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Your 500 calorie deficit is not a 500 calorie deficit. Why is that? Why? Multitutive reasons. One being thermic-effective food. This is essentially your processing fee. It costs calories to digest calories. I know it's kind of odd but we often take around 10% of the total daily calories and that is burned through this thermic-effective food. Now it could differ based on your macro breakdown if you have more protein etc. of protein as a higher thermic-effective food etc. That's number one. So if you're in a 500 calorie deficit, it's not really a 500 calorie deficit because you were actually burning less calories because you were eating less food. That's number one. That's the processing fee. Number two is your BMR. You become a smaller human. You weigh less. So by default your basal metabolic rate is going to decrease. Your total daily energy expenditure goes down and then you have adaptive thermogenesis which is going to down-regulate your need. She just gave you a borderline perfect and the simplest possible explanation on why weight and fat loss slows down in a deficit and you're sleeping on it. Yes, that's what happens and yes. That's pretty much all the risks. Although personally I would probably turn them around in a different order because the reduction in heat is the one that hits first. Before you actually lose a substantial amount of body weight and becomes a smaller person and need in general affects the total daily energy expenditure the most out of the three mentioned thing. When you're in a deficit there's less available energy. Less available calories equals less available energy and if there's less available energy your body finds subtle ways to reduce sub-conscious physical activity to reduce the oral expenditure and the longer we stay in a deficit usually the worst. It gets especially if you're one of those people abusing cardio because body is hell-efficient and finding subtle ways to compensate for that additional expenditure through cardio. It basically finds ways to decrease your expenditure in a racing state when you're not thinking about it when you're not making a conscious effort to burn more calories. It's also one of the main reasons where you're probably burning nowhere near as much as you think on a daily basis. You're neccerous here of cardio machines and trackers aside but yes what He said he's spot on.