The idea that 3,500 calories is equal to one pound of fat and that eating 500 fewer calories per day will result in one pound of weight loss per week is a myth, known as the 3,500-calorie rule.
While this rule may work in the short term, it doesn't account for several factors that can influence weight loss over time, such as the body's decreasing energy needs as it loses weight.
The 3,500-calorie rule assumes all weight loss is fat, which isn't true.
- When you first start eating less, you lose some water weight and even some muscle along with some fat.
- Water weight loss happens quickly, but muscle loss takes longer. This is why weight loss can be faster at first, but then slows down.
Your body actually fights back against weight loss.
- As you eat less, your body gets more efficient at using energy. It burns fewer calories at rest and during activity.
- This is why it gets harder to keep losing weight the longer you diet.
In short:
Losing weight involves more than just burning calories.
Your body adjusts to make it harder to lose weight over time.
The 3,500-calorie rule is a rough estimate and doesn't take these factors into account.
Here are some tips to avoid getting stuck (plateauing) when you're trying to lose weight:
- Shake things up: Change your exercise routine to keep your body challenged. Try a new class, increase the intensity of your workouts, or lift weights to build muscle, which can help burn more calories.
- Track your intake: Keep a food diary or use a calorie counting app to make sure you're still in a calorie deficit (burning more calories than you consume). You might need to adjust your daily calorie intake slightly as you lose weight.
- Don't forget protein: Eating enough protein helps you feel full and can help preserve muscle mass, which is important for burning calories.
- Manage stress: Stress can lead to cravings and make it harder to lose weight. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
- Be patient: Weight loss is a marathon, not a sprint. Don't get discouraged if you don't see results every day. Focus on making healthy changes that you can stick with for the long term.
- Don't just go based on the scale; I know it's hard to not get discouraged if the scale seems stuck. Weight loss isn't always a steady downward slope.
See a strategy suggestion below!
As you lose weight and get leaner, your body might adapt and slow down the rate of fat loss.
This is totally normal, especially when you're aiming to both lose fat and gain muscle at the same time (building muscle can actually mask some fat loss).
Here's a surprising strategy to overcome these plateaus: strategically increase your calorie intake, especially from carbohydrates, for short periods.
Research suggests this "carb cycling" can give your metabolism a short-term boost, helping you break through the plateau (source: https://www.mdpi.com/2411-5142/5/1/19) .
Calorie cycling, where you alternate higher and lower calorie days, is a practical approach for body recomposition.
Think of it as a way to support muscle growth on some days while still creating a calorie deficit for fat loss on others.
Below is a link to my 6-day meal guide, with macronutrients (protein, fat, carbs) all laid out across breakfasts, lunches, dinners, and snacks!
HOW TO CARB-CYCLE (CALORIE-CYCLE)
Select two non-consecutive days every week where you aim to eat a higher quantity of carbs and calories. The remaining five days of the week will be your baseline "fat-loss" macro and calorie goals.
Ideally, these two days align with your most difficult workout days - perhaps a heavy leg day and a zone 4 high intensity fitness class or circuit. Especially because we know that higher intensity workouts need more carbohydrate stores than our "lighter" / zone 2 workouts!
KEYS TO LIVE BY
- Consume at least 20 grams of lean protein with every meal
- Include a moderate portion of healthy fat sources at each meal
- Consume a 2:1 ratio of carbohydrates to protein in your pre-workout and post-workout meals
- Added sugars - ideally limit where possible
- Avoid prepackaged fried foods and foods made with hydrogenated vegetable oils
- Eat slowly (enjoy your food!)
