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5 Easy Ways To Do A Calorie Deficit Diet Without Working Out
I call these my Five Awesome Rules for Fat Loss Life.
They have been my guiding anchor for the entirety of my career.
And they haven’t ever let me down yet. Every single human that I have worked with has followed this plan and it is responsible for a lot of the results you see here.
Each and every one of the people that I work within my Online Coaching Program gets this as Lesson 1. It is a really simple, easy to follow set of actionable steps you can do every day that will ensure you start getting the results you truly want from your Weight Loss Journey.
But before we get started it would be wonderful if you got onto my email list.
I’ll email you things. Sometimes they will be educational, sometimes they will be inappropriate, sometimes I might just want to know how you are; either way…it means we can be friends.
So just fill in the form below and send me a friend request.
Oh, and I will also send you some free fitness goodies to help start our new friendship off on the best foot possible.
When it comes to the Calorie Deficit Diet there is one guiding principle that you must acknowledge before we go any further.
“A Calorie Deficit is simple, but its not easy”
I have written on the topic of what a Calorie Deficit is many times before.
Here in fact: What is a Calorie Deficit Diet Plan?
And you are welcome to read it…once you have finished with this story first.
I am sure I will write about a Calorie Deficit at least once a month for the rest of my life because it is that complex.
Now I need to cue some irony because I am going to try and make the Calorie Deficit as simple, as accessible, and as easy for you to follow as I possibly can.
But please remember this. When you get to the end of the article, you will be pumped, inspired, and excited to get started.
But this is still difficult to adhere to consistently and patiently to allow yourself the real-time that fat loss needs.
This is an amazing starting point, and this should be your constant solid foundation, your comfort blanket for Fat Loss results.
If you want the video version of, 5 Easy Ways To Do A Calorie Deficit Diet Without Working Out, you can grab that right here:
TABLE OF CONTENTS:
Awesome Rule For Fat Loss Life #2 - Three Litres of Water A Day
Awesome Rule For Fat Loss Life #3 - Protein and Veggies At Every Meal
These are in no particular order of importance. They all require as much time and attention as the next one, and if you favor one over the other then you are very much cheating yourself out of success.
But first let me answer this:
Can You Lose Fat In A Calorie Deficit Without Exercise?
Yes.
In fact, whenever I work with a client online, and they have a weight loss goal, then I encourage them to not view their exercise as a tool to help make that happen.
When you only view exercise as a means to burn calories, you destroy your relationship with exercise, and it is a surefire way to lose all motivation for working out.
If you are trying to lose weight, please view the balance of exercise and diet his way:
You work out to get strong.
You eat to a calorie deficit
If you can do that, not only will your diet improve, but also your ability and desire to see movement for what it is in your life will improve dramatically too.
I don’t encourage clients to just lose weight without any movement, as there are drawbacks related to doing just that:
It could effect your metabolism.
You will lose strength.
You won’t feel empowered in your new body.
You will focus too much just on the scale.
You could effect your relationship with food negatively.
Exercise is a great tool to protect you from all of the above as well, and exercise does not often have to conform to the ideas you think it might to support your weight loss journey.
So please bear that in mind as well.
Now onto the Five Awesome Rules for Fat Loss Life:
Awesome Rule For Fat Loss Life #1
You need to be in a Caloric Deficit.
Every rule hereafter will help you be in a Calorie Deficit.
But you cannot lose body weight, burn body fat, and try to change that scale number if you are not being adherent to a Calorie Deficit.
So how do you know if you are indeed in said deficit?
The crucial understanding for this is the principle of Energy Balance.
This dictates the following:
Energy In = Energy Out = Calorie Maintence
Energy In < Energy Out = Weight Loss
Energy In > Energy Out = Weight Gain
Therefore by understanding this you can manipulate your Caloric Intake to make sure that you keep your calories where you want to achieve your goals.
Personally, I suggest tracking your calories each day using an app like MyFitness Pal.
However there a few considerations you need to have when using MyFitnessPal.
