If the calories you burn exceed the calories you are consuming you will see weight loss results. There are many diets out on the market such as Keto, Paleo, Intermittent fasting, and many more. What all of these diets have in common is they allow you to consume less calories which creates a caloric deficit. A caloric deficit is the surest way to drop pounds when it is done consistently over a period of time.
As a rule of thumb, you shouldn’t drop more than 150 calories off of your daily caloric intake to avoid crash dieting and the risk of binging. 100 to 150 calories shaved off of your daily intake is a good place to start.
Start Top Heavy
You can start by consuming a breakfast, lunch, and dinner. You can begin by having many calories at breakfast and then tapering down the amount throughout the day. Dinner should be your lightest meal. Your body will burn the big breakfast calories as you are active throughout the day.
You should be consuming quality protein sources while you are on a caloric deficit. Tuna, chicken breast, ground turkey, plain Greek yogurt, and tofu are all great protein sources. The reason this is very important and you should track it is because weight loss is not the goal. Ultimately, fat loss is the goal. In order to retain your muscle, you need to supplement your diet with good amounts of protein. Aim for 0.7 to 1 gram of protein per pound of body weight.
Results Are Not Linear
While you are undergoing this process, you are not always going to get the results you think you should. Some days you may be heavier than others. It’s a marathon not a sprint. It’s ok if you spike up and down in weight – if you are following and trusting the process your end result will be fat loss.