Here are 3 simple habits I use to make staying in a calorie deficit much easier. I highly recommend you add these to your routine!
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About the video:
In theory, losing body fat is as simple as eating less and moving more. It’s all about creating a calorie deficit and then sustaining it during the entire fat loss phase. But the thing is, simple it’s the same as easy. Most people who go on a diet can’t stay consistent enough and eventually revert to their old habits. The same applies to exercise and most other habits. Change is hard.
This is why in this video, I decided to share 3 habits that I use to help me stay in a calorie deficit consistently. I’ve been between 10 and 15% body fat for over a decade, and for many, these 3 habits are the missing piece they need to finally reach their goal physique and create a healthier lifestyle.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physiques in the most efficient way possible and build a long-term lifestyle.
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.
#bodyfat #fitness #getlean
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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We all know that the most important thing for getting lean is creating a calorie deficit. Much easier said than done! In this video I share 3 habits that will help you stay consistent with that deficit and finally get to your goal! -Mario PS. After you finish this video, check this one where I cover eating habits that got me shredded: https://www.youtube.com/watch?v=IGtzFCRI6qQ
I am lucky enough to like whole foods, I don't need pizzas and donuts to be happy although I like them a lot. I can say that when I eat these junk foods there is no negotiation, either I eat as much pizza as I want or not eat pizza at all which is the case 90% of time.
I recently discovered another type of negotiation: which part of the day I prefer to be hungry, for example it is much easier than I ever thought to cut calories from breakfast and lunch, especially if I am busy with my projects and I "get in the zone" being hungry is enjoyable, add to this what Mario said in another video that every time you are hungry think of it as loosing fat.
So I save some calories for evening when we watch movies, this is the time I cannot resist eating (still good whole food snacks). And boom, cutting phase is easy, I am very satisfied, works like a charm.
Most important, find something to do if you don't have for the time you want to be hungry, either hobby or work or repairing stuff. Don't just sit and watch TV or wasting time on internet.
Trade-off between protein and calories is a great tool. I am still at 30%, but what I have noticed, is that by the time you eat enough protein you are not as hungry any more.
The second one is the hardest but it’s the most beneficial if you can achieve it. Very good video
I know that a lot of these videos are repeating the similar points, but I got to say, the reminder regularly is really helpful staying focused on the goal.
am kinda confused about the saving calories, okay lets say today monday i had 3000caloroies and my deficit is 1400-1600cal, does it mean i have 7000calories left for the next 6 days?
These tips are truly spot-on, but for some reason, they are uncommon on the internet. I wish someone had told me these things 10 years ago. Instead, I came to the same conclusions after a decade of failures.
I saw your name mentioned in Reincarnation as a legit source of fitness related info. Keep it up Mario 🙌
What's your thoughts on the ebook?
Valuable information appreciate your channel
Or jus go carnivore my dude don’t have to worry bout a deficit
I don't do calorie banking and instead just let myself go for that day and get right back on track afterwards, what was shown in the video was only an example, but you've got to be nuts to think I'll only go 300 calories above maintenance during an event or something, try 1000. If you've been in a deficit for a while going off course for 1-2 thousand calories is nothing and may even help you reach your goals.
Can you reveal abs by walking? Assuming you are in a calorie deficit
Dude, you need to start bulking your shoulders ASAP, it’s a shame to watch all that hard work and to see that weird proportions
I really need some help with the calories/nutrition!!!
I google 3 skinless chicken legs calories and the stupid web gives me so many different amounts. Anyone knows a great reliable source or better then google to get very close nutrition facts?
Thank you ahead.
Best channel on YouTube by far. You never sound arrogant and your tips are dummy proof. Thanks for providing this content. I rewatch every time I’m having that inner negotiation.
Your T-Shirt is amazing which one is it ?
Lose It! app has got the banking feature, plus a "flexible weekender" plan where you can pick two or three days that will get a higher target while decreasing the other days
Really enjoy and appreciate you for giving NEW tips/strategies that are useful, logical and sustainable!
Maybe One day on all these pod casts somebody will sit down with this evil voice in all of our heads and bring accountability 😂
I workout 6 months now.. Lose 12kg , but now is so hard to lose more.. I almost can see my abs, but i dont know if I just need more patience or im making so kind of mistake.. I track all my calories (even the spoon of olive oil I use to cook)..
I usually I consume 2000 calories and lost around 500calories in cardio.. I am 75kg and 1.75m .. Learning a lot from your videos
Love the idea of calorie banking!
Currently as im trying to loose weight id restrain myself certain days as i went over 2000kc goal but now I try to see it as i can hold my deficit most days and others i might get maintenance/slightly above. But new thinking is always helpful.
Thank you for sharing your wise words! Regards Dave
besides being harder to do, is there any other consideration banking only 10% of calories for later, instead of 30%?
hey Mario…I really like your 2011 physique, that's the body I thrive for, kinda model-esque; not too much hypertrophy, but not too little neither. could you make a video about it? great videos btw, really love how quick, informative, and straight-to-the-point they are!
There's a 4th habit that's actually the very first one everyone NEEDS to do: smash that like button
👍🏽🏋🏻💪🏽💯🔥
It is as easy as eating potatoes. 1 kg + cottage cheese, eggs, meat. You are going to start thinking if you have some health problem or something because of how fast and easy you are going to lose weight while being satiated all the time.
Mario, I’m getting fat. Its cold out and I’m indoors more.. how to stay at a lower body percentage on the off season, of outdoor activities and long walks
Absolutely love your content. It's really helping me on this journey of body fat loss
I've watched a lot of your videos and it always impresses me how you can find new ways to cover weight loss & other goals! I liked your idea in a previous video about walking around the gym in between sets so that you can easily add an extra 3000 or so steps in for the day.