The Caloric Goal it will set you is too aggressive for long term sustainable weight loss. So please ignore it. Instead, use the following formula:
Goal Body Weight in LBS x 12 = Caloric Deficit
2. Calories are the most important for your goals.
3. Secondly its Protein, however, Protein doesn’t have to be your biggest Macro Nutrient. Yes, Protein is important, but that doesn’t mean it has to be the biggest part of your diet. Then your Carbohydrates and your Fats. These are all just targets. Not pass/fail markers. If you don’t manage to hit your targets, don’t worry as long as your Calories are still in the right place.
4. Ignore Calories Burned from exercise. MYFP will take into account the calories you are expending from exercise, and then it will encourage you to add that against your calorie targets. Please do not do this. The whole point of your movement is to help you get into a Caloric Deficit, if you eat it all back…then what are you gaining if you are after Fat Loss? Added to that MYFP pulls in that Data from your smartwatch and these have been proven time and time again not be very accurate at calculating calories burned from aerobic exercise.
5. Remember you will never get it right. It is quite literally your best guess. All the time. Breaking down your homemade meals is a pain and it can become time-consuming and frustrating. Bear in mind you are using it as best guess, that its never going to be perfect will help take the pressure off you.
6. You only have to do it for a month — six weeks. This isn’t, and nor should it be a lifelong sentence for you to track your calories. All you need is to get yourself more calorie educated in two departments: Portion Control and Calories in your favorite foods. Once you have spent time educating yourself on these things then you will have a much better idea of where your calories are at each day.
7. It will take time out of your day. But don’t forget the big picture. 10 minutes a day for 6 weeks is little time invested compared to years of half arsing it and struggling along because you haven’t taken a moment to get educated and understand the process enough.
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Awesome Rule For Fat Loss Life #2
3 Litres of Water A Day
Water has zero calories in it. As does Diet Soda.
The reason I am saying to you to drink more water is not because of the nonexistent calories in there.
It’s because Water will help you with a number of “negatives” that you might get when you start a Calorie Deficit.
Being in a Calorie can and will cause hunger as well as ever so slightly lowered energy levels.
Being hydrated will without a doubt help you curb your hunger, which in turn helps you stay adherent to a Calorie Deficit.
But it will also give you energy. The difference between you being hydrated and not being hydrated will become clear…when you become hydrated. A lot of people think that 3 litres is too much water, and can find it hard, to begin with. I understand that, so build up to it. Take it steady, and add 500ml of water each day as you build slowly until you hit your 3 litres.
I had a client once who told me she would drown if she drank 3 litres of water a day. She also told me that she would get water intoxication.
I bargained with her. It will feel like a huge change and a large amount of liquid. But you will always look for reasons to not do something. You will always fight drastic measures to a degree. And you are right to do so. But in my 5 years of working with people…I have never had anyone say to me that this is a negative aspect of their work.
I told my client to give it a go, build slowly, and see what happens. She went on to lose 10kgs working with me, and she drank her water.
It's not a magic number. Everybody is different, and everybody is different. But it’s a good baseline. It’s a number that is high enough to make you increase where you are currently at, it’s a good amount so you can get the benefits from it, and is achievable.
Here are some tips to help you get that water intake up:
Start early. Wake up and get 500ml into your system from the off.
Get a water bottle you enjoy drinking from and is at least 750ml big.
Build slowly.
Drink clear water on top of other liquids throughout the day. Don’t include Coffee, Tea, Juice as part of your 3L.
And here is the best bit.
You will be drinking more. Which means you will be going to the loo more.
When this happens and interrupts work etc…
Just remember Elmo…
Awesome Rule For Fat Loss Life #3
Protein and Veggies at every meal
In truth, I don’t care what you eat if you are working on a Calorie Deficit, as long as you are sticking to your numbers.
But…and this is a big wallopping Kim Kardashian “but”
What you eat will make your life on a Calorie Deficit either a lot easier…or a hell of a lot harder.
There’s a fantastically huge amount of people out there who will set your deficit too low, tell you to eat Mars Bars and Donuts, and still lose weight.
Sell you the perfect dream.
You will lose weight, and they will get some great Work In Process Pictures from you. But they quite simply are not caring for your needs, and if you are willing to submit yourself to such torture, then you aren’t caring for your needs either. All these trainers want is a great photo of you, so they can move onto someone else based on your hard work.
