Explain weight loss speed sciencefrom @jeffnippard

Transcript

Most people wanna lose weight as fast as possible, but the faster you go, the more muscle you risk losing. This meta analysis of 38 studies found that once your caloric deficit goes over about 500 calories per day, you start losing more lean mass, and the bigger the deficit, the more lean mass you lose. But the subjects who kept their caloric deficit smaller, so around 500 calories per day below maintenance, not only maintained their muscle better, some of the subjects actually gained a little muscle while losing fat. For most people, a 500 calorie deficit means you should lose around 0.5 to 0.7% of your body weight per week. So if you weigh a hundred and eighty pounds, that means you should lose about one pound per week. And other research specifically on physique athletes backs this figure up. People that lose weight slower retain muscle better than people who lose weight faster. Yes. Crash dieting will get the diet over with sooner, which can be great for motivation, but slower and steadier dieting does seem to hold on to muscle better. So if you wanna find that sweet spot, not so fast that you start to lose muscle, not so slow that you lose motivation, Macro Better will set up your calories for you and adjust them over time. Download a free trial on the App Store or Google Play.