• Motivate Fitness

3500 Calorie Myth

Updated: Apr 27

Tired of cutting calories and starving yourself to lose a few pounds just to gain it all back and more?


The 3500-calorie deficit myth to lose a pound of fat not working for you?


Extremely time consuming to count exact calories all to not even lose much weight if any?

Frustrated with yo-yo dieting and wonder why it’s so hard to maintain?


If you’ve answered yes to any or all of these questions, it’s because you’ve been set up for failure!


First and foremost, the 3500-calorie deficit to lose one pound of fat is an absolute myth. There is zero research or any scientific evidence as to its legitimacy. The 3500-kcal rule was motivated by calculating that a pound of adipose tissue stores approximately 3500 kcal however, when dealing with weight loss, the math doesn’t add up. If you’ve tried the method of reducing 500 calories per day (through exercising more and eating less) over 7 days to equal a deficit of 3500 calories then you should lose consistently one pound of fat per week. However, as you know it doesn’t always work like that.


A real-life example is a personal one. My weight and waist measurements have been consistent for the last 20 years. There is absolutely no way that I’ve managed to burn exactly the same number of calories as I’ve consumed with absolute perfect accuracy. It’s impossible and for the record, I DO NOT COUNT CALORIES!


Here’s some research from The National Institute for Clinical Excellence (NICE), as well:

· A group of people reduced their caloric intake by 600 calories per day for one year.

· Expected weight loss: – 600cals X 365 days = 219,000 ÷ 3500 = 62 pounds

· Least amount of weight loss: .8 pound

· Greatest amount of weight loss: 17 pounds


The math doesn’t add up does it? Could it be that the advice is wrong? Most definitely!!

Counting calories is pointless and so is trying to exercise more and eat less. The only thing these strategies do is set us up for more failure. If you don’t believe me, just ask someone who has lost weight only to gain it back plus more. You may not even have to look very far as this may have been you.


Over the next few weeks, I will shed more light on this subject in hopes to open your eyes to a new way of looking at long term fat loss and improved health.


For more information about this and about our new Leptin Reset Nutritional Program, please fill out this FORM. It’s going to be a game changer!




Next week I’ll share why Exercise More / Eat Less is terrible advice.

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