Then once it is all done, and the 12 weeks are over…well…they don’t care about how much you have binged, or how you feel mentally or physically. They got your photo that proves they got you a result.
Not quite such a perfect dream is it?
This is why I don’t ever dictate to clients what foods they should be eating…but ask them to stick to some guidelines. And one of these guidelines is the following: Protein and Veggies at every meal.
Build your plate wisely.
I want you to feel the best you can whilst trying to lose weight, both mentally and physically.
This means eating protein because protein is satiating, it will help you preserve muscle and is always a good thing to eat.
There are many theories out there on “how much” protein you need. With this, like everything, do your best.
Whether its 1g per lb of bodyweight. Or 2g per lg of bodyweight.
Don’t lose sleep over it. Just remember, a lot like getting in 3L of water a day, we need you to aim for something more than you are currently doing, and whatever you achieve will be great. The percentage of Protein in your Diet will very rarely be higher than your Carbohydrate intake — that's ok.
Then let's add Vegetables. A good solid source of Carbohydrates, they are extremely nutrient-dense and don’t carry with them lots of calories.
From there…I always say that Carbs can come long for the ride. You can sprinkle in some rice, bulgur wheat, couscous, pasta, bread, or whatever. Sprinkle it in once you have your plate built with Protein and Veggies first. This way you will really give yourself a big tick in terms of portion control.
Awesome Rule For Fat Loss Life #4
10,000 steps a day.
Good old FitBit. Good old activity trackers. Good old 10k steps a day.
I’m sure you are starting to see a theme here.
10k steps a day is not a magic number. If all you do right now is 1k steps a day…then getting you to 10x that is wholly unrealistic.
But the benefits of increasing that are still huge.
The technical reason this is in there is known as your NEAT; your Non-Exercise Thermogenesis. This basically means all movement you do which isn’t prescribed training. Which isn’t lifting weights.
This is the part of your Metabolism that you have the most control over…and is part of your Metabolism that many people don’t pay enough attention to.
For more information on your Metabolism and whether or not it is “broken”. Then read this article of mine that has helped 100s of people understand what to do in order to keep their metabolism burning body fat: https://www.thegymstarter.com/blog/is-your-metabolism-broken
I want you to move more. I want you to allow movement to become part of your life. Whether that means doing the gardening, climbing the stairs at work or parking further away at the Grocery Store…if you do all of them then you are well on your way to increasing your NEAT.
Don’t feel defeated if you don’t hit the magic 10k.
As long as you are increasing and building this up from the moment you started your Calorie Deficit from where it was before…you are winning.
Awesome Rule For Fat Loss Life #5
7–8 Hours Sleep A Night
Sleep. The final frontier.
If you fail to make Sleep something you are willing to focus on when trying to lose weight, then you are basically doing the following to your success:
I fully appreciate and understand that sleep is harder to come by for some people due to little children and young families.
And I empathize. I really do.
But if you want to make Fat Loss as easy as possible then you need to understand that making sleep a priority is really really important.
Without the re-charge. Without the deep NREM sleep that you can achieve you aren’t going to wake up with enough energy for the next day.
And that energy isn’t just to workout.
It comes down to your willpower.
A tired person is a hungry person.
A tired person is a caffeine reliant person.
A tired person is a more stressed person.
A tired person is a person who’s calories will increase.
That's the be-all and end-all.
If you are tired. Your calories will increase.
So how do we manage your tiredness? Well like most things, prevention is better than reaction, and improving your Sleep Hygiene will be a huge win in your column.
I am going to write a list of optimal behaviors for your sleep. You don’t have to follow them all…but again, that's up to you. If you do follow them all you will be in a much more advantageous position than if not. But I’m not here to tell you what to do. I’m here to empower you to make the best choices for yourself.
Electronics off at least 60mins before bedtime.
Dim the lights of an evening
No caffeine after midday.
Meditate Daily
Listen to a Sleep Story
Try to get to sleep before midnight
Don’t drink alcohol
Exercise during the day
Get the sun on the skin
To be able to sleep you need to inspire your body to send Melatonin through your body. This comes from the Pineal Gland and is sent through the bloodstream. Melatonin is released when the body realizes it is indeed bedtime, and there are many cues that can occur for that. Having a pattern of behavior really helps your body sense the signals to release Melatonin into your system.
