A very interesting and informational read on deficits...

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  • IronAngel26pt2
    IronAngel26pt2 Posts: 129 Member
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    good stuff! thanks for posting
  • K9Lover
    K9Lover Posts: 82 Member
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    Very informative. Thanks for posting. Bump.
  • WeightHacker
    WeightHacker Posts: 260 Member
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    bump
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    Great article to read for those who have little to lose. Trying to drop 2lbs a week when only 10lbs left to lose is still common amongst those who just adhere to just formulas for weight loss.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • susanmh63
    susanmh63 Posts: 2
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    EXCELLENT READ! THANKS SO MUCH FOR SHARING!
  • tizzypic
    tizzypic Posts: 27 Member
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    Great article. Thanks for sharing.
  • hillarysheets
    hillarysheets Posts: 9 Member
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    Great read! Thanks for sharing! :)
  • Sparkle_Princess
    Sparkle_Princess Posts: 926
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    bumping this to read later :)
  • prettyface55
    prettyface55 Posts: 508 Member
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    This was very interesting. And it makes a lot of sense. Thank you for sharing.
  • Labouffecestbon
    Labouffecestbon Posts: 182 Member
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    Bumpity bump
  • reneemosley
    reneemosley Posts: 95 Member
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    Great and informative read. Thanks!
  • 24Sept
    24Sept Posts: 178 Member
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    Your summary is very good. It highlighted the major points
  • marilou0511
    marilou0511 Posts: 591 Member
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    Hi Sarah. Thank you for the article. :flowerforyou:
    By Tom Venuto...New Research and Insights on The Optimal Caloric Deficit For Fat Losfs

    ...What we can do however, is to improve our calorie deficit guidelines using a sliding percentage scale of conservative, moderate and aggressive deficits, which you choose based on your starting body fat percentage...As Einstein would say, that's relativity for you.

    The fix is simple, instead of using 500 or 1000 calorie per day deficits as fixed standards, use a percentage, and set up a sliding scale that accounts for your goals, your desired rate of rate of weight loss and your starting body fat percentage.

    15-20% below maintenance calories = conservative deficit
    20-25% below maintenance calories = moderate deficit
    25-30% below maintenance calories = aggressive deficit
    31-40% below maintenance calories = very aggressive deficit (risky)
    50%+ below maintenance calories = semi starvation/starvation (potentially dangerous and unhealthy if not medically supervised)
  • SierraZulu
    SierraZulu Posts: 65
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    Great read. Thanks for posting!
  • FitterBody
    FitterBody Posts: 367 Member
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    Yep, good summary. Review targets & settings regularly as you lose.
  • SunnyDuckling
    SunnyDuckling Posts: 204 Member
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    Bump. Going to read later. In small chunks. Too many words at once for me otherwise! :)
  • WhataBroad
    WhataBroad Posts: 1,091 Member
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    bump
  • mdpkelley
    mdpkelley Posts: 19
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    i read it but I'm not sure i understand.. how do i figure out what i should be eating a day?
  • Mistraal1981
    Mistraal1981 Posts: 453 Member
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    Tagged for later
  • heybales
    heybales Posts: 18,842 Member
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    i read it but I'm not sure i understand.. how do i figure out what i should be eating a day?

    You are still applying the basic method, eat less than you burn daily, on average.

    This helps with making it a reasonable deficit to what you burn.

    So you need best accuracy on what you eat side of the equation - so weigh all your foods except liquids that are measured.

    Get best estimates for the burn side of the equation, not just exercise but daily life.

    Take reasonable deficit based on what you do and amount to lose.

    This will help get best estimates, and allow tracking progress. More exercise you do, more the progress will be seen in inches instead of scale. Link at bottom if you don't need the education on BMR and TDEE and why differences.

    http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

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