Скачать или смотреть Why “calorie deficit” isn’t working…metabolic adaptation, hunger management, and calorie tracking

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Welcome back to the Rebrand series! Over this 4-part series - each episode we will deep dive into the science and experience-based tips that are going to transform your workouts, nutrition, mindset, and lifestyle as a whole.

In this episode, we discuss the problem with “calorie deficit”, metabolic adaptation, appetite regulation, calorie tracking vs. intuitive eating.

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TIMESTAMPS:
[2:56] calorie deficit & the energy balance equation
[4:06] how calorie deficit affects your metabolism
[4:37] addressing "muscle burns more calories than fat"
[5:08] metabolic adaptation
[7:10] the problem with "calorie deficit" as standalone advice
[7:40] a better approach to calorie deficit and weight loss
[8:34] the hunger scale as a tool
[9:03] macronutrients & how they affect your hunger / ability to maintain a calorie deficit
[9:55] myth busting good vs bad carbs
[10:46] the importance of fiber
[11:46] meal frequency / how often you should be eating
[12:14] why intermittent fasting might help maintain a calorie deficit
[13:19] how to know when you should eat more frequently
[13:38] calorie tracking - should you do it? is it worth it? what are the alternatives?
[16:00] how to eat at a calorie deficit without tracking calories

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REBRAND SERIES:

Watch Episode 1 here:    • You’re getting FIT, HEALTHY, & HAPPY in 20...  
the mindset shifts you need to stop setting unrealistic expectations, let go of self-limiting beliefs, and stop sabotaging your own consistency

Watch Episode 2 here:    • Your *SMARTER* Workout Routine: a step-by-...  
the truth about getting toned, how to build a functional foundation of fitness, and the AI template you're going to use to create a smarter workout routine.

RESOURCES MENTIONED:

The TRUTH About Running For Weight Loss…Hunger, Dieting, & My Running Transformation
   • The TRUTH About Running For Weight Loss…Hu...  

The Pilates vs Weightlifting Debate…Weight Loss, Lean Not Bulky Muscle, Gym vs Wellness Culture
   • The Pilates vs Weightlifting Debate…Weight...  

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Start your 7-day free trial in the ANDA app: https://app.joinanda.com/checkout/sub...

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REFERENCES:

https://pmc.ncbi.nlm.nih.gov/articles...
https://pmc.ncbi.nlm.nih.gov/articles...
https://www.ncbi.nlm.nih.gov/books/NB...
https://pubmed.ncbi.nlm.nih.gov/25606...
https://pmc.ncbi.nlm.nih.gov/articles...
https://nutritionandmetabolism.biomed...
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/32060...
https://link.springer.com/article/10....
https://pmc.ncbi.nlm.nih.gov/articles...
https://pmc.ncbi.nlm.nih.gov/articles...

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