02/17/2024
A SUSTAINABLE CALORIC DEFICIT IS THE MOST IMPORTANT PART OF THE WEIGHT LOSS PROCESS.
If you’re not being intentional with your nutrition and don’t have set calorie goals, nothing will change.
When you step into the gym it should be linear with stepping into a new kitchen as well. Not only with good foods but healthy, SUSTAINABLE calorie goals for you to make real progress and also still feel good.
While figuring out your numbers, be cautious on going too low, too fast. A large change in daily calories consumed will have your energy off on a daily basis and the body will start to store fat to combat survival mode with lack of nutrients coming in. Just START with a change, then gradually tune up as needed.
Two things needed to find your unique caloric deficit:
⁃Basal Metabolic Rate: Number of calories burned by your body just going through its daily functions.
⁃Total Daily Energy Expenditure: In a nutshell, your TOTAL energy used in a day. Includes work activity, exercise, and when/what you’re eating during the day.
These two combined help you get a feel of where you HAVE to be daily in total calories for maintaining energy and how much of a deficit you’ll be able to set goals around to see real results.
⁃Plan to subtract around 500-600 Calories from your TDEE for baseline deficit.
⁃Assess weekly early on to ensure things are happening. Once established, push to every two weeks and adjust only once you hit a plateau.
Use this and apply into your lifestyle ASAP if you’re struggling to lose weight!
DM me if you need any help with calculations/tools to find your unique caloric deficit that’ll help achieve the goals you deserve📈
