment with the clever acronym DREW (Dose Response to Exercise in Women) assigned 464 women to 0, 70, 140, and 210 minutes of slow walking a week (140 minutes is about five added miles). Apart from their prescribed exercise, the women took about five thousand additional steps per day as they went about their normal activities. After six months, those prescribed the standard 140 minutes a week lost only five pounds, while those assigned 210 minutes lost a paltry three pounds (more on this unexpected result below).33 Other controlled studies on overweight men and women report similarly modest losses.34

here is your weight loss checklist, whether you are twenty, fifty, or eighty years of age: A modest calorie deficit Adequate protein intake Strength training Daily movement Consistency Patience

moving within the range of climate-controlled buildings from 75°F down to 66°F has been proven to boost BAT activation. This resulted in a 5 percent boost in metabolic rate, so about one hundred more calories burned every day or an annual calorie-deficit equivalent of approximately twenty days of fasting.3477 So just a slight thermostat shift to a cool-but-not-too-cold ambient temperature may have a significant effect.