How To: Caloric Deficit

Reema Abdullah | July 14th, 2020

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.

Protein Sources
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.

Next Article
  • How To Shed Visceral Fat

    Some body fat is good, but too much can be dangerous. There are two types of belly fat, subcutaneous fat and visceral fat. Belly fat can also be subcutaneous fat stored under the skin. The type of fat in the arms and legs can be subcutaneous. Visceral fat is much harder to see. It can...

    Read More
  • Fat Blasting Tips

    Fat, it is pesky, isn’t it? It’s the blacklisted word in the health and fitness community. It almost seems like most efforts are to reduce the amount of fat onto your body. After all, who doesn’t want a toned, lean physique? It is only natural to want to reduce the amount of fat on your...

    Read More
  • Foods That Make You Feel Better

    There are some foods that will make you feel better than others. If you’re having a bad day, what if a piece of food could boost your mood and make you happy? If you are looking to feel better, you may want to incorporate these foods into your diet. You are what you eat, so...

    Read More
  • How To Improve Your Mental Health

    It is important to take care of your physical health by exercising regularly, eating healthy, and drinking enough water. Anxiety, stress, and worry can lead to major risks in your day to day life. It can be difficult during a time like this to maintain an equilibrium. But it is times like this when minding...

    Read More
  • Stop Overindulging

    Food is delicious, extremely delicious! Whether you have a sweet tooth or crave a salty snack, there is a fix for every craving you desire. What if you just put your fitness goals into place and you want to stick to them? Do you listen to that part of yourself that is begging you to...

    Read More
  • Shed The Last Ten

    The last 10 pounds can be the most challenging to shed. But you have come this far and there is no reason to stop now! It can demand many things of you that the previous pounds did not. You may have to change up your exercise routine and eating habits – but it is worth...

    Read More
  • Immune Boosting Vegetables

    There is no better time to boost your immune system than now. Your vegetables are number one during a time like this. Covid19 has many negatives but there are some positives – we can all change our eating habits for the better. Earth’s gift to us humans in terms of nutrition and health are vegetables...

    Read More
  • Fruits For Immunity

    Now more than ever is a time to get your immunity all the way up. If you haven’t been cranking your immune system by now, there’s no reason to wait any longer. In the face of viruses, diseases, and other ailments that lurk around the corner your body is begging you more than ever to...

    Read More