• Dean

Lets get in the calorie deficit groove

The Calorie Deficit what is it


A calorie deficit is where you burn more calories than you consume, for example, if you burn 2,500 calories per day but only eat 2,000, you have created a deficit of 500 calories per day, there are a few ways to create one, though they all involve improving eating and exercise habits. The body typically uses body fat (though the body can also burn muscle tissue) for energy to make up for the shortfall causing weight loss.

Using a calorie deficit to lose weight

Establishing a calorie deficit is one of the easiest ways to start losing weight, to begin start by figuring what your calorie intake should be per day. There are many good apps and websites on the internet you could use for this i recommend doing a little bit of research to find one that you trust, but remember these are only estimations.

Once you have discovered your calorie intake and you are happy with everything you then you need to start to count your intake of calories that is everything you eat and drink, do not cheat at this or this whole process will be a waste of time you need to be accountable for your action if you are serious about losing weight.

If for example you are estimated to you burn 3,000 calories per day, eating 2,000-2,500 calories creates a deficit of 500-1,000 calories per day that is between 3500-7000 calorie which if you have read my previous blog this is the 1-2 LBS of fat loss a week which is a safe and healthy weight loss, this remember that the more weight you have to lose the more weight you will lose, I am not saying every week you will definitely lose 1-2 Lbs some weeks more some weeks less, this is about a lifestyle change which may be a slow process and sometimes you might feel like giving up we have all been there just stick wit it.

There are some really good apps out there that will help you with counting calories and you can even scan your food labels on all food and drink you consume it does all the hard work for you, this means all you have to do is be accountable and scan everything you consume.

How to Create a Calorie Deficit


So how do you implement a healthy and safe calorific deficit of 500 calories per day equating to 3500 calories per week? You don't have need a silly fad diet or juice fast. I am going to give you a few ideas now.


Food consumption – If you take control of your portion sizes (again you can find these with very little research),cut back on snacking, just simply change the foods you eat, look at the calories on labels, this will help you not to consume as many calories each day. If you do this enough you will then cause a calorific deficit enough for you to lose weight.

Become more active – Your calorie intake is dependant of how active you are as a human being this includes exercise, do you have a physically active job, are you running around after you kids all day. If you increase the your calories burned but still consume calories consumed you will produce a calorie deficit enough to lose weight

Combine diet and exercise - To be a success and you can do this you can combine both diet and exercise to lose weight. That means that you could consume 250 calories less daily and then go 1 hour steady paced walk to burn an additional 250 calories, your deficit total would then equate to 500 calories. If you implemented a similar method each day, the target of 3500 calories you need for weight loss would be achievable.

Just remember that you also need to be patient, do not become of those people that start calorie counting then see a ‘super pill’ or ‘super juice’ and go and pay £500 for it. If there was a 'super' pill or potion out there that worked i would not be sat here trying to help you awesome people out, if you stick to these easy steps I promise you will see results. If you don’t get in touch by either email, text or even call and I will help you out and i promise i don't have a 'super' pill or potion for sale that i will try and sell you.

It doesn't matter which plan you choose to create an energy deficit. Different plans work for different dieters. But if you understand and create a calorie deficit on a regular basis, you'll be able to slim down to your goal weight.


Whether you are starting today, tomorrow or even Monday (everyone loves starting on a Monday lol) believe in yourself that you can do this. just remember I believe you can do this.


YOU GOT THIS!!!!


Dean x




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