How To Do A Calorie Deficit Diet : Science Simplified
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- Опубліковано 18 лип 2023
- In this video I simplify the science on exactly how to do a calorie deficit diet.
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🍔 Calories In vs. Calories Out 🏋️♂️
The fundamental principle of weight loss revolves around the concept of "calories in vs. calories out." To lose weight, you need to consume fewer calories than your body expends. This is commonly known as a calorie deficit. When you consistently burn more calories than you consume, your body turns to its fat stores for energy, leading to gradual weight loss.
💡 Total Daily Energy Expenditure (TDEE) 🏃♀️
Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to maintain its current weight while accounting for daily activities, exercise, and bodily functions. Understanding your TDEE is crucial as it serves as a starting point to determine how many calories you should consume to create a calorie deficit.
🚶♂️ The Importance of Walking for Weight Loss 🚶♀️
Incorporating physical activity into your daily routine is vital for increasing your TDEE and boosting your weight loss efforts. Walking is a simple yet effective way to burn calories and improve your overall health. Even moderate-paced walking can significantly contribute to your daily energy expenditure, making it a fantastic choice for those starting their fitness journey.
🍎 Nutrition's Role in a Calorie Deficit 🥦
While exercise is essential, nutrition plays a critical role in creating a sustainable calorie deficit. Choosing nutrient-dense, whole foods over processed options will not only help you feel more satiated but also provide your body with the necessary vitamins and minerals for optimal function. Portion control and mindful eating are key to staying within your calorie budget while getting the nutrients your body needs.
💪 Prioritizing Strength Training Over Cardio 🏋️♀️
While both strength training and cardio have their benefits, prioritizing strength training can be advantageous when trying to lose weight. Building lean muscle mass through resistance exercises increases your resting metabolic rate, meaning you'll burn more calories even at rest. Additionally, strength training helps preserve muscle mass while in a calorie deficit, preventing muscle loss often associated with weight loss.
🌟 Remember, consistency is the key to success! 🌟
Creating a calorie deficit through a combination of mindful eating, regular physical activity like walking, and strength training will set you on the path to achieving your weight loss goals. Be patient with yourself and celebrate your progress along the way. Remember, every small step counts toward a healthier, happier you!
If you found this video helpful, don't forget to like, subscribe, and hit the notification bell to stay up-to-date with our latest content. Let me know in the comments below if you have any questions or need further guidance. Stay motivated and keep striving for your fitness goals! 💪🏼
-E
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I love your videos and I love your approach. A lot of BS gets tossed around the internet these days with advice on how to eat and lose weight. Your approach is simple, straightforward, and I'm sure backed by plenty of experience with what works and what doesn't. And to anyone else reading this, THIS IS THE GUY TO LISTEN TO ^^^
Such a great video. The way you explain the concepts is so easily understood and easy to follow. I love your caring nature. Relatively a new subscriber ❤
This is amazing! Thank you for your advice and wisdom.
Always putting up great content. Thank you!
welcome!
Great video coach! Really enjoyed it and never thought a video would simply a calorie deficit like this did.
U are the best Eric!!
Thank you so much for explaining it! ☺️
thanks for watching - hope it was able to help!
Great video! Everything was explained in great detail! I love this channel and your instagram page! Thank you for this knowledge and I will be checking those workouts out👊🏼
Just got back from a 45 minute walk in the sunshine ☀️😊
let's go man!!
As a woman with pcos, took this advice and lost 4lbs in two weeks already after MONTHS of trying. Thank you!!
Thank you Eric😊
welcome my friend :)
Great video. I know you’ve done something like this before, but this seemed like it was a condensed version of a few videos. Perfect.
yep that's the goal!
Your shit is good man... simple and easily digestible... keep it up homeboy
Thank you 😊
welcome! :)
@@ericrobertsfitness where can I get your free workouts
Thanks so much! All of your content is so helpful. Don’t know if this is a dumb question but how do you know how much calories you’re burning to then even know how many calories to take in? I have an Apple Watch which shows what I burn daily. How accurate is that?
And thanks again Eric! 😊
Tdee calculator
Awesome video, such great information. Question, I love fruit is it ok to eat more than 2 Serv if I have a lot of weight to lose. Btw you look awesome!
For sure - as long as you have your calories hit for the day!
@@ericrobertsfitnessthks
💪🏼💪🏼💯💯 u hit the spot lol
How do you feel about calisthenics? Notice you focus a lot on weight lifting
What's your BMI?
Thank you for this!!! 🫶🤍😊
Welcome Alma! :)
I started weights workouts and 3-4 x per week 45min intense 5k walk with 30- 40 min recovery before a weights workout. I have lost 2 kg. Is the walking helping or hindering.?
Question, so if I eat 600 calories less from my tdee but I walk 11000 steps in an hour and a half as well, so from the walk say I burn 300 calories and I do strength training in the same day full body workout for an hour and say I burn a 100 calories from that, all together 1000 calories burned is that bad because that is a big deficit? Or am I on the right track
It’s OK but you would be then under nourishing your body and you’ll constantly be hungry. If you have a BIG deficit for the day, then you can either eat SOME of them back, to say 600 calories. Or you can “bank” them for the weekend. But from experience, if I eat below my calorie deficit and do quite a bit of cardio, I just end up very hungry.
Are your workouts for home ?
You can do any of our clubhouse workouts with dumbbells and bands :)
I’m struggling with just RESETTING my calories. I have done bad after being stuck on 1600-1700 calories for almost 2 years. Then went into all these different calculators and average for me is to eat 2100-2300 at my current weight, age and activity. I have binged with the mind breaking of how to increase slowly and I just want to know is it okay to just START at those calories after eating off line for a few weeks?? 🫣