This is why bedtime habits are really important, and in your day defining the difference between Night and Day really helps.
If you start implementing some better habits around your bedtime then you will start to sleep like a baby.
Conclusion
This is it. Five ways to make your Calorie Deficit Diet easy without working out.
And, just because you can lose weight without working out doesn’t mean you should.
The benefits of looking after yourself physically in this manner are far too plentiful for it to be ignored.
If you want the best results possible, then combine this list of Rules with a very well-thought-out Strength Programme.
Stick to what I have outlined in this article and you will do really well.
But remember these five rules aren’t really rules.
They’re more like guidelines…
Did You Find This Useful?
Well, I am an Online Coach who has helped thousands of people work through the challenges in this article.
And it would be my pleasure to help you too.
My program, which is personal one-to-one online training called the Strong & Confident Program.
If you have ever wanted to achieve the following:
✅ Escape the constant dread of dieting?
✅ Release the guilt you attach to eating certain types of food?
✅ Learn to stop worrying about “the pesky last few pounds” and focus on all your body can do?
✅ Become truly happy with what your body is and what is capable of?
✅ Enjoy the feeling of being stronger and fitter as opposed to trying to reduce your size all the time?
✅ Achieve all of this and still lose body fat at the same time without huge restrictions and slavery to a fitness regime?
✅ Do it all on your own schedule, in your own way, with a program specifically designed for you?
Then please click on the button below and fill out an application form to start working with me.
I have plenty more articles about weight loss for females on this website.
Here is a selection I think would make great further reading for you:
Thank you so much for reading my work, and good luck on your weight loss journey.
I cannot wait to see how you go!
Coach Adam
What is a Calorie Deficit Diet Plan?
Recently on Instagram, I have been getting this question A LOT. And I mean a lot.
The pattern of behavior is thus:
I post up a picture asking what do you need help with?
I then get a response from someone saying “How do you lose belly fat?”
I respond with this:
And I then get a reply to that picture saying:
“Can you please tell me the diet of a Calorie Deficit?”
For a while this would stump me, I’d sit there thinking what do you mean?
There’s no rule of it in terms of a diet. You just have to set yourself up with a Calorie Deficit and away you go.
Then after this happened maybe 30 times.
I realized something.
Something crucial.
These people believed that a Calorie Deficit is some kind of restrictive diet like a Ketogenic Diet or an Atkins Diet. It finally all clicked together in my mind.
People want me to be able to tell them the ratios of Macros, the foods you should and shouldn’t eat and set them up with a little packaged diet which they pay me upwards of $200 for and away they go.
And if that's you, I’m sorry. I would love to take your money. But it's just not how weight loss should work.
You see…the world has hated on you and your struggle with weight so much it has led you to believe there is a secret out there that you can pay someone like me to give you and you will find the answer to your problems.
It's the world of BoomBod or now worse Skinny Jab. The world of MLMs dominating the past decade with questionable nutrition and awful science all in the name of capitalism.
And it's got to stop.
As always in this article, I am going to take you through the not so magical facts of what the Calorie Deficit is.
So you can understand it, begin to implement it and above all start to really learn the science behind every fat loss diet out there.
Now before we get into this article, I wanted to ask you something.
Do you want to be my friend?
If it is a yes, then it would be wonderful if you got onto my email list.
I’ll email you things. Sometimes they will be educational, sometimes they will be inappropriate, sometimes I might just want to know how you are; either way…it would be delightful to connect with you more.
Just send me a friend request by filling out the form below…
Oh, and I will also send you some free fitness goodies to help start our new friendship off on the best foot possible.
Table of Contents for: What Is A Calorie Deficit Diet Plan?
What is a Calorie Deficit Diet Plan?
Principle — What does a Calorie Deficit actually mean?
Calorie Deficit is the term used, to sum up a negative energy balance in the body.
The energy balance equation is this:
Calories In = Caloires Out = No Weight Change
Caloires In > Calories Out = Weight Gain
Calories In < Calories Out = Weight Loss (A Calorie Deficit)
Theoretically, I’m sure that makes sense to you, and the next question you may have would be…what actually is a Calorie.
