Weight Loss Tips

Calories In vs. Calories Out

Everything boils down to this principle: Calories in vs. Calories out. It doesn’t matter if you eat once a day or 17 times. It doesn’t matter if you do Keto or only eat spoonfuls of sugar. It’s about the energy you put into your body and the amount you expend.

  • Low calorie dense foods are the key.

    • This will allow you to feel more full.

  • Find the meal frequency you enjoy.

    • Five meals are optimal for muscle growth, more isn’t necessary for weight loss. Personally, I really enjoyed eating one meal a day (OMAD). I could have easily stuck to it as I followed the protocol for over four months. I only stopped to better support my muscle growth, as I focused more on weight lifting.

  • Your diet should be good enough you don’t need cheat meals.

    • If you do eat too much one day, simply eat less the next.

  • Protein takes more energy for your body to use.

    • Your body uses more energy, calories, to process protein as opposed to carbs or fat.

    • Eat more protein.

  • A small calorie deficit is better.

    • A 500 calorie deficit is where I would recommend starting. We all want to lose the weight today, but what really convinced me that slower is better, is that the higher the deficit the more likely you are to lose muscle.

    • The only real way to know what your maintenance calories are would be to record your calories each week until you find the amount of calories that you don’t lose or gain weight on. The important thing to note is that a pound of fat is 3500 calories, so a 500 calorie deficit would have you losing one pound a week.

  • Weigh yourself everyday.

    • Do this at the same time, right after you wake up is best.

    • You should lose weight on a week to week basis.

    • Don’t worry if you gain weight from one day to the next or within one day.

  • Don’t get too lean.

    • I’ve learned through experience. I’ve heard don’t get too lean because you’ll feel like garbage and be starving, but I got too lean anyway and guess what?

    • It’s different for everyone, but in general I would say if you don’t have a six pack, don’t even question if you’re too lean or not.