Creating a calorie deficit is the key to fat loss, but many people still do it wrong. In this video you’ll learn the 5 big calorie deficit mistakes you need to avoid to see results.
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8 Signs You Are in A Calorie Deficit
5 Rules For Staying In A Calorie Deficit
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About the video:
If losing fat is as simple as creating a calorie deficit, why aren’t more people at 10 – 15% body fat? The reality is, simple doesn’t mean easy. When it comes to being in a caloric deficit, most people do it wrong, or they’re simply not consistent enough. They set their calories too low or don’t even know how to calculate a calorie deficit properly.
In this video, I share 5 big mistakes people make with creating a calorie deficit that hold them back from losing weight and seeing results. Fix these diet mistakes, and I’m confident you’ll finally get the lean physique you’re looking for.
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 #caloriedeficit #fatloss
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 big mistakes people make when creating a calorie deficit and what you need to do instead to see results. Enjoy! -Mario PS. If you haven’t seen it already, here are 5 Signs Your Calories Are Too Low https://www.youtube.com/watch?v=xg2ZUjiioSk
I was always scared to subtract from my TDEE, and ALWAYS took from BMR. Once I changed this OMG, to finally lose weight without my lights flickering, low energy low everything, walking around with my eyes closed, the negative thoughts etc. This is so much better but it takes much longer.
My watch tracks the calories I burn, including my workouts. It also shows my average daily calorie burn over the past week, month, and year. I just take the lowest average, eat 78% of that, and that's my daily calorie target. I settled on 78% because eating less makes the diet hard to stick to, while eating more slows down my fat loss. It's not 100% accurate, but it works for me. I also weigh and track everything I eat
So, CAL AI's recommended calorie goal for a deficit is inaccurate?
This just works all!.
If been on it for 5 months now went from 97 kg to 86 and am around 12% body fat. My goal is to get just a bit below 10, so around 9.5.
And this last 2-3 % are gonna be hard as hell. The lower you get, the harder it gets. Just stick to the plan and believe in the process. Sometimes you won't see any progress, on the scale, for a week. And then there is the drop.
Hvala Maio!
so i found the problem. my tdee is 3900 calories. my job is very physically demanding and i hit the gym right after work EVERYDAY . that explains why my cortisol is so high because a lot of days i end up only eating around 1500 calories or less. thats insane!!
Im about 260lbs, ive done a 1700 defecit and lost around 40lbs. But now restarting it at 1700 ive had very limited results (1lb down in over 10days) I lift about 4-5 days a week with some cardio, with 200 grams of protien per day. Should I just up to around 2,000 (Tdee reccomended)?
Really good video honestly
No one eats a slice of pizza in 2 MINUTES. Give me 20 SECONDS and I'm done!
Bunch of BS this dude is talking none sense. I have been on a caloric deficit + 14K steps per day + 1 1/2 hours of walking per day and I actually agained 0.4 lbs lol What I do now is I go by my BMR – food intake. You don't need to exercise at al to lose weight or fat. It all comes to diet. Hitting the gym and exercising in general is a huge fat lie! Final world make sure you eat 1 gram of protein per your body weight while you are in a caloric deficit and avoid carbs and fat and measure week by week your weight. If you see no change then bring that target calorie in take lower. Exericise and so called "hitting the gym" does not work when it comes to fat loss or weight loss but it works in getting jacked, stronger, and healthier but for those who just want to lose weight is a waste of time, energy, money, and pain.
my TDEE is 2300 but I'm running 4-5x a week, how do I determine my Deficit now?
Eating 1700 everyday at 80 KG Skinny fat, lost 100 grams from sunday to sunday, so nothing. 3 workouts a week + cardio each.
I definitely want my 12 pack abs and crazy veins to show up
Counting daily calories is new to most people. I had been doing it for about a week when I was invited by my mom to Red Lobster.
Oh boy. Thats when you really learn why we get fat. Had I ordered my usual it would have been about 1300 calories. I'm only allowing myself 1800 a day !
I had to back off on SO many things. Just a coke with a refill can be 600 calories! No soda for me !!!
Just that one Red Lobster visit taught me a life long lesson.
Counting calories will do you good in SO many ways !
Our bodies and minds do better when we struggle or are challenged. It’s natural for us to seek comfort and safety, but in a world of plenty, one has to choose restraint, just to be healthy.
I set my calorie deficit to 2140 but I'm stuck eating at only 1600, 1700, 1100, 870….
My tdee is 3200 at 19 stone, but my god, trying to eat 2500-2700 calories a day is too much for me. Ive never esten so much food, safe to say that i am full all the time though. But will keep to it and see how it goes as need to lose weight. I now understand why people who are active eat so much 😂
Is it 1G of protein per pound of target body weight or 1G of protein per KG of target body weight? I keep seeing conflicting information on this. I am in the process of losing weight and Im trying to get enough protein so that I would not lose muscle or hair.
Okay today for example I had three eggs at breakfast sauteed and butter which I amortized to 400 calories, then I had a Premier Protein Shake plus two scoops of protein powder which I also amortized to 300 calories, for lunch I had a large can of tuna fish with a literal tbsp of Best Foods Italian dressing which of course I amortize up to just over 300, because I was up too late last night I decided I needed something sweet so I got myself a think bar which was 200 calories, while I was at work I had myself a plain phage Greek yogurt which I amortized to 100 calories, and later in the day I intend to have another packet of tuna fish which I will be rounding up to 100 calories
1500 average for 2 weeks so far….tons of protein (150g or more) daily and squats every other day. Not sure if I'm doing something wrong or if not enough time has passed
2:57 enjoy the dislike