To get to a healthy weight for your height, you have to gain bodyfat. Your body has to burn fat to produce energy and maintain your weight. When you gain weight, you also have to burn the fat you lost by consuming energy from fat.
The body gets less use out of a given number of calories once it has burned more calories than it needs to maintain the same weight. The body loses fat by putting it back into a new form and has to compensate by producing excess energy.
So what can you do to keep body fat low and give your body energy while you’re in a calorie deficit?
Eat more fat. Your fat is your energy source, the fat in your body stores all the calories it needs to survive. However, if no fat is available from eating, your body will need to burn fat to get energy. The more fat your eating, the larger the portion of calories you need for your metabolic rate to keep your weight stable and your overall well-being.
More fat equals more energy. Eating more fat means eating more calories for your whole body than your body needs, which means that your metabolic rate increases. The higher this number is, the greater the calorie deficit you need in order to keep your body fat low.
For example, if a 100 lb overweight man starts with 300 calories per day and is eating 1,100 calories per day, at 2,000 calories per day, his metabolic rate will peak and will drop to 240 calories per day, which is only 7 calories above maintenance level. At 3,000 calories per day, it will come back to 1,000 calories per day.
The lower that number of calories is, the better your weight loss will be.
Keep food at an appropriate amount. The easiest way to decrease the caloric intake of your body fat is to eat less overall calories. If you’re eating more than you need to maintain your weight, this means that you’re cutting back on calories you need for your metabolic rate to stay in balance.
Many studies find that eating lower carbs, more fiber, and smaller portions of food decreases the absorption of calories and decreases the amount of energy taken up by your body fat stores. If this is your only choice, it will be a lot easier to get down that calorie deficit.
If you already eat more than you need, eat less to keep your caloric intake in-line. Even if your eating is higher than you can handle, if you don’t replace
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