The Deficit – How We Lose Fat

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One positive thing that has come out of topics like “metabolic damage” and “starvation mode” is people are learning (even though often misguided) that eating for your energy needs is necessary for optimal metabolic rate.

On the flip side, people are now under the impression that going into a deficit is a bad idea. Boy how fast does that pendulum swing, eh? I am frequently asked questions like…

“I should keep my deficit really small so I don’t crash my metabolism, right?”

“I was told by (enter guru) that I should never be in a deficit to lose fat.”

“I heard deficits make you store fat, not lose it!”

The deficit is becoming the big bad (Whedon reference) especially in those who have had any experience with disordered eating. People in those situations are often times told that “diets are bad” and “deficits are triggers or gateways.” While there can be severe cases where diet monitoring should be under the aid of a professional, it doesn’t exclude the fact that a deficit is our only means to fat loss.

If you learn how to control the deficit and what it means, maybe then you take back the power and shed its mystery.

How Energy Works

I’ve talked at length about energy expenditure and how it works. I will recap here by keeping this aspect more simple.

Every day you need you expend a certain amount of energy through these means.

Basal Metabolic Rate (BMR) – Amount of energy for essential body functions

Thermic Effect Of Food (TEF) – Amount of energy to digest food

Non-Exercise Activity Thermogenesis (NEAT) – Mostly subconscious activity expenditure (fidgeting, pacing)

Non-Exercise Physical Activity (NEPA) – Mostly conscious activity expenditure (walking, shopping, low grade)

Thermic Effect of Activity (TEA) – Formal or structured exercise

Every day you land in one of the following categories: More

“Starvation Mode?” – How Dieting Down Affects Us & How To Reverse It

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The following material is featured in Starve Mode and Fat Loss Troubleshoot. Disclaimer: Before taking part in any diet program, consult with your doctor or state board-licensed nutritionist. This information should in no way replace the information provided to you by your doctor or treating therapist.

Check out the video below for bonus information.

https://www.youtube.com/watch?v=uWlc6eDITuA

It’s astounding how long something can go on due to misconception. My hope is that this will answer some questions regarding what happens when we diet down. The end result will hopefully mean one less person who is left confused by very common myths regarding this topic.

These statements might seem familiar:

“No matter how much I exercise, I can’t lose weight! Is this starvation mode?”

“No matter how little I eat, I can’t lose weight!!! Am I in starvation mode?”

“If I eat this low of calories, will I go into starvation mode?”

“Starvation mode means your body stops burning fat and starts storing fat.”

My favorite is the last; as if the body is going to transition from being a pitcher to a catcher. It doesn’t work that way, but late night infomercials have been spewing these lies for decades. And who gets the raw end of the deal? You do.

You Can’t Avoid The Repercussions Of Dieting Down

How fast, where, and to what degree is where the details live. Most people think the body flips a switch and no longer allows fat loss. These people’s explanation for what they can’t explain is that the process just stops working. They say, “The body stores fat instead of burning it!” This is a dangerous line of thinking that has been at the forefront of why we have all of the faulty fads, solutions, and diets we do. This is the ultimate aha! moment of fat loss. Pay attention; this is the most powerful thing you might ever read about fat loss. More

What Defines Unhealthy Weight? What Is Too Fat?

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I recently put up this article and had a great conversation about the issue of weight basis, sizeism and more on the Fitcast – Pulse. I encourage you to download and check out the new episodes. I will admit, I am hitting my talk limit on this issue,  but was asked an important question for me to close on publicly.

What Defines An Unhealthy Weight? What Is Too Fat?

Unhealthy is a bit subjective and relies on an assortment of events taking place. The type of lifestyle you live can throw positive and negative wrenches in the system. For example, if you are taking part in marathon running on a competitive level, it may leave you more prone to problems and injury being over 22% body fat as a female or 17% body fat as a male. The extra weight on impact is important to consider for the long term athletic goals. The more intense your athletics are, the healthier it is for your body, bones, and joints to maintain a lower body fat level. More

Sizeism – Hate And Ignorance, On Both Sides?

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In this industry, you wouldn’t believe the jerks I can come into contact with. Real jerks (male or female) who love to sit on their superior high horse and lecture the virtues of their amazing being. Jerks who must be dealing with shoulder impingements because of the self-promoting glorification they give themselves. Forget basic narcissism and delusions of grandeur, we move into the true illness of Self-Obsessive Compulsive Disorder (SOCD). Don’t get me wrong, I know the importance of self-promotion, but there is a fine line between the pride you have in your work, and just being a tool. My point is, it is easy to be high and mighty about your own anecdotal experiences. It is easy when you have never walked in the shoes of difficulty.

“I can find a job, why can’t they?”
“I can make money, why can’t they?”
“I can lose weight, why can’t they?”
“I can train everyday, why can’t they?”

America is big on the “If I can do it, you can do it!” motto. This is great when we are looking at it through rose colored glasses and transformation photos. This is great, when we are watching a documentary of the outlier making a life for themselves. This is not so great when it is coming from those looking down on you. Be is rippling abs or a congressmen, being in the position of defending your position is hard. More

Pictures Of What Calories Look Like

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Over the internet years, people have given a lot of effort in order to provide a reality check about your food consumption. I have given a little more effort to collect their efforts and the end result is a whole truckload of pictures, links and even a POP QUIZ! More

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