How To Create A Calorie Deficit | Fat Loss Explained

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so you want to lose fat you may have

seen online that you need a calorie

deficit to achieve fat loss a calorie

deficit means that you consume fewer

calories than your body expends in a day

but how do you go about actually

creating a calorie deficit how many

calories should you consume in a day and

what about doing cardio in today's video

I will discuss how you can create a

calorie deficit for losing body fat

I will also simply explain why a calorie

deficit is the single most important

variable for fat loss first of all it is

important to understand that calories

are a unit of measurement for energy if

you consume a 300 calorie meal this

provides your body 300 calories worth of

energy this is relevant because your

body fat is basically an energy reserve

if you do not provide your body enough

energy from food to fuel your daily

activities your body has to burn off its

internal energy reserves in the form of

fat on the flipside if you consume too

many calories in a day your body has

more energy than it needs and it will

store energy in the form of fat so your

calorie intake has a direct relationship

with how much body fat you lose or gain

now that we know the relationship

between calories and fat loss it is

clear that we need to look at both your

calorie intake and activity level to

lose body fat to achieve a calorie

deficit you can consume fewer calories

exercise more or a combination of both

usually a combination of more activity

and consuming fewer calories works best

but the main variable to look into for

most people is calorie intake it may

take one hour of intense running to burn

roughly 500 calories but you can consume

those 500 calories back in a matter of

10 minutes and assuming you already

train multiple times per week there's

only so much more exercise you can do

without running into recovery issues so

having tight control of your calorie

intake is where most of the gain is when

it comes to creating a calorie deficit

for fat loss

if controlling your calorie intake is

that important how

know how many calories you should

consume there are multiple ways you can

go about this but I will show you one

simple method that you can start with

you may have seen calorie calculators

online with complex formulas even those

with the most detailed equations are not

100% accurate so I suggest starting with

a more simple calorie goal if you take

your body weight in pounds and multiply

it by 10 to 12 most people will be in

the moderate calorie deficit so if we

take a 175 pound person as an example

this person can consume between 1750 to

2,100 calories per day you can be

logical with this guideline if 10

calories per pound sounds very low in

412 calories per pound and 12 calories

per pound sounds high you can aim for

the lower end of the range give the 10

to 12 calories per pound target a try

for at least 3 weeks if you do this and

you lose roughly 1 percent of your body

weight per week that is great you are in

a calorie deficit and well on your way

to achieve your fat loss goals if for 3

weeks in a row your body weight stays

stagnant and you notice your clothes

don't fit any different you may need to

change your calorie intake decreasing

your calorie intake by roughly 10

percent is a good idea if you notice

that you are not progressing after 3

weeks it is also possible that in the

first few months of your fat loss phase

you are making good progress but then it

eventually slows down or even stops this

is normal if we consider that the human

body is adaptive the human body cares

about survival unfortunately not about

looking good on Instagram so if you

maintain a calorie deficit for a long

time your body starts expanding less

energy for instance your spontaneous

activity tends to decrease as you lose

more fat causing you to burn fewer

calories in a day I mentioned this to

point out that the calorie intake you

need to make progress now may be

different from the calorie intake you

need in 3 months to continue making fat

loss progress but this is what progress

tracking comes into play if you notice

that your fat loss is slowing down

substantially you can increase your

calorie deficit by either decreasing

your calorie intake or increasing


there are obviously more nutrition

variables relevant to fat loss but we

haven't discussed in this video

for instance the foods you eat are

relevant because some foods are more

filling than others and make it easier

to maintain a calorie deficit also your

protein intake plays an important role

because it helps with muscle maintenance

and perhaps satiety as well but the

reason I focus on calories in this video

is that it's the single variable that is

responsible for the majority of the

progress you make in a fat loss phase

you can eat very clean foods but if your

calorie intake does not put you in a

calorie deficit your body won't burn off

fat so before thinking about anything in

your fat loss journey make sure your

calorie intake is controlled now that we

have covered calorie intake let's look

into exercise for some reason cardio is

seen as a key factor for fat loss even

though cardio can help I think it's

important to emphasize that cardio is

useful when combined with a diet that

already puts you in the calorie deficit

research shows that doing more cardio

without change in your diet does very

little for fat loss this is because

doing a few cardio sessions in a week by

itself is not enough to create a

significant calorie deficit if - the

three cardio sessions in a week are done

on top of an effective nutrition

approach that's when cardio is

beneficial but for those trying to look

leaner and have more muscle definition

perhaps more important than cardio is

lifting weights multiple studies show

that strength training promotes muscle

maintenance more effectively than cardio

while in the calorie deficit so if the

goal is to look leaner be sure to

maintain a good amount of strength

training in your routine the importance

of lifting weights versus cardio is

something I will discuss in the future

video so if you're interested in that

too subscribe to the channel to stay

updated and now to sum up you use body

fat stores as fuel when you consume

fewer calories than your body expands in

a day also known as a calorie deficit to

achieve a good starting point for your

calorie deficit multiply your body

weight in pounds by 10 to 12 track your

progress for about 3 weeks while

maintaining this calorie number

and adjust the calories if needed based

on your progress

lastly cardio is a useful tool to

enhance fat loss but it's mostly

beneficial if you already have created a

calorie deficit via your nutrition and

that's all for this video I hope that

it's now clear why calories are crucial

for fat loss and how you can create a

calorie deficit as always if you have

any questions feel free to leave them in

the comments below leave a like and

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to show your support and I hope to see

you in the next video