1000 Calorie Deficit | Lose Weight Fast (Then What)

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in today's video we discuss eating a

thousand calories under maintenance for

rapid fat loss hey guys what's going on

this is Paula from pro physique comm and

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and if you'd like to ask me a question

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message for today's question I'm gonna

address someone's question that they

sent me and we're gonna talk about what

happened when they attempted to lose

body fat rapidly lose weight quickly

there's a lot of these diets out there

that promote losing let's say 10

kilograms in 10 days which would roughly

be about 22 pounds in 10 days that's a

lot of weight loss and a lot of what I

do is just discuss what are the

mechanisms behind what's going on here

and how we can understand what's going

on to better use these to our advantage

or take an approach that better suits

our goals but first I'm gonna read you

the question that I got directly I've

been working on fat loss since the start

of the year which I weighed 94 kilograms

I set myself a target of eating 1,000

calories under maintenance and would

regularly track my food in my Fitness

Pal and weigh it accurately this seemed

to work as by mid-february I was down to

90 kilograms and by March I was down to

86 but this is when problems arose my

weight began to fluctuate between 86 and

88 kilograms and even with a regular

cardio and weight program my weight and

most importantly the fat would not budge

I tried to push through until June and

then decided to take two weeks off and

eat at maintenance and try again

again I dropped down

to 86 kilograms and sauce light visible

changes but I have been stuck there for

a month and the beginning to give up any

advice well this is a very very deep

question and it's one that I love to

discuss and love to address but first of

all I think it's important to say

congratulations on the weight loss that

you achieved because it's not easy to

lose weight and more frequently than not

people gain the weight back that they

lost which you have not done you've been

able to maintain it and I understand

your frustration because you haven't

reached your ultimate goal but I'm gonna

give you the exact advice I would give

someone if they were working with me as

a client on what to do next

but first let's talk about this goal of

creating a 1000 calorie deficit now I'm

gonna assume that you're using the

calculator from your calories and the

calculator as well with like your

workouts in cardio that's going to give

you this 1000 calories below maintenance

I would assume you're not trying to eat

1000 calories under your maintenance

calories that would be a very low

calorie diet and let me get into very

very low calorie diet we can get into

some nutrient deficiencies some hormonal

problems so I as a coach and as someone

that really pays attention to what works

best for my athletes and my clients I

find that extreme low calorie diet

increate s'more problems then it solves

the real issue there is that it's not

sustainable long term it's not something

that you're going to be able to do now

in certain cases it's actually doctor

recommended to be on a very low-calorie

diet but those are cases where you're so

obese that the body fat that you have is

more of a threat then any low-calorie

diet would be in all other cases I would

suggest taking a longer slower sustained

approach to fat loss sure you can focus

on some extreme weight loss to begin

with but let's talk about these extreme

weight loss approaches where you're

taking out an extreme amount of calories

adding in a bunch of cardio and training

and you're seeing let's say 10 kilograms

in 10 days as I'm probably gonna title

this video or if you're seeing something

extreme like this which would be you

know since I'm from America


two pounds in ten days when you're

seeing that it's not possible for it to

be just fat loss okay weight loss as it

relates to the scale it's mostly

associated with how our body is holding

onto water and fluids now certainly if

you're in an extreme caloric deficit

you're gonna be losing body fat but

there's a calculation I did a video a

couple weeks ago where you can kind of

predict the amount of fat loss and even

obese people really are gonna struggle

to lose more than five or six pounds of

pure body fat in a given week okay so

what we're looking at here when you

restrict calories and have a ton of

exercise well when you have no

carbohydrates you're not storing

glycogen in the muscle they're not

storing any water in your muscles you're

also just depleting your body so

frequently probably through perspiration

not restoring that well that's where you

get these extreme numbers on the scale

and I will say though most people would

argue that that is an extreme approach

and should never be done I'll say as

long as you do that approach with the

understanding that it's a lot of water

but if that's what motivates you and

gets you excited then it's okay as long

as you understand that that pace is not

going to be maintainable and the

likelihood that you put on water weight

very quickly it's very common however

what I like to pay attention to when it

comes to dieting nutrition training all

these things is not only the

physiological response that our body is

having to our to our changes it's the

psychological response because that's

really where all this comes from it all

stems from our brains what gets us

excited what gets us to this goal for

some of us that's when we see ourselves

not looking good they don't we don't

like the number on the scale we see

ourselves in a picture we know we have

an event coming up and that kicks off

this change and puts us in a position

where you know what we're gonna focus on

our fitness goals for a while and while

making drastic changes are going to help

you initially they're not going to be

able to be sustainable so we need to

find after that an initial change a

sustainable approach and this is where

I'm going to give you exact advice on

what you need to do for your approach to

lose fat so you said you brought your

calories up to maintenance and the scale

did not move and you were able to get

back down to 86 kilograms but you only

did that for a short period

what I would suggest you doing because

you lost so much weight nearly 20 pounds

what I would suggest you do is I would

suggest you bring your calories up to

maintenance for as long as you were in

that caloric deficit that's right it's

gonna take a little while while to get

to where you want to get but if you're

able to bring your calories up to the

maintenance level and I don't know what

you did you just said maintenance that

is a very a big window turn maintenance

can be thrown around a lot but obviously

the calories that you brought yourself

up to did not cause a huge spike in

weight gain so if you were to maintain

those calories for let's say a couple

months well you might just help reset

your metabolic rate you might have more

energy in the gym you might have more

energy for day-to-day activities and

then after that time you can go back

into a fat loss phase why our bodies go

through an adaptation phase when we

restrict calories and you certainly did

that at a thousand calories below

maintenance on a daily daily basis you

really really changed the way that your

body is going to respond to food

training hormones hunger all these

things but by bringing your calories

back up the maintenance you did not gain

weight you were able to maintain it so

what you need to do to help yourself

reset and stabilize at this new low

again you've lost 17 pounds and kept it

off to stabilize it that you need to

keep maintenance up for a while allow

that to become your new kind of stable

ations stabilization setpoint then go

back into a fat loss phase after let's

say six eight maybe even 12 weeks okay

allow yourself to maintain at a higher

level not just for a week not just for

two weeks but for a while there's a lot

of really cool research that's coming

out on diet breaks but as a coach who's

been using diet breaks and refeeds and

you know peaking athletes for

competitions I've noticed this trend of

being able to stay leaner and eat more

if we avoid extreme overeating sessions

after our diet and that's what I'm

hoping is going to happen for you all

right if you have any questions or

comments below on extreme dieting let me

know below again hopefully you guys

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talk to you guys tomorrow