CALORIE DEFICITS

& NEGATIVE METABOLIC ADAPTIONS.

Here's a post from Facebook that is relevant to all people on a weight loss or healthy journey. But first a little background.

For those that are unsure. A calorie Deficit simply means eating less to encourage your body to burn its own stored fuel (fat) There's 3 levels. Calorie Deficit, Maintenance and Calorie surplus.

Deficits are generally for those wanting to drop some fat. Maintenance is the amount you require to maintain your weight. Surplus is for those looking to gain weight.

Note: I've referred to weight not what that weight consists of.

So great we've worked out your calorie requirement for a deficit, but how long should you stay in that deficit? Well its down to the individual.

The body operates at complex efficiency levels. Simply put its always supervising, checking in and regulating itself. Looking at where it needs to cut back and make savings if needed.

A negative adaption is where the body slows the metabolism to suit the level of food coming in. for example is a person has been in a calorie deficit for a year the body will learn to function at the new low cals. Meaning the once planed deficit has reduced.

This is where ideas or approaches like cheat meals, diet breaks and re-feeds come into play. These need to be structured and planned to.

So how often should a person diet break or re-feed for? Again depending on the person can range from 2 - 14 days!

A lot of people get almost scared when told to increase food or eat more! the doubts come in. As we internally assume more food means more weight. which is the opposite to the goals of many people. As long as its planned and well reasoned it will work in your favour.

These refeeds/diet breaks keep your metabolism running higher to avoid the negative adaption. Fat loss isnt a linear process.

Theres some of the understanding for you. Hope it helps! Id love to hear your questions or experiences!

Now here's my facebook post...

1/3 of the year has almost passed.

Many of you will have been in a food deficit for that period consciously at least.

Hes a reminder that it isn't healthy to live in a food deficit indefinitely.

This will have a negative metabolic adaption which means desired results stall.

This is a general post so general context applies. The unfortunate reality is many of you in deficits are too extreme, too long, and from a place of desperation.

This is a reminder that having planned days for higher food consumption is encouraged....

The rule with this:

It has to be planned and it has to be measured.

Fat loss isn't a linear progress its more of a step by step

**higher food consumption refers to your individual requirement not simply eat anything and everything you can imagine.

Higher is subjective to each person

#worldhealthday ........................................................................

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