5. Weight Loss Prescription 1 lbs of fat = 3500 kcal A deficit of 500 kcal/day 1 lbs fat loss per week Yet our failure rates with diets are well over 90%!
8. Reason #1: Health Experts Suck at Math! If we accept an excess of: 3,500 kcal 1 lbs of fat Then to gain 5 lbs in a year: 5 x 3500 kcal 17,500 kcal Which means our balance is “off”: 17,500 kcal / 365 day 47.8 kcal/day!
10. And What Happened To Weight? From 1991-2001 ↑ 2 kg for men No change for women From 1981-1991 Weight ↑ for both sexes No increase in calories Katzmarzyk PT. (2002). OBESITY RESEARCH, 10, 666-674
11. Reason #2:Your Metabolism Is Smarter Than You Are Sullivan EL & Cameron JL. (2010). Am J PhysiolRegulIntegr Comp Physiol
15. Reason #4: We Ignore Individual Variability IS: Insulin Sensitive IR: Insulin Resistant HC: High carb HF: High fat Cornier MA et al. (2005). Obesity Research, 13, 703-709.
17. Reason #5:We Focus on the Mean Exercise a ton, gain more weight! Average weight loss 12 weeks 5 exercise sessions per week 500 kcal expended per session King et al. (2008) International Journal of Obesity, 32, 177–184
18. Just an observation… If we keep basing our body composition decisions on group “averages”… … can we ever expect to do better than “average” results?
23. New Energy Balance Equation Fattening and obesity are caused by an imbalance—a disequilibrium—in the hormonal regulation of adipose tissue and fat metabolism. We become leaner when the hormonal regulation of the fat tissue reverses the balance.