Since you decided to click on this blog post, I’m going to assume that you’re interested in learning how to lose fat SUSTAINABLY!

It’s important for me to emphasize the fact that this post is about SUSTAINABLE fat loss because there are so many gimmicky tactics and insane weight loss challenges out there that promise fast results. This is not that.

I’m all about teaching women how to lose fat without restrictive dieting so that they can not only reach their goals but also have the tools to maintain their results. This is done by implementing healthy and realistic lifestyle changes over time.

What does this mean exactly? Well for starters, it’s going to take you more than 7 days to lose 10lbs. (Side note: If you’re losing 10lbs in a week, increase your calories ASAP and consult your physician to ensure that whatever you’re doing to lose weight so rapidly isn’t compromising your health.) My approach to fat loss will have you losing approximately 0.5-2lbs a week (this will fluctuate and depends on a variety of factors including your starting weight, body composition and metabolism). Following my proven Macro-to-Mindful Method, it may take you longer to reach your goal weight if you have one, but you’ll be much more successful at keeping the weight off in the long run.

Calories In vs. Calories Out

When it comes to successfully reaching any fitness goal, you need to understand the basics of energy expenditure (a.k.a. calories in vs. calories out). Here are some key terms to be aware of:

Caloric Surplus: consuming more calories than you’re burning

Maintenance: consuming and burning the same amount of calories

Caloric Deficit: burning more calories than you’re consuming

Being in a Caloric Deficit

Depending on your fat loss goals, you either want to be at maintenance or in a caloric deficit. Being at maintenance is great for those who want to keep their current physique but lean out a bit and slightly decrease their body fat percentage. For those whose primary goal is fat loss and who want to change their body composition considerably, being in a caloric deficit would be ideal.

But how do you know whether or not you’re in a caloric deficit? Well, I’m so glad that you asked.

Calculating Your Caloric Deficit

Step 1: You need to determine how much energy (or calories) your body needs to perform its daily functions. This is known as your BMR or Basal Metabolic Rate. It’s SUPER IMPORTANT to know this number because you won’t want to consume fewer calories than this throughout the day. Being in a caloric deficit is great for sustainable fat loss, but compromising your health in the process is not.

Step 2: You need to determine what would be considered your maintenance calories. This is often calculated as your TDEE (Total Daily Energy Expenditure). Essentially this takes into consideration your BMR plus any additional physical activity that you do throughout the day in which your body expends energy outside of your resting metabolic rate.

Step 3: You calculate your deficit. This should be somewhere between your TDEE and BMR.

It’s as Easy as 1,2,3…

By this point I’m sure you’ve come to realize that there is quite a bit of math involved in figuring all of this out. Now, maybe you’re a mathematician but I definitely am not! So to simplify the math behind the method, I created some super-duper user-friendly “cheat sheet” spreadsheets for you to use. This way, all the calculations are done for you and all you need to focus on are sticking to your macro guidelines and start seeing results!

If you’re not too sure what macros are, you can read all about them here.

These incredible spreadsheets can only be found in my FREE 5-Day Mini Course, First 10! This course is delivered to you in 5 simple emails (yup, it’s delivered straight to your inbox every day) that teach you how to lose your first 10lbs.

Want to learn how to lose your first 10lbs in 5 days? Sign up here!

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