⛔Calorie Deficit Stopped Working?

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Why a calorie deficit stops working!
At the start of your fat loss journey, you typically see good results, but then it slows down or stops completely. This can happen even when you are 100% consistent with your calorie tracking. And it’s because of metabolic adaptations [1].
Your metabolism is dynamic. The number of calories you consume directly impacts how many calories you burn. So when you are in a deficit, your body starts wanting to burn fewer calories by making you move less spontaneously [2]. Also, as you lose more body fat, you become lighter, which means you burn calories in everyday movement.
So because of metabolic adaptations, your daily calorie burn goes down over time. In one study, some people’s daily calorie burn dropped by 15% after being in a calorie deficit for 8 weeks [3].
Therefore, it is possible that the calorie deficit you have today may not be a significant calorie deficit 3 months from now.
This means you may have to increase your activity or further decrease calories in the future to stay in a calorie deficit.
📚Scientific References (PMID):
1. 24571926
2. 29637734
3. 18842775

[@caramello7745]

That's why cheating day is really not a self reward but it's needed to make your metabolism still working as usual and not adapt by decreasing the process because of calorie deficit overtime.

[@Rulody]

Exactly it’s like a reset before the adaptation then it starts to burn fat again

[@xerikl]

1 day does nothing. You should "deload" from weight lifting and a diet every 2-3 months, for at least a week

[@jannmacdougall1448]

Don't go crazy but do maintenance on the weekends. Life is good enjoy yourself, your goal is attainable it needs to be a sustainable for the long run

[@lordc3256]

@@xeriklfor a week? No😂

[@jordanzakery9296]

@@lordc3256absolutely for a week. One day is not enough for the body to have any type of adaptation. At least that's what the literature shows. Also if you have dieted for lets say 8 weeks or more, a one month refead at maintenance does wonders. Look up Dr Mike Israetel and maintenance phases. I did maintenance phase and I am not eating some crazy low calorie amount and the pounds are falling off again.

[@davidperry4013]

Alternating between caloric deficit and caloric maintenance is helpful and doing it in a gradual cycle to your metabolism time to adopt.

[@bhaveshdeore6636]

I am in 1800 still stuck in 79 kg around a week

[@iWannaBurnFat]

Look into maintaining a Diet Break! I made a video about this. Check it out: th-cam.com/video/5NZrFZ1US_U/w-d-xo.html&t

[@maxgaming5353]

Is now your weight lose?

[@fzz6716]

I stay at 1750 cals while also burning 350-500 cals in cardio. So it doesn't feel like i am starving.

[@pallbhroy7112]

Really great information thank you so much sir ❤🙏

[@iWannaBurnFat]

The pleasure is mine!

[@sagarpareek7]

I'm not fat, I do workout everyday and my abs are shining. For how long I'd have to be a calorie deficit in order to get proper abs.

[@Current-Thing]

Isnt it why we should have some periods of good eating / cheating to boost up the metabolism once in a while?

[@MGSmegafan]

Water fasting and dry fasting is the only way I can lost weight for me.

[@appleroad112]

It's hard enough being petite with bradycardia

[@b.o2221]

This only happens in a small deficit tho. I was in a big deficit and lost 1,3-1,4kg at first, then after time only 1,2-1,3. Thats why i think dieting with like 200 calorie deficit is absolute nonsense

[@isaacepstein8971]

nice vid!

[@iWannaBurnFat]

Thank you!

[@Blavhblqhfndjifnerkvjnerihv]

This is stupid because of course your metabolism slows over time.

[@amaniehattab591]

Could this happen after only 5 months in calorie defict ,

[@iWannaBurnFat]

It depends on the individual, but it's possible.

[@eustathios3704]

Will cheats days help ;

[@eustathios3704]

Bro what about if you use Cheat day like me using 5-8k calories one day but rest 6 day 800-1000 as i do will it reset and lose again? They say in cheat day next days your bmr increase

[@iWannaBurnFat]

Instead of Cheat Days, I recommend going for "Refeed Days". You can learn more here: www.iwannaburnfat.com/diet-breaks/

[@wishtheyseenmyface]

is a diet break the way to go?

[@iWannaBurnFat]

Can be helpful! I'll make a video on this.

[@asif5710]

How do we prevent this

[@iWannaBurnFat]

Monitor your progress and make adaptations to your calories/cardio when needed to keep progressing💪🏽

[@nemonucliosis]

So a obese person burns more calories than a under weight person because they weigh more??? 😂😂😂 thats not how it works but please continue.😂

[@caramello7745]

You can make a comparison, an obese people is a big truck with big engine and parts too, they will spend more fuel than an eco friendly car.
You can try check it with the BMR formula, if all the variable beside weight are similar, people with higher weight will have more BMR.

[@nemonucliosis]

@@caramello7745 if that were the case there would be obese people but whatever.

[@ytdaily9972]

@@nemonucliosisibr man food be too good to stop wating man like they say “too seasoned”

[@ytdaily9972]

As an obese man myself i dont went from 120k to 100kg and just me eating something i shouldnt made me go bakc to 120kg i lost control food be too good 😂😂😂😂😂

[@ytdaily9972]

@@nemonucliosisso in other words obese people are obese because they cant stop eating the reason we burn more calories and quicker is because we are carrying more bodywheight so its almost harder for us just like 10 press ups for you is not hard but for us is very hard