I’ve said this before…and I will say it again because it cannot be said enough. A Calorie is a Unit of Measurement used to measure the energy in food.
The actual definition is this:
Calorie: noun
Thermodynamics.
a: Also called gram calorie, small calorie. an amount of heat exactly equal to 4.1840
joules. Abbreviation: cal (usually initial capital letter) kilocalorie. Abbreviation: Cal
Physiology.
a: a unit equal to the kilocalorie, used to express the heat output of an organism and the fuel or energy value of food.
b: a quantity of food capable of producing such an amount of energy.
But think of a Calorie like this:
A Mile is a unit of measurement of distance. A Calorie is a unit of measurement of food.
Run 26.2 miles you have run a Marathon.
Eat an additional 7000kcal in your diet you will gain 1kg.
Eat 7000kcal less in your diet and you will lose 1kg.
That's it.
Now that we understand what a Calorie is. We can begin to see how the manipulation of this can lead to weight gain or weight loss.
For the purpose of this article…let's continue to look at weight loss.
A study published in 2011 stated this:
American Dietetic Association (ADA) has noted that achieving a negative energy balance is the most important factor affecting amount and rate of weight loss over time (2)
It also stated this:
The results of this substudy indicate that increases in fruits, vegetables, and low-fat dairy, as part of a calorie-controlled diet, help both achieve and maintain weight loss (2)
(That second one is just good advice which is why I put it in here)
Combined with always remembering the following quote:
Now that you know what a Calorie is, and what the actual definition of a Calorie Deficit is combined with some good old dietary advice we should now begin to look at why you should use a Calorie Deficit if you want to lose weight.
What is a Calorie Deficit Diet Plan?
Why should you use a Calorie Deficit?
Despite in the previous section of this article I have stated clearly that the only way to lose weight is a Calorie Deficit I feel we need to drill down on the practical and emotional side of it a lot more…and why I believe that operating under the term a Calorie Deficit to lose weight is and will always be your best option of obviously losing weight…but also how you frame your weight loss journey.
Every diet in the world that perpetuates Weight Loss operates a system that is designed to get you into said “Calorie Deficit”.
Make no mistake. Science is clear. The studies are clear. And I cannot be clearer.
The only way to lose weight is with a Calorie Deficit.
I can hear your brain rattling around these questions as you read:
“So what about Keto? What about Atkins? What about Slimming World? What about MLM Companies? They all tell me I can lose weight and I never hear of them talking about Calories”
They are being disingenuous.
If a company out there is taking your money to help you lose weight and they aren’t telling you this stuff about a Calorie Deficit…they are trying to keep you away from the truth…so that you keep giving them money.
They are blurring the waters with words like Syns, Points, and No Carbs. They are scared you will figure it out on your own and no longer hand over your cash to them to be shamed in front of a room full of people for gaining some weight.
Which is always going to happen if you only weigh yourself weekly.
Read My Article that has helped 100s of people improve their relationship with the scale right now:
Do You Have Scale Anxiety? Improve Your Relationship with the Scale
But they don’t tell you this.
Because it elevates them in your mind. It doesn’t put them in service to you…it puts you in service to them. Despite the fact most people who run these “groups” have no background in coaching, nutrition or actually helping others…they just got it together themselves and believe its as easy for others as it is for them.
And that's just being short-sighted.
By educating yourself on the science, the facts, and what is actually going on when you lose weight you are taking ownership of what you are doing.
You are not giving your power away to someone else.
By calling the method to your Fat Loss what it is…and allying yourself to the concept, science and truth of a Calorie Deficit you will be empowering yourself.
If you are reading this and you have got this far into the article you have probably experienced feelings of disempowerment before. Something like…
Step 1: Tried a diet,
Step 2: Got some results,
Step 3: Had to cease the diet due to its restrictive nature…and well…donuts.
Step 4: Lost results
Step 5: Felt like a failure.
Step 6: Gave up on yourself
Yes.
Yes, I did say donuts.
But please stay focussed.
Now if you have gone through that 6 step process in the past you know what I mean when I say “give away power”.
And that feeling of powerlessness is horrible. It undermines everything you do and above all how you feel about yourself.
