The weight loss industry is filled with misleading information when it comes to fat loss. I am constantly surprised and frustrated by advice or tips I see given out on weight loss websites that are flawed, incomplete, or downright wrong. Recently, I was browsing an assortment of weight loss and nutrition blogs claiming to be experts in their fields when I stumbled upon a piece that claimed to be exposing myths that surround weight loss. I was absolutely astonished by some of the claims they presented. The piece was really propagating one of the biggest myths out there while asserting that it was shattering the myth that it is possible to lose 10 pounds in two weeks (even though contenders on the Biggest Loser lose well over ten pounds in two weeks every season). What really floored me was the calculation they presented to tell you how to achieve one pound of weight loss in one week. The article claimed, "If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you'll lose about a pound a week. And that's real weight loss." They actually said that! Real weight loss!? Are you kidding me?
Cutting 500 calories from your diet will not guarantee weight loss!
Reducing the number of calories you usually consume by 500 will not necessarily lead to weight loss, let alone one pound per week. Think about it. Say a person on average consumes 2,650 calories per day, but only burn about 2,000 calories in one day. If they limit their caloric intake to 2,150 per day but still only burn 2,000 calories in a day, they will still gain weight, granted the weight gain will slow down, but there is no way they are losing weight by consuming more calories than they burn. Even after reducing their caloric intake by 500 calories they are still gaining weight and that is real weight gain!
After discovering they were perpetuating this myth I decided to explore their site a bit further and found more terrible advice. There advice for determining the number of calories you should consume for fat loss is as follows:
"YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight
To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day"
Do not follow advice from websites that give you this misinformation.
The above calculation is wrong. Again, an example will prove it. Say a 5'10" male weighs 220 pounds. Following the calculation above, this person could consume 2,640 calories per day and maintain his weight of 220 pounds. If the man wanted to lose one pound per week he would reduce his caloric intake by 500 calories. FALSE! The fact is the man in the example would have a BMR of 2,125 calories per day. This is the number of calories this man burns in one full day at a rested state. Reducing his calories to 2,140 per day is still more than his BMR. It is more likely that he would have to reduce his caloric intake by 500 calories per day in order to maintain his current weight. If he consumed 2,640 calories per day he would keep on gaining weight. He would have to cut significantly more than 500 calories per day to lose one pound per week.
Please, if you have not already, take a look at my article on reading your calorie compass to be sure you sufficiently reduce your caloric intake to lose weight. Do not fall for the 500 calorie fat loss myth.
Read also Glycemic Index of Milk
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