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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