Your Calories Are Too Low To Lose Fat

Your calories are too low to lose body fat and you need to eat more to get shredded. Have you heard this before? The idea that calories can be too low is a bit untrue because low calories will lead to fat loss through a deficit created by our use of energy, and restriction of the intake. However, there are some things to understand in regards to losing body fat, lower belly fat, lower back fat and how to endure long fat loss periods to ensure we don't stall.

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Yes the body adapts to lower calories, higher cardio and it can cause changes which we must understand. Your caloric intake for maintenance is not a static number. It is very normal for use to require less calories as we lose body fat, to maintain or even gain weight.

Being accountable to your daily intake is going to solve your problems.

How many calories should you be taking in to lose body fat, to lose belly fat, to lose stubborn lower back fat?

[desertfarmer]

I tried dropping to 1500 calories for 2 weeks and felt like dog ish. Back up to 2400 and losing again. I can train harder and keep up 60min of incline walking now. Also being a mail carrier burns a ton of calories throughout the day.

[DEM]

Down 151 lbs (360 to 209), toggling between 2800-3500 calories daily. Great video and agree with everything you said.

[Dustin_Amberg]

Yes, please do a video with your calorie calculator. Thank you for all your awesome content!

[johnlewis]

Paul is my "go to" guy when I'm struggling with my diet/training 😊

[revolutionaryfrog]

Walking 10-20k steps per day along with resistance training is the best for me at a 500-800 cal deficit

[KDUDE]

Good stuff, I increased my calories and gives me energy to move more and I don’t feel run down, only then did I make my goal of 155 lbs

[dankwolf]

Great advice. I do sprinting interval HIIT once per week at the end of the day so it doesn’t lower my TDEE and I can get immediate rest. The following day is a rest day from the gym and a chance to increase glycogen for the following week 😀

[THrEeMuNkEes]

I would love to see this … but I’d love to see a woman do it and also post menopause! Also ANY thing post menopause - there’s so much contradicting, do/don’t intermittent fast, do/don’t HIIT, do/don’t carb/keto - AAH!

[JohanFitFoodie]

Definitely agree that HIIT or running feels great in the moment but you then feel fatigued later. Hence I mostly prefer walking for sustainable cardio now 🚶‍♂️🔥

[mondan]

@paul definitely, I would love to see your results with what your calculator says; I'm currently following your calculator and the challenge. Thanks, Candy

[paulgriffin]

ive lost 55lbs in 6 months but im at a stopping point for the past 3 weeks im still going though not getting discouraged i think im going through the exact same thing you were just talking about on this video so ive started eating some wheat bread and crackers and even added some sugar back into my diet

[StraightEdgeJunkie]

Something I've never seen anyone really cover is how to handle injuries during a fat loss phase, or even injuries in general. Currently recovering from an ankle injury, which hecked up all of my cardio because I couldn't move obviously. It's getting better now, I can walk okay, but I still can't run. And I was deadly afraid of eating anything during my bed rest days because I didn't want to lose all of my progress lol. I ended up just focusing at the store and skipping any and all calorie dense, delicious food, so I had nothing in my fridge that was tempting lol.

[benfbrown]

Paul, I would like to see you plug your info into the calculator and follow it for a month (as opposed to a week). To be a bit scientific, hold your current cardio and workouts steady.

[robindonahue]

Definitely interested to see what the calculator does for you!
I recently used it for my husband and he’s giving the macros a try! 💪🏼

[michaelcollins]

My precise issue last year! Low carbs and doing HIIT cardio wrecked me lol going in smarter this year! Carbs and i are friends now 😂

[patfinnegan]

Paul, I appreciate your advice. Keep up the great work.

[pmanzo]

Anyone else notice that the screenshot at 1:58 says 360 minutes of exercise per day? Making those goals inaccurate. Calorie trackers are only as good as the data that’s going in. I’m also 5’8” and loosing weight at about 1800 to 1850 calories per day. About 15, 000 to 20, 000 steps per day. Great video as always, Paul.

[annavery]

Use your calculator & show us the results! Great content Paul. Always interesting to watch.

[andie]

Yes, please. You folliwing your own macro calorie calculator for a week along with your results would make a great video. 😊

[ColinDeWaay]

Good stuff as always buddy. Gotta stop fearing carbs! (And diet breaks)