I lost weight by calculating Calorie Deficit. Who knew?!

Calorie Deficit Explained

The Calorie Deficit cheat code ladies! I finally figured out the breakdown gan gan gan.

Everywhere you go on IG or TikTok, they will say - "to lose weight, just make sure you are in calorie deficit" and I'm thinking - how? I must eat 1800 calories, and I must burn at least 500 calories per day, and you want me to be in deficit by the end of the day??? They will now say, "comment: weight for more info".🙄🙄 Hisss....dude, just explain in the caption and let me go about my day.

Anyways, I figured it all out ladies. Here goes and you're welcome:

So, your body burns 2100 calories by default...accordingly to science I suppose.🤷🏾‍♀️ Meaning, when you are just minding your business and doing your daily moving around, your body burns 2100 calories per day.

Then you now want to eat and exercise.

So, if you eat 1400 calories per day...of course, clean eating o. Not 5 guys bacon cheeseburger and fries and milkshake and what not. No.....please. I'm talking about Laud Shrimp Shawarma Cup 😋or Laud Oven Baked Honey Chicken Wings or Cauliflower Fufu with Efo Rifo...you know, clean food like that. As a matter of digression, cauliflower fufu actually works out great and tastes good too but you gotta add the Psyllium Husk Powder. That's the magic in it.

Then you burn 500 calories from 10,000 steps or from Taebo workout or Mr. London full body workout.

So, let's do the math: - 2100cal (norma norma according to science) - 500cal (exercise) + 1400cal (food intake) = -1200cal deficit

I mean this is quite aggressive but doable. The major issue here though is if you go this aggressive on yourself, you will hit a fatigue constantly, have muscle loss and have a drabby day. You will also have that tired saggy look too...trust me, I know. I tried it for a week and I honestly didn't like how I felt or looked. So, I kept my calorie deficit in a safe range 400 - 600 per day.

With this calculation, you will be losing about 1lb every 3 days ~= 2lbs per week

And this, my dear friends, is what being calorie deficit is all about.👌🏾👍🏾

You want to be in the healthy minus range at the end of the day.

Alternatively, if you eat say 2500 calories in a day and no exercise at all. It means: - 2100cal + 2500cal = + 400cal per day. Yikes 🤪

Keep this up and you will be gaining about....a whoooooooole lot of big back in no time.🤣🤣🤣

Oh another very important math is 3500cal = 1lb

So, now let's talk about how to create a calorie deficit:

1. Eat protein dense meals. Keto diet. So lean meats, fish, a lot of veggies, less carbs.

2. Definitely portion control. I would eat my meals in smaller bowls throughout the day.

3. Drink a Gallon water. I bought those gallon bottles from Amazon, filled it up in the AM and drink throughout the day.

4. Increase activities generally. I have my step counter watch on alllll the time. Liseen, when your step counter watch becomes more important than designer watches, you know something is occurring.🤣🤣

5. No sodas or sugary snacks. I don't drink sodas anyways, that was easy for me.

6. Add weights to your workout, a couple of days a week.

I have been able to keep my personal daily calorie intake between 1300 and 1700 calories per day. And days where I don't eat so much, I try to make sure I don't overextend myself during workouts. I definitely listen to my body. So, when I feel tired or sleepy, I sleep. O that another thing that I have definitely respectfully incorporated in this weight loss journey - SLEEP. I used to say "sleep is for the weak" but now I know better.🤣🤣🤣 You actually need sleep for too many reasons including weight loss and body recomposition. You gotta get that 6 - 8hrs in and consistent too. Now, I prioritize sleep. Yes ma...I try to sleep by 10p till 6A. Believe me taebo will knock you out.🤣🤣🤣

Some more questions you may have after reading this:

1. How do I know how much calories I must eat to lose weight?

   1. Umm....I would say, use the above to calculate. If you are able to burn 500 calories a day, then you should clean eat between 1800 - 2200 calories per day. That would mean a deficit of 800 - 400 cals per day. And that would translate to about 2lb - 1lb weight loss per week.

2. Is 1000 calorie deficit safe?

   1. I'm not a doctor or a health medical person but I think that is unhealthy, especially if you are older. Young folks can go without food and tend to burn so much. That's their own gift from God🤣

3. How long does it take to see results from calorie deficit?

   1. I don't think there is a specific time frame. I think I started to see results after week 3 but you will definitely start feeling better after like week 1. You just gotta be patient and trust the process.

4. Can you lose weight without calorie deficit?

   1. What do you think?!🤪

So, there you have it ladies....this is what Calorie Deficit is all about.

Happy Weight Loss Journey sis. May the force be with you!

Comment below on how it's going.