A very interesting and informational read on deficits...

123457

Replies

  • IronAngel26pt2
    IronAngel26pt2 Posts: 129 Member
    good stuff! thanks for posting
  • K9Lover
    K9Lover Posts: 82 Member
    Very informative. Thanks for posting. Bump.
  • WeightHacker
    WeightHacker Posts: 260 Member
    bump
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    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
    EXCELLENT READ! THANKS SO MUCH FOR SHARING!
  • tizzypic
    tizzypic Posts: 27 Member
    Great article. Thanks for sharing.
  • hillarysheets
    hillarysheets Posts: 9 Member
    Great read! Thanks for sharing! :)
  • Sparkle_Princess
    Sparkle_Princess Posts: 926
    bumping this to read later :)
  • prettyface55
    prettyface55 Posts: 508 Member
    This was very interesting. And it makes a lot of sense. Thank you for sharing.
  • Labouffecestbon
    Labouffecestbon Posts: 182 Member
    Bumpity bump
  • reneemosley
    reneemosley Posts: 95 Member
    Great and informative read. Thanks!
  • 24Sept
    24Sept Posts: 178 Member
    Your summary is very good. It highlighted the major points
  • marilou0511
    marilou0511 Posts: 591 Member
    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
    Great read. Thanks for posting!
  • FitterBody
    FitterBody Posts: 367 Member
    Yep, good summary. Review targets & settings regularly as you lose.
  • SunnyDuckling
    SunnyDuckling Posts: 204 Member
    Bump. Going to read later. In small chunks. Too many words at once for me otherwise! :)
  • WhataBroad
    WhataBroad Posts: 1,091 Member
    bump
  • mdpkelley
    mdpkelley Posts: 19
    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
    Tagged for later
  • heybales
    heybales Posts: 18,842 Member
    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
  • mdpkelley
    mdpkelley Posts: 19
    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


    I looked at this link and it just confused me. there isn't a simple way to find out?
  • bcattoes
    bcattoes Posts: 17,299 Member
    Bump to finish later. I read a good bit, but it is very long. What I did read seemed sensible.
  • heybales
    heybales Posts: 18,842 Member
    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


    I looked at this link and it just confused me. there isn't a simple way to find out?

    No.
    Unless you want to pay a lab to monitor you for a 24 hr day for energy burn, and then get your VO2max tested so you can get a nicer HRM setup correctly.
    Then you'll have the figures to do this simple.

    But you'd still need to log eating as correct as possible.

    You want rough ball park results, then go for simple rough ball park setup.

    sadly, you want results, you'll need to work to understand. Or spend a lifetime doing this again and again never learning.

    Simple depends on person, get it setup right once, and make minor adjustments along the way.
    Or basic setup at first, log carefully and note results, and then make adjustments along the way - probably takes longer.

    Eat at 10-11 calories per pound of weight, and eat your exercise calories back.
    After 4 weeks, see how much you have lost.
    Calculate what your TDEE must have been to cause that loss.
    Adjust accordingly.
  • AllAboutThatTreble
    AllAboutThatTreble Posts: 156 Member
    bumping for later
  • Spartan_1_1_7
    Spartan_1_1_7 Posts: 132 Member
    bump
  • souzan651
    souzan651 Posts: 42 Member
    Bump
    for later...
  • ktsimons
    ktsimons Posts: 294 Member
    need to read at home...
  • tlab827
    tlab827 Posts: 155 Member
    Bumping for later.
  • jennie1799
    jennie1799 Posts: 6
    bump
  • sassabella
    sassabella Posts: 98
    That was a great article!! Thanks for sharing :)

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