These are 5 rules to help you stay in a calorie deficit to maximize fat loss and get a lean physique.
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About the video:
If your goal is to get lean, staying in a calorie deficit is the most important skill you need to master. Creating a calorie deficit for weight loss and doing it for a few weeks won’t make a significant difference for most people. Areas such as belly fat and love handles are the last ones to lean out and will require a lot more patience and consistency with your caloric deficit.
In this video, I decided to share 5 tips that will help you not only create a calorie deficit but also sustain a calorie deficit diet, so you get rid of even the most stubborn areas of body fat. If your goal is to reach 12% body fat or 15% body fat, these calorie deficit tips will get you there.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#calories #getlean #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
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Here are 5 tips that will help you be more consistent with your calorie deficit so you can finally reach your goal physique. Enjoy! -Mario PS. After you finish this video, you’ll also enjoy this one https://www.youtube.com/watch?v=7HYagaRxctE
Great advice. I want to add: If people would just keep things simple, they’d lose weight. Calorie deficit is the ONLY method that’s scientifically proven to work for weight loss. I’d repeat this 100 times if I had the time and if I think people would read it. Because people are tricked into so much BS diets. They don’t realize ALL these diets actually accomplish is reducing calories but they make it sound like this special diet is some kind of magic. No, you just told a person to stop eating all that food and only eat THIS food. This creates a calorie deficit. It’s a neat trick. These days it’s SO easy to count calories, all you have to do is get an app and it does all the math and hard work for you. You can also take your weight and multiply it by 15 then reduce that # by 600 for aggressive weight loss or 400 for less aggressive. The apps do a great job, get one.
First tip….download his app lol
Or just eat only lunch and dinner breakfast you can get a bannana or fruits
Forget all of this. Just eat once a day. No snacking and only water.
This man is fine and so knowledgeable. I got my mojo back watching his videos.
Normally, I can't stand coaches who talk about calories, tracking, and general diet culture so much. However, I really appreciate your approach because I agree with most of what you say. You're preaching a sustainable, non-extreme approach, which is pretty uncommon these days (even when the coach acts like what they're talking about is sustainable).
Keep up the great work!
Can I stay in calorie deficit for life🤔🤔🤔
Excellent information. Thank you. Very doable.
Calorie intake adjustment mostly done by identifying high calories food which are consumed most and modifying their intake
omg…"like Einstein".
This was excellent. Thank you. So insightful.
no thanks bra..you do it
So that Caloric Deficit number can change overtime, if your in that deficit you started at and you stop losing weight you may need to increase that deficit? Correct?
Eat one meal a day and you cannot lose weight, only focus on macros once you lost the weight.
I started on 119 kgs ,i calculated my macros to get to 113kgs ,im eating oily and messed up foods but under my macros ,I'm currently at 115kgs ,but eating junk food such as oily stuffs make my gut bad ,itchy skin ,not feeling full ,hungry all time ,i switched to introducing some veggies and eliminate oily stuff slowly to get used to it and not get deprived.I included my favorite veggies ,now i feel good ,smooth skin .i wake up early not broken.
One thing that made a huge difference for me is time restricted eating, i only eat 2 meals a day, with my dinner being a big meal, this makes me full for most of the evening which is when I'm more prone to eat out of boredom. When i was doing 3 meals a day i had such a hard time sticking to a deficit, now with this routine its been pretty easy. Also i eat at maintenance on the weekend because its easier to be hungry when im working, when im home all day i am more likely to give in to hunger. I adjust my weekday calories to keep a deficit of at least 3500 calories for the week. Thats approximately 1 lb per week.
i live in a house with parents and younger ones.
My parents keep buying junk foods for them all the time.
After a long while on calorie deficit i keep coming back to this my parents junk foods.
Pisses me off
2:19 who tf chomps on a refrigerated loaf of bread like that lmaooooo
I do OMAD and only eat 4 eggs, some vegies and overnight oats.
Mario is so handsome 💕
We are so lucky that we can choose to lose weight rather than losing weight nonstop out of our control. 🙏
If i eat only one meal and its mcdonalds like a 4 piece chicken nugget with a small fry and i workout and eat the same thing everyday is that a "calorie deficit"?
helped
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Very clever suggestions. Thank you.
The log the calories before you eat is helping me
I have ordered food alot and it will charge you more if you order less and has resulted in me overeating.
recently I have been logging my carbs and i realize how bad some of the stuff is.
like say I am getting chipotle I usually got chips and queso sometimes going for the large
this week I was loging before I ordered and looked at it.
My burrito bowl – 600 cals
chips – 500 cals
large queso – 400 cals
… yeah maybe ill skip the chips and queso.
Very practical and useful tips for someone that is 3month in a calories deficit and struggling at the moment, those tips are a game changer, thanks you !
so to stay lean & have muscles showing best i need to stay in a calorie deficit period?
that point on motivation… really needed to hear that. lack of motivation is not an excuse. that's applicable to many things in my life.
It’s just not worth it lol so hard and you feel miserable
Edit 2y later: these methods really work. Ad it doesn’t have to be uncomfortable. I found gradually increasing my meal planing and having a very reasonable (200-400kCal) deficit is really working
When im working out and say I’ve had 2.3k calories as my deficit. Do I deduct from the calories I burnt from working out too or no? So if I consume 2.3k and burn 200 calories then im at 2.1k or do i now consume 2.5k and the 200 deducted so im now at 2.3k?
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185.
P.S. – I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Awesome video. Some great tips. Very well explained and good pace.
do you live in germany? 🙂