Here are 3 huge fat loss mistakes you need to fix to finally get lean.
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8 Signs You Are in A Calorie Deficit (You MUST Know This!)
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About the video:
We can all agree at this point that in order to get lean you need to be in a calorie deficit. But what we don’t all agree on is how to create a calorie deficit and most importantly, how to be consistent with your diet to lose weight. Losing body fat is a matter of hard work, consistency and patience as you’re changing your lifestyle to a healthy one.
In this video, I decided to share 3 big mistakes people make with their calorie deficit, often without even knowing it, that hold them from getting results. This is based on over a decade of coaching experience and having personally been between 10 – 15% body fat for almost 15 years. If you’re looking to finally get lean, this is what you need to know.
About Me:
My name is Mario Tomic. I specialize in helping entrepreneurs and busy professionals get a lean, healthy physique, maximize results, and create a sustainable lifestyle long-term.
Since 2011, I’ve spent over 10000 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 #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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Here are 3 big mistakes with your calorie deficit that you need to fix in order to finally get lean. Enjoy! -Mario PS. After you finish this video, you'll also enjoy this one https://www.youtube.com/watch?v=7HYagaRxctE
Getting tricked by an app is very common. For some reason my Fitbit always thought I had burned about 1000kcal during the night and congratulated me for the marathon.
Guy build like a tank
The app I'm using can be 50% light on calories and way over the top on calorie burn , I also found that my Withings scales were under reading my weight . I managed to lose 15 kilos without the gadgets , got them in the hope they would get me through the final tough bit to lose the last kilo .I stated walking 4.5 kms am and pm to back up my cycling .
Calories burned had me stuck for a long time because it made me overeat. I thought I was at my deficit, but I was maintaining or gaining weight commonly.
I appreciate this kind of video because it tells me not to give up and adjust instead and gaining/maintaining weight doesn't mean I failed
TLDW: Don't eat too much and walk 10.000 steps everyday
I do this, and I log everything: food, calories, protein, and activity/burned calories. I find it helpful. I use the Gemini AI built into my phone, and I think if you add your weight, height, and age/gender, it makes a difference in how accurate it can be. Plus, I have a wearable to track my steps. I found it all super helpful and definitely see progress. I'm at pant size 30 now and need a belt(went from pant size 36 to 30) and I'm definitely lean; I see lots of definition. Usually I end up in a deficit effortlessly now.
Your body fights you every step of the way when you try to burn fat. It does not want to burn fat, it wants you to keep eating sugar!
In my mind, a part of discipline is to set up your environment to help meet the goals. So….this means getting rid of food and drink items that will sabotage you and not replacing them. In my case, there was a point at which I was drinking soft drinks like a chain smoker puffs cigs. I got rid of them and don't even look that way when I am in checkout at the grocery store.
For me, every time I have successfully lost weight my calorie intake was always below my resting calorie burn and that gap (usually a few hundred calories) combined with all the calories burned from regular day movement and any workouts drives the weight loss in the right direction.
I knew! It's been in front of me the whole time… If only I hit the like button sooner I could've trimmed this pesky weight away!!! 😂 JK love the vid, thanks 👍
Very good video
It's kg, not pound.
Everybody out here thinking they're bodies disobey the first law of thermodynamics, smh.
Below 12% body fat, regardless of everything else, I had to drop the calories to 10 times the body weight in Lbs. Then Fat loss resumed now sitting at 11.5%. Aiming for 10% in 4 weeks
hahahaha
When it comes to counting calories I never trusted any "calories burnt" number.
Instead I took a number that will surely put me in a deficit or surplus, depending on my goals and then did modest adjustments for daily activity,
For example if I'm trying to lose weight, I might eat 300kcal more on a really active day, even if these calorie counters say I've burnt a lot more.
And from there, it's all about watching the scale and fine-tuning my caloric intake.
Jeste to sve super a sta mi kuhari da radimo kad smo stalno sa hranom haha 😁💪
Discipline is directly tied to habits/routines and environment
I implemented walking 15k steps per day 2 months ago – the problem I have when doing this and cutting calories, my legs feel like lead……..when I add calories to get more energy my weight stalls. All this deficit talk frustrates me, as my energy tanks all the time. It seems to me like you need to strike a balance and I just can't get it right ffs. Calorie deficit = less energy
Metabolic adaptation is still nonsense. Primary way to lose calories without simply eating less is cardio, and how many calories you lose during cardio only depends on your weight and not anything else. You cannot cheat laws of physics, lighter body requires less energy, and there's nothing else to it.
If you are using a power meter on a bike than your calories are pretty accurate.
well i just started on cutting calories this week. breakfast and lunch intake each work day totalled over 1400 calories. i'm looking at cutting that in half to gve myself as much wiggle room for dinner as possible to hopefully get into a deficit because i don't generally have control over what's for dinner as i do not live alone
I think this is what's happening to me now.
I dont think continuing reduce your calories is a good strategy. The key is confusing your body. So you start off with a caloric deficit for about 2-3 weeks and then bring it back up to normal BMR for a week, then bring it down again for 2-3 weeks. Also, intermittent fasting is good too. I try not to take too much advice from young people. When I was young I could do almost anything and lose fat. I also don't like to take advice from people who are genetically lean. Most people gain weight when they get older and it's not just because they do less ans eat more, it's because your testosterone drops as well as other complicated issues that have to do with aging. Show me an older guy who doesn't have good genetics and lost fat, and thats fhe guy I'll listen to.
Thanks for also including kilos. (I have no idea about pounds😢)
Do cheat days , eat normal 2 days in the week
Thank you for the sound advice.
Really love this channel, I started counting calories on Myfitnesspal (free version) since last week, and increasing my step count, and I'm excited! I removed the calories burned from my tracker because Mario is so right, the apps are overestimating how much we're burning. What apps are you guys using to track calories (ideally fully free version), im not super convinced about myfitnesspal. Wishing everyone strength on their pursuit of their goals.
I've also stopped drinking beer, and starting to drink 'Skinny Bitch' cocktail (its 1 shot of vodka, bit of lime juice, and rest sparking water, only 91 calories!)
I'm on the last 5kg i need to lose, already lost 10kg god help me keep up
Calorie deficit doesn't work because it's not a viable long term, 20+ year stragegy. If you've grown up as a normal joe, you grew up with chips, crisps, coke and burgers. Anyone not OCD-orthorectic or instagram-narcissist-brainwashed, aka someone over 45 y/o with kids and family and off the market for dating apps and social media, will tell you uni-sono that the best strategy is find something that can carry you into your 60s and 70s and 80s and still work. Forever quitting sweets, alcohol and meaty foods is not it. Burning calories through cardio and resistance training is, you can literally do this till you keel over of old age.