03/09/2026
If you want to LOSE BODY FAT, you need to consistently eat fewer calories than your body uses — a CALORIE DEFICIT.
❣️You can eat the healthiest diet in the world, but if you’re not eating in a calorie deficit you will not lose weight.
Your maintenance calories are roughly what your body needs to maintain your weight. Eat below maintenance consistently and, over time, you’ll lose weight.
A lot of people aren’t aware of how many calories different foods contain, which is where tracking can be a useful learning tool. 📱⚖️
It’s not 100% accurate, BUT it can be more informative than eyeballing portions, especially when you’re learning what different foods and portion sizes actually contain.
Take these walnuts 👇
LEFT: 15g = 106 calories
RIGHT: 30g = 213 calories
They don’t look that different, but that’s a 106 calorie difference — and a few 100 extra calories across a day soon add up and can take you out of your calorie deficit!
This is worth being aware of when dieting because foods high in healthy fats can also be very calorie-dense:
🥑 Avocado
🥜 Nuts
🌱 Seeds
🫒 Oils
🍫 Dark chocolate
For reference:
Fat = 9 calories/g
Carbs = 4 calories/g
Protein = 4 calories/g
Alcohol = 7 calories/g
💫 If you’ve never tracked your food and are trying to lose body fat, give it a go for a while. You don’t have to track forever — it can simply help you understand your portions and where your calories are coming from.
And remember, it’s not just about calories.
A good quality diet, plenty of fruit & veg, adequate protein, fiber and regular resistance training can all help you maintain muscle while losing body fat. 💪
The goal isn’t just to make the scales go down — it’s to lose body fat while preserving as much muscle as possible.
Just some food for thought 💭
Daves Gym
