30 Seconds SummaryThe Calorie Deficit Sweet Spot
- Setting your calorie deficit incorrectly can lead to muscle loss, provoked binges, and slow fat loss.
- Calorie deficits are often set as a percentage of daily intake or an arbitrary number, such as 500 calories, which may not be individualized enough.
- Individuals have varying caloric needs based on lifestyle and activity level, making generic deficits potentially ineffective or inappropriate.
- A better approach involves customizing the deficit using a combination of potential weight loss speed and a realistic, sustainable deficit size for each individual.
- The rate of weight loss could be set as a percentage of bodyweight per week, based on individual body fat percentage.
- Adjustments are made by assessing how much one can lose without losing muscle, and how big a deficit they can realistically manage.
- Specifically, your calorie deficit should accommodate physiological, psychological, and environmental factors to avoid problems like stalling and yoyo dieting.
- Once set, the calorie deficit will need ongoing adjustment based on real-world results and possible changes in circumstance.
Revive Stronger
Steve Hall