And that's not good enough. Defining yourself by your diet will lead to failure when you eventually feel the need to change or move away from the said diet.
And this is the difference between them and I.
I take you to the root. The root of all Fat Loss/Weight Loss diets. A Calorie Deficit.
And when you have a trifecta of knowledge, education and power…that's going to make a difference to you.
All of these diets do one thing. They change how. How you get into a Calorie Deficit.
Which is the next part of this Article…
You see:
The Ketogenic Diet
Fewer Carbohydrates. When you cut out such a big macronutrient from your diet you will obviously be cutting down on Calories. But it's very restrictive and has many drawbacks.
A Canadian study in 2018 on the Ketogenic Diet has concluded this:
Ketogenic diets can help patients lose about 2 kg more than low-fat diets do at 1 year, but higher-quality studies show no difference. Weight loss peaks at about 5 months but is often not sustained. Individual weight change can vary from losing 30 kg to gaining 10 kg with any diet. (4)
I have a YouTube Video on the Ketogenic Diet if you would like to find out more about it.
Slimming World
Group about 20 calories together and call it a Syn (yup. They actually are going with a word that micro messages the following meaning: “an immoral act considered to be a transgression against divine law” (3)). They also let you eat as many free foods as you want, banking on the fact that “no one has ever got fat from eating too many fruits and vegetables”
At this point we should mention the following statement:
“You don’t have to count calories but all calories count” — Jordan Syatt
A study in 2015 had this to say about Slimming World:
“In the present audit mean weight loss was 3.9 kg, 37.7 % of the whole population and 75.7 % of the higher attendees lost ≥5 % during the first 3 months of their engagement in a commercial weight management programme. . These data show that by supporting citizens in the self-management of their weight, commercial weight management programmes have the potential to help decrease the prevalence of obesity and incidence of its costly co-morbidities, improving citizen health and helping to reduce the burden on national health care systems.” (5)
This study was also funded by Slimming World and only focusses on the first 3 months of someone's journey.
When you expand to a 12-month look at the results, from an independent source: The British Journal Of General Practice, they state this:
“In the short term all commercial weight-loss programmes appear to result in similar weight loss but the NHS alternative appears to produce less weight loss. At 12 months Slimming World led to greater weight loss but the differences between commercial programmes was small and of minor clinical importance.” (6)
Weight Watchers:
Very similar to Slimming World. They group calories together and allot your points based on your physiological factors. If you go over your points you are being incorrect. If you stay under you are being correct.
Interestingly of the same study cited above, Weight Watchers is the most effective Commercial Weight Loss system over 3 months. But the same conclusion is drawn over 12 months:
“The differences between commercial programmes was small and of minor clinical importance.” (6)
Juicing
Well when all you are doing is drinking juice…I think we can clearly see a Calorie Reduction at work here.
MLMs:
Getting you to drink super blends of Protein Shakes so you don't eat meals but rather drink them and surprise surprise…they have fewer calories in them than actual food.
I could go on.
But all of these diets manipulate the “How” of getting into a Calorie Deficit.
Without telling you that's what you are doing to lose weight, which is why they get short term results. But when you don’t know what you are doing and life gets on top of you, and you then have to stop attending weekly meetings, you can see how you will then regain weight after.
Depending on how these diets manipulate one aspect of a Diet, usually by restricting certain Macronutrients, depends on how restrictive and unsustainable it becomes.
In my experience, the Ketogenic Diet is far far far too restrictive and therefore has a high rate of success followed by failure.
My Calorie Deficit approach gives you flexibility.
Flexibility for a number of things:
Party Time
Dinners Out
Weddings
Holidays
Birthdays
Your favorite foods
It doesn’t give you a free pass. But it does give you the flexibility to be able to incorporate all of this into your life. Because a lot of those things will be and should be important to you.
What is a Calorie Deficit Diet Plan?
How do you set yourself up on a Calorie Deficit?
Now that you have a fantastic understanding of what is at play here…
It would be remiss of me to not leave you with some actionable advice.
Now if you want to start this Calorie Deficit thing. I refuse to call it a Diet…because I think we can both agree it is all diets.
Then you need to know how to do it.
Its a numbers game…and simply put I like to use this method to help you calculate how many calories you can have in a day.
