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that will help you get the body you want. The arithmetic of weight loss is super-simple:
      Each day that you eat more calories than your metabolism burns, your body stores the extra energy as body fat. You gain weight.
      Eat the same number of calories as your metabolism burns, and your body neither builds nor uses up its stores of fat. You maintain your weight.
      Eat fewer calories than your metabolism burns, and your body makes up the energy shortfall by tapping into your fat. You lose weight. This is what fitness professionals call a
calorie deficit
, and it’s the key to weight loss.
ESTIMATED CALORIE EXPENDITURE
(Calories Burned Daily)
Average Man, 5’8” Tall
Age→
20 Years
30 Years
40 Years
50 Years
60 Years
70 Years
80 Years
Weight (lbs.)↓
125-150
2318
2230
2142
2054
1966
1878
1790
150-175
2521
2433
2345
2257
2169
2081
1993
175-200
2724
2636
2548
2460
2372
2284
2196
200-250
3130
3042
2954
2866
2778
2690
2602
250-300
3334
3246
3157
3069
2981
2893
2805
300-350
3740
3652
3564
3476
3388
3299
3211
350-400
4146
4058
3970
3882
3794
3706
3618
400-500
4755
4667
4579
4491
4403
4315
4227
Average Woman, 5’4” Tall
Age→
20 Years
30 Years
40 Years
50 Years
60 Years
70 Years
80 Years
Weight (lbs.)↓
100-125
1827
1766
1705
1645
1584
1523
1462
125-150
1968
1907
1847
1786
1725
1664
1603
150-175
2109
2049
1988
1927
1866
1805
1745
175-200
2251
2190
2129
2068
2008
1947
1886
200-250
2533
2472
2412
2351
2290
2229
2168
250-300
2674
2614
2553
2492
2431
2371
2310
300-350
2957
2896
2835
2775
2714
2653
2592
350-400
3240
3179
3118
3057
2996
2936
2875
400-500
3663
3603
3542
3481
3420
3359
3299
    The calorie deficit is what weight loss is all about. If you want to drop the pounds, you have to run your metabolism at a deficit. How big a deficit? Here’s the magic number: To lose one pound of fat in a given window of time—say, a week—you’ve got to burn 3,500 more calories than you take in. That doesn’t mean you have to cut out 3,500 calories a day (you probably don’t even eat that much!). But to lose weight you do have to eat less. Most carb-cyclers find that they get the best results by creating a 500- to 1,000-calorie deficit daily.
    The good part about all this math is that you’re not stuck with the “average” metabolism that burns the “typical” number of calories listed in the metabolic rate chart.
You can get a bigger calorie deficit
by making your metabolism burn hotter, so it incinerates calories like there’s no tomorrow. By manipulating your metabolism, you can burn more calories than the imaginary people in that chart! How do you do that? By carb cycling, of course! Cycling your carbs creates a calorie deficit that
guarantees fat loss
. Now let’s get back to those three crazy rules for maximizing your metabolism.
Uncommon Sense
    Like I said a few pages back, there are three rules for burning fat and losing weight quickly. I might sound crazy, but I promise that if you follow these rules, you’ll get the body you want—faster than you thought you could. But you’ve got to stick with all three of them, and here’s why:
RULE 1: EAT MORE CARBS AND EAT MORE OFTEN.
    Eating more stimulates your body’s digestion and maintenance functions. Your metabolism rises and falls with your calorie intake and fires in three-hour cycles. If it’s got a lot of fuel at the right time, it burns at its hottest. This is why you should eat more often—every three hours, to be exact—for a total of five meals a day. Of course, you have to eat the right kind of food, namely carbs, your body’s favorite fuel. If you don’t throw enough fuel on the fire, the flames fizzle out. Just as a log that you toss on a pile of ashes just sits there, calories that you feed to a sluggish metabolism just sit there and get stored in the form of fat.
    Carbs are the major macronutrient in plant-based foods like sweetpotatoes, oatmeal, beans, and fruit. (They’re also the main component of not-so-healthy stuff like hamburger buns,