Chasing Clarity: Health & Fitness Podcast EP. 67: 3500 CALORIE PER LB RULE: WHY THIS COMMONLY HELD BELIEF DOESN’T HOLD UP DURING A FAT LOSS PHASE & WHY WEIGHT LOSS IS NEVER LINEAR
Jul 21, 2023
Dive into the misconceptions surrounding the 3,500 calorie rule, from its origins to why it falters during dieting. Discover how weight loss isn't linear and why women often lose weight at a slower pace than men. Learn about the pitfalls of crash diets that mislead by promoting rapid weight loss over fat loss. Explore the importance of focusing on body composition rather than just scale numbers, emphasizing the role of protein and resistance training for effective fat loss.
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Turning A $18k Loss Into Learning
- Jeff describes losing $18,000 on his book and pivoting to self-publish after learning from the loss.
- He frames the setback as a lesson that makes future publishing attempts smarter.
Origin Of The 3,500-Calorie Rule
- The 3,500-calorie rule originated from estimating calories in a pound of adipose tissue, not from human weight-loss dynamics.
- Brandon DeCruz explains Wyschnowski's math and how the rule was simplified into popular advice.
Tissue Types Determine Calories Lost
- Different tissues have different energy densities, so losing a pound of scale weight isn't equal across fat, muscle, or water.
- Brandon DeCruz notes one pound of lean mass ≈825 kcal and pure fat ≈4,300 kcal, so composition matters.