Take your Goal Bodyweight (GBW) in LBS and then x12
For example: 150lbs x 12 = 1800kcal a day
Simple? You may be looking at that figure and thinking that's way too high, no diet has ever recommended I eat that much and still lose weight.
I use this figure as your “Upper Window” for your Deficit.
You can use your Basal Metabolic Rate as your “Lower Window” for your deficit.
I am giving you the gift of time. There should be no rush with you losing weight. Surely changing habits, changing lifestyles, and understanding how your food affects your weight and how you can be in control of that relationship is more important.
Here's a YouTube Video I have done explaining all of this a lot more clearly:
If you would like a Free Calorie and Macro Calculator PLUS a whole Weight Loss Bundle sent straight to your email then click here:
I would then follow this up with implementing my Five Awesome Rules For Fat Loss Life as a great place to start for getting yourself into a Calorie Deficit.
Now you just have to be patient.
A colleague of mine called Martin Macdonald once said this:
“A Calorie Deficit is a simple as “Calories in vs Calories Out”, the thing is Calories In vs Calories Out just isn’t that simple”
And he's right. There are so many factors that go into the food we eat.
Emotional Factors, Economical Factors, Ethical Factors, and figuring out where we stand on such fluid things can be hard.
One day you may well feel amazing and be able to stick within your numbers wonderfully. On other days you won’t, and you need to understand that navigating and understanding all of this is not as simple as sticking to Syns or counting your food as Points.
It’s not a Diet like what you are used to seeing. It’s not a diet that has any other parameter other than making sure you are in your numbers.
That’s the magic.
Do I want you to eat fruits and vegetables? Yes.
Do I want you to eat protein with every meal? Yes.
Do I want you to also be able to enjoy some time off and have social occasions? Yes.
Do I want you to be able to eat Pizza? Yes.
You see…what I have described above is how you fit a diet into a balanced well-rounded life.
And that's what you should want for yourself…really.
What is a Calorie Deficit Diet Plan?
Conclusions
Now I have spent a fair amount of time in this article trying to put a Calorie Deficit into perspective for you.
But the truth is this.
If you want to lose weight and you want to go forth with a Ketogenic Diet then do that.
Or Slimming World. Or Weight Watchers.
But promise me one thing.
You will only continue to follow these plans if they make you happy. If you aren’t happy then please stop.
Happiness will lead to enjoyment, which will lead to adherence which will lead to results which will lead to motivation.
That's a good train to be on.
It's my belief that only focussing on the term Calorie Deficit for your weight loss will make you happy, because you have the power, knowledge and education behind what you are doing.
But if being in a Calorie Deficit isn’t bringing you results, and isn’t making you happy then stop doing that too.
Because life is too short for you to not be happy.
A Calorie Deficit is and will always be the only way to lose body fat. How you get into that…is up to you as long as….
…..say it with me…
It makes you happy.
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References:
www.dictionary.com. 2020. Definition Of Calorie | Dictionary.Com. [online] Available at: <https://www.dictionary.com/browse/calorie> [Accessed 11 June 2020].
Champagne, Catherine M et al. “Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial.” Journal of the American Dietetic Association vol. 111,12 (2011): 1826–35. doi:10.1016/j.jada.2011.09.014
www.dictionary.com. 2020. Definition Of Sin | Dictionary.Com. [online] Available at: <https://www.dictionary.com/browse/sin?s=t> [Accessed 11 June 2020].
Ting R, Dugré N, Allan GM, Lindblad AJ. Ketogenic diet for weight loss. Can Fam Physician. 2018;64(12):906.
Stubbs RJ, Morris L, Pallister C, Horgan G, Lavin JH. Weight outcomes audit in 1.3 million adults during their first 3 months’ attendance in a commercial weight management programme. BMC Public Health. 2015;15:882. Published 2015 Sep 10. doi:10.1186/s12889–015–2225–0
Madigan, Claire D et al. “Which weight-loss programmes are as effective as Weight Watchers(R)?: non-inferiority analysis.” The British journal of general practice : the journal of the Royal College of General Practitioners vol. 64,620 (2014): e128–36. doi:10.3399/bjgp14X677491