Tag CalorieDeficit

Fat vs Weight

Believe it or not, fat loss is largely linear. If you maintain a caloric deficit you will lose fat, the rate of which is pretty constant when you are consistent with your diet. The complete mind f**k for all of us is that weight loss is far from linear. Day to day, week to week it has it’s ups and downs in a short term period. You hear so many give the advice to not rely on the scales, but in absence of other measures it can be hard to not step on and check. Resist the urge unless it’s part of your planned check in as frequent acute differences can take you from feeling great about a weeks hard effort, to feeling like you want to pack it all in.

Know that once you have hit your plan, that you are going in the right direction regardless of short term weight fluctuations!

Fat vs WeightAffects Fat (Long Term)

      • Calories – Plain and simple, it’s calories in vs expenditure (calories out) that will make the difference in the long term.

Affects Weight (Short Term)

Note: Chronic (long term) difficulties with some of the below items can mean that your body responds differently to standard calorie deficit for your weight however the above Calorie principle still holds true, it just may be more difficult for you to find a consistent calorie number. In addition, many of the below are also triggers which can easily cause us to over consume and enter into a Calorie Surplus.

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Protect The Deficit

Protect The DeficitYou have a number, I have a number, We all have a number. A caloric maintenance number where by if you eat exactly that number of calories you will neither lose or gain weight (Leaving aside acute factors such as the make up of your diet which can effect water retention etc. in the short term).

Almost all nutrition plans you receive will have a daily calorie target. Rather than focusing on the amount of calories you eat in a day,  you should start to focus on the calories that you have accumulated towards your deficit.

For fat loss clients, your target daily calories have been issued by your coach to create a sustainable calorie deficit  in line with your goals and this is really worked out on a weekly basis and divided evenly across the week. So while you have a daily calorie target which is always visible and known on the plan, you also have a daily calorie deficit target.

Every day you are accumulating a deficit which is key to remember because maintaining this deficit is what will ultimately determine your success in achieving your fat loss goal. You must protect the deficit.

Eating all of your meals on plan is brilliant and you should be happy with yourself when you do, but you should also be happy that you have banked calories towards your deficit. Focusing on your deficit and what you’ve accumulated throughout the week works well because when you get to Friday or Saturday it can be quite easy to eat a little extra or add in some snacks which not only remove the deficit from that days eating but can also undo the deficit that you’ve been working hard to achieve all week.

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