INFO:

Calorie deficit ≠ eat less food 🙅🏻‍♂️ Let me explain… When people try to set up a calorie deficit, they usually do 1 of 2 things: Either 1️⃣: They cut as many calories as they can Or 2️⃣: They just try to exercise more Which *can* put you in a deficit… But sounds like the least amount of fun (ever) But that isn’t even the best way to do it? Because a calorie deficit isn’t just if you can *exercise* more than you eat… It’s if your *entire life* burns more than you eat Here’s an example: 🚶🏼‍♀️If you add a 15-minute walk after each meal (3x per day) - and use a standing desk for half of your work day instead of just sitting: +400 calories burned through NEAT 🐣🥩 Then let’s take your low protein diet and make it a high protein diet: +100 calories burned through TEF 😴💤 After that, you focus on building some muscle, fixing your sleep, and managing your stress: Potentially up to +100-200 more calories per day over time by adjusting BMR And 💥BOOM💥 Without spending another minute in the gym, you just increased your metabolic rate by: +700-800 calories per day 🔥 Now, of course, all of these changes take TIME, and the actual calorie burn will vary greatly from person to person. This is just to paint you a picture of the parts of your life you might be missing when setting up a calorie deficit STUDIES USED: TEF: PMID: 4025189 NEAT: PMID: 15102614 BMR: PMID: 2243122 PMID: 7282608