Both calorie deficits and extreme diets can cause weight gain

Are fasting, calorie count and deprivation by slowing down your metabolism and prevents you from fulfilling your goals of weight loss?

The basic theory after a calorie deficit is simple: burns more calories than you consume, and your body will be plunged into its fat reserves for energy, leading to weight loss.

Jill Brown, a certified health coach and food expert, told the post that this concept is known in fitness circles as cico, or “calories in calories”.

But what do you mean if you calculate calories and don’t get results?

Women usually need between 1,800 and 2,400 daily to maintain their weight, while men require about 2,000 to 3,000, according to the 2020-2025 dietary guidelines for Americans.

Experts agree that weight loss occurs when the body is in a calorie deficit; However, determining how many calories you consume and what equals a deficit is slippery mathematics.

In fact, a historical study found that people are mistaken as many calories they receive for as many 1,000 calories a day for as many as possible.

Really counting calories

“When people tell me they’re in a calorie deficit, I ask them,“ How do you know? “They really can’t answer. The truth is, if you are not losing weight, you are just not in a calorie deficit,” Brown said.

Brown explained that part of the detachment between calorie count and weight loss is that most people do not know their exact metabolic rate of rest or RMR.

“Smart at home are unreliable, and I see many people who use this as their primary measurement,” she said.

“Getting a Dexa scan that measures your body composition is your best option. The best would be an inbody car. These machines will give you an estimate of your RMR, or how many calories your body burns a day doing nothing. “

These estimates created by machinery are based on body weight, muscle mass, bone mass and fat mass, providing a more accurate view of your caloric costs.

Brown explained that online calculators only in age, height, weight and level of self-reported activity, leaving abundant space for errors.

“They can turn off up to 20-30% in normal, young, healthy people. They can be even farther for older people or those who have illness or overweight.

“Not to mention, none of these calculators facts in medication or intestinal health status.”

Brown noted that some medicines can be kidnapped with your hunger, change your intestinal bioma, and even slow down your metabolism, making it much harder to create a calorie deficit.

But how do you calculate calories without technology?

For those looking to lose and aim for a calorie deficit without integrating technology, Brown recommends a good old -fashioned food diary.

“I have my customers honestly to record everything they eat (even a few sips and licks) for a week or two good and weigh every day. If the scale is still the same at the end of the week, they are burning as much calorie How much are they getting, ”she said.

According to Brown, after setting that base, it is easy to find ways to achieve a deficit.

“Eat a little less (think smaller parts, skip snacks or don’t have cakes), do a little more physical activity and get good sleep, and you will be in a deficit,” she said.

While a deficit is a healthy goal, Brown says Outrage It is not only ineffective, but counterproductive.

“Extreme calorie deficits only work in the short term because they set a large amount of stress on the body,” Brown said.

“If you try to do this for weeks or months, your hunger hormones will go with nuts and force you to eat all those calories again. If you continue to fight through it, your body will respond by slowing its metabolic degree.

“If you continue to eat an extremely low calorie diet, your body will simply burn less calories to conserve energy. You will even burn less calories when you exercise. “

Brown also pointed out that regular exercise suppresses hunger, but overly feeding strengthens it. Thus, she recommends that people find a sweet place between the challenge and the exhaustion they work for.

It counts rest and relaxation as additional weight loss requirements: “Getting quality sleep while managing stress prevents those hungry hunger hormones from preventing you when you do not understand it.”