When you consume fewer calories than you expend, you’re in a calorie deficit. And that, my reader friend, is an underlying driver for fat loss. Unless your diet has this…

Calories consumed (2,000) - calories expended (2,600) = -600 (calorie deficit)

…you’re not going to lose fat.

Now, I don’t deny the “calories in vs. calories out” thing. I told you an inhuman amount of times that you need to be in a calorie deficit to lose fat. There’s no way around it. Even if @KetoWariorJoe with ten IQ points short of a moron on IG tried to convince you that fat loss is about keeping insulin low and getting into ketosis.

However, saying “Just eat in a calorie deficit” or “Eat less, move more” to someone who doesn’t know how to find a sustainable way of eating less and moving more is as useful as tits on a nun (and trust me, that someone is heaps of people struggling with their weight). If it was that useful, everyone would just “eat in a calorie deficit and move more” and no one would struggle with their weight.

“Drown less, swim more.” Try saying this to the poor guy fighting for his life in the water. While technically correct advice, the life of the person on the receiving end of the advice is still going to go to fucking shit. You give the person the end goal but not the process or specific steps of how to actually get there. Not very helpful.

A lot of fitness experts put way too much emphasis on telling you to “just eat in a calorie deficit”. To the people who struggle with their weight, this advice, as James Fell once said, ​​is a simpleminded slap in the face that shows lack of empathy and understanding of just how much of a struggle it is to overcome it (obesity).

Technically, losing weight comes down to the simple mathematical equation of “calories in – calories out = weight change”. Realistically, there are many factors involved in why you overconsume food in the first place:

If you’re on the receiving end of this advice, cool. Understanding energy balance is the first step.

But from there, understand that there are many specific skills, habits, and knowledge you need to get in check to make weight loss work in the long run. Nutrition, training, and lifestyle habits are necessary to naturally facilitate a calorie deficit. Some of them I wrote about in the “Why people regain weight after losing it?” article so you’re damn right I’m not going to do it again. Copy-paste it is then:

  • Lift weights 2-4x/week because it preserves muscle mass (your diet takes care of the fat loss).

  • Add in more movement outside the gym. Increase your step count over time to at least 7k/day.

  • Have at least 30 grams of protein with each meal because, again, muscle preservation/gain (you’re welcome to eat more than that).

  • Switch from regular soda drinks to diet soda. Yes, artificial sweeteners are safe unless you’re a lab rat fed with unrealistic to human amounts of it.

  • Eat fibrous veggies at most, if not all, meals. If you don’t like veggies, sucks to be you, eat them anyway.

  • Eat fruit before each meal. If you don’t like fruit, sucks to be you, eat it anyway.

  • Eat more single-ingredient foods. For example, unlike cookies, rice consists mostly of carbs, so eat more of it. Chicken breast is mostly protein, bacon is not. Opt for the chicken most of the time.

  • Eat at least 30 grams of fiber each day because it’s good for ya and it keeps you full so more whole grains, fruits, veggies, etc.

  • No alcohol or very little of it because there’s no healthy amount of it.

  • Eat out 50% less or, as I recommend to my clients, no more than 3 meals out because the cook doesn’t give a flying fuck about your calorie intake and he is going to reward you with loads of butter in those mashed potatoes. Home-cooked meals are one of the best skills you can learn.

  • Establish a consistent day-to-day meal pattern. That would be meal frequency and timing.⁣ 

  • Eliminate snacking. Try not to eat outside of your regular day-to-day meal pattern.
  • Use less spreads, sauces, and dressings.

  • Eliminate eating at the TV, computer, or phone cos mindful eating, you know.

Simply telling people to just eat in a calorie deficit is one of the worst fat loss advice. And buckle up, it’s one of the best because it’s the mechanism by which fat loss occurs. However, the advice isn’t very helpful on its own. Both understanding energy balance and the necessary habits/skills that’ll create it are important.

And if you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1:1 Coaching Program because I like money, and those who do become my clients seem to get cool results. Check my approach and results on Instagram.

Cheers, Egis


Train With Me Program | 14-Day Fat Loss For Life Free Course

Originally published by me on Medium on March 22, 2024

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