Whether you are looking to reduce ten pounds or one hundred pounds, you have to be in a calorie deficit to reduce your size.
There is no other way around it.
You can try any type of diet you want, ad whatever workout you want to add in, and take whatever amount of garbage supplements you take but it always comes back to your calorie deficit. The rest of the stuff is almost all irrelevant.
Our bodies work on the fact of us nutritionally supplying through micro and macronutrients we gain through the food we eat. And the calories that make up those micro and macronutrients are what’s stored in our bodies and eventually settle as fat after all the resources have been used for your body.
Now as we continually do this over time and as we eat in excess, whether that be in a high amount or slower amount, we will gain weight.
And the only way to get rid of this weight is to eat in a deficit and also to exercise.
When someone says you need to eat in a deficit, again that means you need to be consuming fewer calories to drop the weight over time. but it doesn’t mean starving yourself, as so many people still think you need to do.
Reducing a small number of calories, by anywhere between 200 to 300 a day, will allow you to have an easier time maintaining your weight loss over time. does this take longer than just dropping 500 calories or more a day? Sure, it does. But when you drop your calories too drastically, ghrelin rises and causes you to because hungry and hangry. And this is generally when people relapse and start eating all kinds of stuff again to get rid of that annoying hunger feeling.
Now some people can reduce their calories by a lot and have the control to keep doing this until their weighted goal. But I wouldn’t suggest this because for one as I have already said, you will most likely end up eating a lot of food to fill that hunger feeling and then just go back to how you were eating before. And second, it is a lot harder and takes longer to get your body accustomed to eating fewer calories.
People lose patience and want everything instant and now. But with weight loss, this will generally backfire on you. Just take the time and go through the process of losing weight at a slower pace so you reduce the chance of relapsing. Because then if you do, guilt comes in and you end up giving up and not trying to lose weight again. And it just becomes an annoying cycle and will just get frustrated that you can’t lose weight.
The other means of losing weight is through exercise. But realize you won’t lose the weight you want or you will lose very little and plateau quickly, if you just work out and don’t stay in a reduced-calorie deficit.
Now I just want to say some people want to lose a small amount of weight and because they don’t already eat in a high-calorie surplus, they just would need to add in some form of exercise or cardio or both, and they would reach their desired goal. If they kept eating the same amount week after week and applied exercise or some form of movement, they would lose the weight.
But this isn’t everyone and id would say, more often than not you need to be in a calorie deficit. It's also better to generally eat in a calorie deficit anyway because most Canadians and Americans, from a high range to a low range, are overweight.
So adding in a calorie deficit, whether it may be wanting to lose a small amount of weight or a lot, is a good thing.
The bottom line is, that you can do any magic diet or eat a nutritionally balanced meal, it comes to calories. There is no special diet out there that is better than the other. I always like to take the balanced approach and get my clients to take in fats, carbs, and proteins because our body uses them all.
Carbs aren’t bad, too much protein doesn’t give you kidney problems, and cutting out fat for the sole reason it fat isn’t right either as they play a role in the body. Everything you eat turns to fat eventually in the body, it comes to how many calories you eat. I’m not saying macros matter, they very much do, but for the total aspect of weight loss, it's calories in versus calories out.
Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which are why consulting your physician would be recommended.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.
- YouTube: AtoZbodyfitness
- Instagram: AtoZbodyfitness
- Twitter: AtoZbodyfitness
- Facebook: AtoZbodyfitness
- Tumblr: AtoZbodyfitness
- Tik Tok: AtoZbodyfitness
Action – Consistency - Growth