Online Personal Training

Stop Saying: “Just Be In A Calorie Deficit”

Nowadays, lots of coaches say: just be in a calorie deficit to lose weight…

Great, sounds simple, but most people already know this and still fail to lose weight. 

So how do you remain in a caloric deficit and find the right key to keep the weight off long term?

300 calories from a steak is the same as 300 calories from chocolate because calories are a unit of measurement, but they do not have the same effect on your body.

Particularly, when it comes to feeling satiated.

Food choices do matter.

300 calories from chicken breast is going to fill you up a lot more than 300 calories from your favourite sweet soda or a snack bar.

Here are some simple tips that will help you stick to your diet and get you in shape in no time. 

Follow this advice and you’ll keep the excess kilograms off while not starving yourself or having sudden cravings:

1. Don’t Drink Your Calories

Stop drinking sugary drinks as it’s not going to keep you full. Same goes for protein shakes when you’re dieting. Yes protein shakes are great for convenience, but whole foods are going to keep you satisfied for much longer.

2. Eat Your Protein First

Start all your meals with a source of lean protein such as chicken, white fish or turkey. These are low calorie sources of food that are very filling. Also, hitting your protein target will help you keep/build muscle while in a calorie deficit. This will also prevent you from over-eating at each meal from fats and carbs. 

3. Eat Your Veggies With Each Meal

Eat plenty of non starchy vegetables such as broccoli, asparagus and spinach. These are full of micronutrients and reduce your risk of cancer. They are packed with fibre and this stabilises your blood sugar, keeping you full.

4. Start With A Small Calorie Deficit

You want to be in a small calorie deficit, i.e. around 300 calories. Anymore than this is not sustainable and you’ll end up binge eating and then starting the diet again on Monday. Sounds like you? 

Your bodyweight in pounds times 12-13 is a good starting point.

For example: if you’re 170 pounds, multiply this by 12 to get your daily caloric intake for sustainable fat loss, so in this case its 2112 cal per day.

If you’re not dropping weight, reduce your calories by 200.


  • You need to be in a calorie deficit to lose weight.
  • How you do this is key to keeping weight off long term.
  • Making sure you’re not too hungry by being selective with food choices will ensure you keep weight off long term.

Want to get a physique that has you performing at the elite level? 

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