Calorie Deficit Diet Plan BURN FAT & EAT MORE!
(light horn music)
– All right, Jonny.
What’s the best diet for fat loss?
I’ve put on a few pounds and
I was hopin’ to lose ’em.
– Ian, I’ve told you this many times.
You’ve just got to
create a calorie deficit.
– Okay, I was just askin’.
Dave in Tech, he said it was keto.
– (beep) Dave.
It doesn’t matter what
the diet’s called, okay?
As long as you can create calorie deficit
and stick with it, Ian, that’s it.
That’s all that matters.
– Okay, I was just askin’.
No need to get your panties in a twist.
I’ll create a calorie deficit then.
(whimsical instrumental music)
How do you do that?
– What’s up, YouTube, and
welcome to today’s video.
If you hadn’t already guessed,
in this video I wanna share with you
how you can create a calorie deficit
and calculate accurately how many calories
you should be eating to
be in a calorie deficit,
without even using a calorie calculator.
See, the problem with
these calorie calculators
is that they are relatively inaccurate,
’cause they can’t account
for all the specific things
that are happening in your body.
Yes, they do consider
your height, your weight.
But they can’t consider how
much sleep you’re getting,
and what the effect that might be having
on your metabolism.
So instead I have a
method that you can use,
that I use, that I use with my clients,
that is the most accurate way
to calculate how many
calories are right for you.
Another reason for today’s video
is because I have just embarked
on my own six-week mini diet, cut,
transformation thing, and I wanna share
the journey and the processes with you.
So if you’re wanting to do your own
physique transformation or
you wanna do your own diet,
or whatever it is you wanna do,
you wanna lose a bit of body fat,
then you might be able to
gather some information
from these videos and apply them
to your own training and nutrition.
Let’s look at how you can
create a calorie deficit
without using a calorie calculator.
Woo, this method is about
as accurate as they come,
and in order for it to be successful,
you’re going to have to
track what you’re eating.
Before we begin, download MyFitnessPal
or an app like MyPlate or Fooducate,
something that will allow you
to accurately track your calories.
I did this last week before
beginning my own diet,
so I’ll use that as an example
to hopefully demonstrate to you
how you can do this method.
For me, I began at a weight of 104 kilo,
and over a seven-day period
recorded everything I ate
and averaged a daily calorie consumption
of 3,300 calories.
After day seven, on day eight,
I weighed myself with the same protocol
that I used on day one,
immediately after waking
up, going to the bathroom,
in as little clothing as possible,
just stepping straight on the scales,
and I weighed 104 kilos.
So I was exactly the same.
Now it’s important to note
that during that week,
I walked the same amount
of steps I normally walk.
I trained the same
amount I normally train.
I had a pretty average, standard week.
So there was nothing irregular
that could have affected
my body weight in any way.
What this tells me is 3,300 calories
is about the right number of calories
that I should eat to
maintain my body weight.
The idea is to establish an accurate
amount of calories that
you need to be eating
in order to maintain your body weight.
And this tells me that 3,300 calories
is the right number for me.
So then going into a diet I could just
reduce this number of
calories, eat that many,
and in theory I should lose weight.
And if it plateaus I can just continue
to reduce the number.
Now during that seven-day period,
if my weight was to go up,
say by one pound or 500 grams,
this would indicate that 3,300 calories
puts me into a calorie surplus,
and I would be required to
reduce that number immediately
in order to start losing weight.
Now we know 3,500 calories is equal
to a pound of body fat.
So if I ate 500 calories less
every day over seven days,
I would in theory lose a pound of body fat
by the end of the week.
(imitates bomb exploding)
Hopefully you’re stll with me.
This is the method I use for my clients.
It’s simple and it’s highly accurate.
Now you’ve worked out what
your baseline calories are.
It’s time to create a calorie deficit.
We want you to be able to eat
as much food as possible.
This is key in order to sustain your diet,
so I would suggest that you reduce it
by maybe five to 10% max.
Some people have discovered that
just by eating their maintenance calories
but reducing carbohydrates
and increasing protein,
can be enough to lose body fat.
You’ll always need to reduce,
and eventually you will plateau,
so don’t create too large
a deficit immediately.
Hopefully you’re still with me.
All this talk about
calories has got me hungry.
I’m gonna make some food,
and then I’ll chat you in a bit, bye bye.
(light contemporary music)
So now we have your maintenance calories,
and hopefully you’ve got an idea
of how many calories you wanna eat
in order to lose weight to
create that calorie deficit.
The next thing we need to think about
is how can we increase that deficit,
but without removing any food?
Because remember, we want you to eat
as much food as possible
and still lose weight,
because food is great and that’s
the most sustainable way to diet.
When I talk about increasing
your calorie deficit,
I don’t just mean through going
to the gym more frequently.
There are loads of other ways
you can increase the activity.
Like swimming (laughs).
Swimming is awesome and it doesn’t need
to be strenuous.
You could just do gentle laps if you like,
and it’s an awesome way to increase
your calorie deficit
without removing any food,
because ultimately that’s what we
always want to do.
We want to increase that deficit,
but we don’t wanna eat any less.
And if you don’t like swimming,
you can always go walking.
Walking is awesome.
Just walking 10,000 steps every day
is going to have a huge impact
on your calorie expenditure,
and it’s not that stressful.
By nature, exercise can
be really stressful,
especially high intensity exercise.
And if you’re already really stressed,
perhaps from work or
from your personal life,
then you’re only going to
be adding to that stress
by doing high intensity bouts of exercise.
So if you’re flooded
with the stress hormone
known as cortisol,
that’s really gonna make it harder
for you to lose body fat.
So instead, don’t add to the stress.
Try and walk 10,000 steps.
Don’t go to the gym and
thrash out a workout
and sit down for the rest of the day.
Instead, just try and walk
10,000 steps every day.
will go through the roof
and you’ll increase your calorie deficit.
I mean, it’s awesome.
And walking can have such a good impact
on your mental health.
And look how beautiful this place is.
(contemporary instrumental music)
I hope you found today’s tips useful.
You should now be able to calculate
an accurate number of calories
for you to lose body fat.
Next week I wanna share with you
how to calculate your macros,
so your carbs, your fats, your proteins
for weight loss.
And I also wanna share with you
some of my tips and tricks for
eating out whilst dieting.
If you enjoyed today’s video,
give it a thumbs up.
If you’re feeling even nicer,
subscribe to my channel
and please share this video
with anyone you think might benefit.
My main goal from this channel
and from my Instagram account is just
to try and help one or two people per day,
and even on YouTube that
could be quite challenging.
So by sharing this with anyone
you think might benefit,
you’re really helping
me fulfill that mission.
I’ll see you on the next video.
I lost the camera and
the skateboard (laughs).