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It is recommended that you do not try to lose more than two pounds of weight per week. Any more than that puts you at risk for muscle loss. To lose one pound of fat requires you to create a 3500 calorie deficit from your daily calorie requirements (step 2). That works out to a 500 calorie deficit per day. The reason why this option is the most successful for both short and long-term success is that the changes are smaller.
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The effect of diet manipulations on aerobic performance. Int J Sport Nutr Exerc Metab. 2002;12:480-9. Rowlands DS, Hopkins WG. Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling. Metabolism. 2002;51:678-90. Stepto NK, Carey AL, Staudacher HM, Cummings NK, Burke LM, Hawley JA. Effect of short-term fat adaptation on high-intensity training. Med Sci Sports Exerc.
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While this is nice in theory, research on dieting does not support these claims. In order to effectively shed pounds, you need to be expending more calories than you are taking in, while at the same time consuming the proper vitamins, minerals, and essential amino acids. A high sugar, high fat diet, and an absence of aerobic exercise simply will not yield positive _link_ was estimated that Americans spent roughly 61 billion dollars in 2010 on weight loss related products.
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