We are a week into the new year
Many are either doing great in their health and fitness journey and others taking it slow
Either or, you are doing a great job so far so don’t give up!
Lets talk calorie deficits however
You might be thinking yep I’m in a calorie deficit where others might still be researching what a calorie deficit is
So lets take it slow
Calorie deficit = burning more /eating less calories than you either eat or burn
For example: I might eat 2100 kcals today but with my exercise, general everyday movement and fidgeting means I burn 2300kcal, putting me within a 200 calorie deficit
And due to being in this calorie deficit is what will cause the weight loss you are trying to achieve
Make sense?
However, calorie deficits can be hugely misinterpreted and misused
I bet that many like yourself said after Christmas that ‘the diet starts, the bad food is being cut out, ect ect’ because you believe that is the cause of your problems, and living off 200kcal soup and salads day in day out will be the source of your problems
However, what it’s really doing is causing you to secretly binge in the evening and weekends, because you have not fed the body correctly… am I wrong? or saying the truth?
And do not worry! I was the exact same a few years back.. not wanting to touch the ‘bad’ foods at all past Christmas or even during.. which then lead to my unhealthy relationship with food for many years
Calorie deficits are misused by many.
So lets look at ways to successfully achieve a calorie deficit
- Working out your BMR and activity level. This will give you your maintenance calories (the amount the body needs to stay the weight it currently is). Mine would be 2,193.25. In order to achieve a calorie decifict I would minus 200-500 from that number. So 2,193.25 – 200 = 1993.25.. meaning I would have to eat around 1993.25 kcals to be in a small calorie deficit and begin to lose weight. Of course going lower will cause the weight loss to occur quicker, however we want to think long term.
- Calorie tracking: The dreaded calorie tracking.. Now this can become time consuming but when used right you may start to eye ball the foods and achieve correct calories then. However, calorie tracking can be crucial to being in a calorie deficit as so many misinterpret the amount of calories they are eating. Along with the right foods they are eating! Making sure you are tracking down to the tablespoon of mayo you had to the milky coffee you had at work as they do add up
- Use the 80/20 rule! so you do not restrict yourself and end up binging to then go over your calories by mistake, eat whole nutritious foods for 80% of your calories and allow the other 20% to be whatever you fancy! and yes if it works that can be the slice of cake staring at you from across the room
Now, if you are looking at this post and thinking well how do I work out my calories, then be sure to drop us a follow and DM on instagram (@endure_fitness_pt) or on facebook (@lucydrury_fitness)
And be sure to check out our kick start your fitness journey guide, linked on our website
Lucy xx