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Originally Posted by Tripsin  Thanks for all the replies guys, I think I understand it now.
Just to clarify; The effect of being hungry and slowing down your metabolism is legit, correct? It really is better to eat smaller portions at regular intervals during the day and one should keep from feeling excessively hungry?
And also, is it okay to eat 500 calories below maintainence and then burn off 1000 calories by running 4 miles in the morning and 4 in the evening?
Or does that count as a defecit? |
Depends if you took into account your runs ( of 1,000 calories ) as part of your initial ' maintenance ' calculation or not.
A common ' rule of thumb ' approach you often see as a starting point in attempts to shed fat, is simply to take your estimate of your ' maintenance ' calories and reduce it by 15% - 20% to create that calorie deficit you're looking for.
For example, assume your ' maintenance ' calories is 2,300 ( excluding any exercise ). Reduce it by 20% to around 1,800 calories - and you create a calorie deficit of 500 calories.
So, in theory, in order to generate that 500 calorie deficit, you could either....
- only reduce the calories you consume from food by 500
- only increase the calories you expend via exercise ( i.e cardio / resistance training ) by 500
- reduce food calories by 250 & expend exercise calories of 250
- increase the calories you consume from food by 500 & expend exercise calories of 1,000 by running
...you get the idea.
Again, that is a starting point only - which can adjusted as you see fit.
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