[Raf]

Hi, I'm new here and couldn't find an aswer to the question I have. Maybe I didn't search hard enough, so I'm sorry if this issue has already been addressed.

It's a common rule among all health gurus that cutting out more than 500-750 calories intake per day is counter productive over the long term in regards to weight loss. The reason they provide is putting the body in a state where Muscle is also burned off.
Many magazines, website and health instructors have repeated this in one way or another. For example, the Gym instructor told me not to loose more than 1 pound per week, which equals 500 Calories per day.
That is if we agree that 3,500 calories = 1 pound of human body fat.


This may or may not be true. I'm interested in either getting confirmation
on the paragraph posted above, or dispelling it as simply false.

My questions are this

1. For people who are 100+ LBS overweight, is the law of 500-750 calorie deficit applicable? I mean for someone who is 310 Pounds, I need to consume 4,000+ calories to maintain my weight. Eating 3,500 Calories a day is alot. Which is why I doubt the law of 1 LB/week does indeed apply to everyone, regardless of their weight. Please tell me if I'm wrong.

2.My 2nd question is pretty simple, but is often answered in a generic manner. I'm hoping I can get some good concrete answers I can build a healthier lifestyle from.
Is it ok to create a higher deficit of calorie intake per day combined with exercise?
I'll elaborate a little for clarity.
Let's suppose you are 300 Pounds and require 4,000 calories for 0 weight loss or gain. Lets also suppose you are taking in 3,500 calories, anc creating a deficit of 500 calories. So far, this doesn't conflict with any health advisors or dieticians advise. But here's the tricky part. Let's also suppose you are burning an additional 1,000 calories every day through interval training. *stationary Bike->Elliptycal trainer->Swimming*
Is this safe and ok to do? Or should you be loosing only 500 calories per day through means of diet and exercise combined?

Sorry for the long question, My first post, hope I didn't touch on something that has been repeated over and over again.
If it has, could you please point me to a link/URL of this subject being discussed.

Thank you and gl 2 all.

[LuckySmile]

Question 1-Should everyone stick to the 500 calorie deficit = 1# a week weight loss regardless of weight?

The reason that they tell you not to greatly reduce your calories while trying to lose weight is because your body will adjust your metabolism to burn off the calories you intake. What matters even more is what you eat. I'm sure everyone knows someone who will eat 3500 calories at one sitting at any given fast food joint. Trying to eat 3500 calories of healthy food is alot more food but will also raise your metabolism alot more than the fast food will.

Seeing as you see 3500 calories as alot of food I'm guessing you're eating healthy. If I were you I would just eat healthy and only eat until you're full, keep track of this for a (typical) week and see how many calories you are actually eating...as long as you're under 3500 calories I would just eat healthy when you're hungry.

The law of 1-2# a week is healthy for most people, but the heavier you are the easier it is to lose weight. If you have ever watched the biggest loser you will see losses up to 25# in the contestants. I wouldn't go that extreame (they do about 7h cardio a day plus weights after) but it shows on a highly suppervised plan that fast fat loss is possible.

Question 2-Can you create a higher caloric deficit if you add in exercise?

Yes this is the best way to go about fat loss. Interval training is, in my opinion, the best for weight loss. Don't forget to add in some strength training though so you're not losing muscle.

[Raf]

Great Stuff Lucky. Thanks for the reply.
Just to be sure, incase I misunderstood, It's fine to take in 3,500 calories and burn 1,000-1,500 in the gym?

Edit: Saw your before and after pics, omg what a huge difference. you look great.

[LuckySmile]

You can burn as much as you want with exercise as long as you're not burning yourself out.

[Raf]

sweet. thanks again.