We’ve all been there. You are eating less, moving more, however the scale refuses to make a fuss.
In a world fixed with rapid adjustments and diet of collisions, the calorie deficit has long been a weight loss strategy. But according to Jill Brown, a certified health coach and food expert, is not always as simple as it sounds.
“While this can and work a lot of time, people really get frustrated when they seem to be doing it, but they are not working,” Brown told the post. “The problem lies in that most people do not really know what a calorie deficit really is.”
Calories in: hidden traps
We all need calories to feed our bodies, but that magical number is not placed in stone. Women usually need between 1,800 and 2,400 daily to maintain their weight, while men require about 2,000 to 3,000, according to the 2020-2025 dietary guidelines for Americans.
The basic theory after a calorie deficit is simple: it burns more calories than you consume, and your body will dive into its fat reserves for energy, leading to weight loss over time.
Brown said this concept is known in fitness circles as cico, or “calories in calories outside”.
But to understand how many calories you are actually consuming is where things become complicated. In fact, a historical study found that people are mistaken as many calories they receive for as many 1,000 calories a day for as many as possible.
The confusion does not end there. Brown said fitness trackers, those fancy tools we want to rely on how many calories we are burning while exercise are not even foolish.
And it’s not just about the sizes of your part. Brown noted that the Food and Drug Administration allows food labels to be up to 20% off, which means calorie counts in packaged foods – and even in restaurants – can be higher (or more low) than advertised.
A study by Stanford University School of Medicine compared seven different hand -worn tracks and found that the most accurate calorie estimates were out of 27%, while less accurate was 93% discount.
To complicate things further, not all calories dissolve the same way.
Brown said the body absorbs less calories from certain foods, especially those rich in fiber, such as nuts, compared to more processed foods such as white bread.
“Not everyone absorbs the same amount of calories, which can have a lot of links to the variety of our intestinal biomes,” she said. “So if you don’t live in a metabolic neighborhood laboratory, calorie count is not always accurate.”
Calories out: Why does deficit not always work
Even if you have nailed your calorie intake, creating a deficit does not always lead to weight loss. According to Brown, the issue is multifaceted, with some factors that affect how many calories you burn.
Take hormones, for example.
“Stress can cause hunger hormones that make us make more snack and want higher calorie comfort foods, as does the lack of sleep,” Brown said. “The point in estrogen and testosterone during menopause also seems to cause hunger hormones.”
Hormones also affect how many calories your body burns. “Having a low -function thyroid leads to fewer calories,” Brown explained, pointing out that this small, butterfly gland is the “master regulator” of our metabolism.
Age is another main player. As we grow old, metabolism generally slows down – and also the levels of our activity.
“Making less general activities like cooking, cleaning, jobs and just running just like us when we were younger leads to fewer calories abroad,” Brown said. “Pain from damage and diseases also leads to less spontaneous motion.”
And let’s not forget about the medicines. Brown noted that some medicines can be kidnapped with your hunger, change your intestinal bioma, and even slow down your metabolism, making it much harder to create a calorie deficit.
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