Cut 3500 Calories To Lose One Pound

For real permanent weight loss you need to be a student of physical fitness because real weight loss is about losing your body fat.

Nutrition 101 has told us for years that burning 3500 calories drops a pound of fat, but recent studies have shed some interesting light on this theory. Fitness enthusiasts listen up because now we are moving into “Nutrition 102” and will be learning something new about calories and what we are really losing.

Some History
Let’s start with some history. Max Wishnofsky M.D., conducted the original research in 1958 and adopted the “3500 calorie deficit” formula which continues to be cited in thousands of educational websites, studies, and scientific articles. Dr. Kevin Hall challenged the formula and released a manuscript in 2007 and has redefined the “3500 calorie to burn a pound” idea. His paper is impressive with enough scientific data and formulas to stump even the brainiest nerd and I will not be jumping into math class right now but sticking with the discovery. Following up the research published in the International Journal of Obesity is Dr. D.M. Thomas who has not only debunked the “3500 calorie to burn a pound” theory, but has also provided 3 new downloadable applications that “simulates a rigorously validated, dynamic model of weight change.” I will provide those links at the end of this article.

3500 Calories to Burn What?
Losing fat is a challenge, and we have been under the impression by simply subtracting 3500 calories per week, we would be able to lose one pound of flab. This is based on the old simplistic theory where 3500 calories represents only fat and not taking into consideration lean mass (muscle). The new research takes all tissue into account understanding muscle is also lost during the process, and just how much depends on initial body fat level and caloric deficit. That means weight and fat loss calculation will differ from person to person. For example, a lean person will tend to lose more muscle and retain fat while an overweight person will lose more body fat and retain lean mass. This is why a fat person can better tolerate a lower calorie diet and the opposite applies to a lean person, however restrictive diets are not recommended for either since they are linked to eroding muscle tissue.

What Does This Mean?
The original “3500 calorie to burn a pound” theory needed to take into consideration that fat and muscle metabolize (use) energy at different rates. A pound of muscle is not 3500 calories but approximately 600 calories and if you applied a 3500 weekly caloric deficit and lost 100% muscle hypothetically that would equate to 6lbs. Of course this would be ludicrous and the takeaway is to remember lean mass loss equals greater weight loss which we want to avoid. If you created a 3500 caloric deficit and lost 100% body fat then you would lose one pound but again impossible because both lean and fat tissue are lost during the process. Other factors taken into the new formula applications are the need to adjust caloric deficit as body weight decreases and energy levels decline. In addition, the studies indicate stimulating more fat loss to lean mass through progressive resistance training and higher protein intake.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

Gettingtoahealthyweight.wordpress.com
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Advertisements

About ray0369

I'M RETIRE, I'VE TRAVELED TO MORE THEN TWO DOZEN COUNTRIES, SOME AS MANY AS 5 TIMES. I LOVE TO WRITE BUT EVEN MORE, I'M SOMEONE WHO HAS ALWAYS WORKED OUT. I HAVE DONE ENDLESS RESEARCH ON THE SUBJECT OF FITNESS. SO WHEN I DECIDED TO WRITE A BLOG IT WAS ONLY NATURE THAT I WRITE ABOUT MY FAVORITE SUBJECT.
This entry was posted in lose fat, lose weight, losing weight, Uncategorized, weight loss. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.