What are the practical implications of this? An important one is that it takes a larger change in calorie intake to gain—or lose—weight than most people realize. Making small changes to your diet, such as cutting out one slice of toast per day, will lead to correspondingly small changes in adiposity that don’t continue to accrue indefinitely. The new, evidence-based rule of thumb is that you must eat ten fewer Calories per day for every pound you want to lose. Yet it takes several years to arrive at a new stable weight, so most people will want to start with a larger calorie deficit to reach
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