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"Why am I not losing fat even though my calorie intake is very low?" Here's the scientific answer and what to do about it! Subscribe here https://www.youtube.com/subscription_center?add_user=shockingfit Online Coaching now available: https://www.tomic.com/contact/ The necessary calorie intake for fat loss can vary greatly among individuals. A typical "bulk" intake of 3000-3500 calories for some people might be causing fat loss or weight maintenance. And that same person who has to go high on calories to gain weight might need to go very low on calories to lose weight. In general, we know that the energy balance equation holds. If you're in a caloric deficit, you will lose weight. But some people adapt much better to a low-calorie diet and their body reduces the amount of energy expended to compensate for the lowered intake. In the bodybuilding/fitness world this is called having an "adaptive metabolism." There are four main components of the "Calories Out" portion of the energy balance equation: Basal metabolic rate (BMR) Thermic Effect of Food (TEF) Physical Activity (PA) Non-exercise activity thermogenesis (NEAT) Let's look at all four of these to see how they would adapt to a lower calorie intake on a fat loss diet. BMR - It will naturally reduce as you weight goes down, but it doesn't change many people to the person with the same stats. It's pretty consistent with 96% of the population is in the range of 1680-2320 kcal/day. TEF - The energy expenditure from thermic effect is about 10% of your total calorie intake. https://ajcn.nutrition.org/content/63/2/164.abstract PA - As you lower your body weight you'll burn a bit fewer calories from your deliberate physical activity. NEAT - Now, this is where there are massive variations between individuals. Some people will adapt very well to overfeeding and underfeeding through regulating their NEAT levels while others will have a more rigid response. One of the main reasons for the differences in NEAT is genetics. If we look at a fascinating study back from 1990 by Dr. Claude Bouchard: https://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article We can see to which extent genetics can play a huge role in fat gain and distribution of fat. In the study, they took 12 pairs of identical twins. The participants were male with average age of 21. First off they determined how many calories each person needed to eat to maintain weight, then the researchers overfed each by 1000 kcal/day for 84 days. Every participant of the study gained fat but what's fascinating are the large differences between the pairs of twins. Within the pairs, there wasn't much difference. But between the pairs the weight gain ranged from 9 pounds (4.3 kg) to 29 lbs (13 kg) despite the fact that all subjects had the same calorie surplus. Some pairs were just able to effortlessly "burn off" the excess calories. And not only did pairs differ in weight gain but also in the distribution of body fat increased. This marker as well was quite similar between the twins. i.e. if one twin gained 15 lbs around the midsection, the other usually gained about the same amount of weight in the same place. As you can see genetics do play a role, and some people are more "resistant" to overfeeding. Another interesting finding from this study is that some people will have an easier time showing their six pack due to less of their fat stored in the midsection. The research on NEAT: https://www.sciencemag.org/content/283/5399/212.short https://www.ncbi.nlm.nih.gov/pubmed/12468415 Further reading: https://wholehealthsource.blogspot.com/2013/06/the-genetics-of-obesity-part-i.html Check out these videos: How to estimate your calorie intake https://www.youtube.com/watch?v=Y8nKEwrN9I0 For calculating your macros https://www.youtube.com/watch?v=VIFRY_--YuU Why do some people never get fat https://www.youtube.com/watch?v=5nO9-nbeUIk The slow/fast metabolism myth https://www.youtube.com/watch?v=bO44Q3XGuvM Further reading: https://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html https://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article Talk soon, Mario Online Coaching: https://www.tomic.com/contact/ For more fitness, nutrition, and personal development tips check out: Facebook: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music: Falling Down by Ryan Little https://freemusicarchive.org/music/Ryan_Little/Before_Dawn_Instrumental_Album/01_Falling_Out_prod_by_R4C2010 Follow Ryan Little at: https://www.youtube.com/TheR4C2010
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