How to have
1000 Calorie Deficit
1000 Calorie Deficit | Lose Weight Fast (Then What)
Sharing buttons:
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
if you're interested in learning about
muscle building fat loss anything to do
with the fitness lifestyle please hit
that subscribe button and follow along
and if you'd like to ask me a question
directly go to my Instagram that is here
on the screen and send me a direct
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
20
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
enjoy the video click the subscribe
button if you haven't already and I'll
talk to you guys tomorrow
