7000 calories is a myth

You might have heard: “Create a deficit of 7000 calories — and you will lose 1 kg of fat”. Modern research, spoken of by Dr Stacy Sims, proves otherwise. Due to our hormonal responses, the real figure for a woman to lose 1 kg of fat is much higher — over 9200 calories.

Trying to calculate weight loss on a calculator is a path to burnout.

When the deficit is too large, the body turns on survival mode:

• Raises cortisol. Our hypothalamus perceives food as the main source of survival. When the deficit becomes too large, for the organism it is a distress signal: “Famine! War! No resources!”. The adrenal glands instantly begin to release the stress hormone cortisol. Its task in crisis conditions is to mobilise all forces. These conditions act like a magnet for water retention. Instead of the desired lightness, we get puffiness. In addition, chronically high cortisol blocks the thyroid gland function and burns out beneficial bacteria in the gut (hello, bloating and chaos in the microbiome).
• Starts eating its own muscles instead of fat. When energy is catastrophically lacking, the body begins a tough optimization of expenses. Fat for the organism is an untouchable reserve, gold in case of prolonged starvation, which is very energy-dense (there are as many as 9 calories in 1 gram of fat). The body holds onto it until the last. Muscles for the body are the most expensive dependant in our body. They are gluttons, even when we are just sitting or sleeping, muscles burn calories to maintain their tone. When food is scarce, it begins to break down the protein structures of muscles into amino acids, the body literally burns its expensive muscles to get rid of extra expenses and save fat reserves.
• Slows down metabolism. The body simply reduces expenditures to match the new poor budget. Body temperature decreases, we are constantly cold, female hormones are suppressed and daily background activity drops, we turn into a sleepy fly.

How to burn fat, then, and not just shed water?

To lose weight truly at the expense of fat and at the same time not lose muscles, we must change the strategy:

• Away with the calorie calculator — give it fuel. The body must feel safe. Only then will it release fat reserves. Eat whole foods that do not cause hormonal spikes.
• Muscle protection (The 30/30 Rule). After any activity, within 30 minutes, give the body 30 g of protein. This will stop muscle breakdown and appease cortisol.
• Listen to the cycle. In the second phase of the cycle, the body is prone to swelling. This is not the time for strict restrictions, this is the time to support the body.

Conclusion:

Weight loss is not about the numbers on the scales in the first week. It is about changing your body composition. When you stop torturing yourself with hunger and start feeding your muscles and hormones, the body responds to you with energy and true leanness.