How many calories should I cut?
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When considering how many calories you should cut for weight loss, and from Mind Pump advise creating a caloric deficit that is sustainable and tailored to your personal metabolism. Generally, they suggest aiming for a caloric deficit of 500 to 1000 calories below your daily maintenance level, but the exact amount can vary depending on your metabolic rate and daily calorie needs. They emphasize caution and advocate not reducing to extremely low calorie levels that are hard to sustain and could hinder metabolism in the long term. For a gradual and successful approach, moderate cuts paired with resistance training and adequate nutrition are favorable over drastic and potentially harmful cuts 1 2.
However, it's important to note that individual circumstances can significantly influence these recommendations. doesn’t recommend cutting more than 500 calories, especially if increased physical activity is also a part of the plan. Also, for individuals with very high metabolic rates, a larger caloric reduction may be manageable, but care should be taken to avoid aggressive cuts that can lead to bingeing behaviors or muscle loss 3 4.
In any case, it's wise to engage in this process with the guidance of a health professional, especially if you are unsure about your maintenance calorie needs or if you have a significant amount of weight to lose.
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