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To apply for 1-on-1 Online Fat Loss Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/ ------------------------------------- You may have seen online that you need a calorie deficit for fat loss. But how do you go about actually creating a calorie deficit? How many calories should you consume in a day and what about doing cardio? How to calculate your calorie deficit for fat loss? In today’s video, I will discuss how you can create a calorie deficit for losing body fat. I will also simply explain why a calorie deficit is the single most important variable that helps you lose fat. First of all, it is important to understand that calories are a unit of measurement for energy. If you consume a 300-calorie meal, this provides your body 300 calories worth of energy. This is relevant because your body fat is basically an energy reserve. If you do not provide your body enough energy from food to fuel your daily activities, your body has to burn off its internal energy reserves in the form of fat. On the flip side, if you consume too many calories in a day, your body has more energy than it needs and will store energy in the form of fat. So your calorie intake has a direct relationship with how much body fat you lose or gain. To achieve a calorie deficit, you can consume fewer calories, exercise more or a combination of both. Usually, a combination of more activity and consuming fewer calories works best. But the main variable to look into for most people is calorie intake. It may take 1 hour of intense running to burn roughly 500 calories, but you can consume those 500 calories back in a matter of 10 minutes. And assuming you already train multiple times per week, there is only so much more exercise you can do without running into recovery issues. So having tight control over your calorie intake is where most of the gain is in terms of creating a calorie deficit for fat loss. If controlling your calorie intake is that important, how do you know how many calories you should consume? There are multiple ways you can go about this. But I will show you one simple method you can start with. If you take your bodyweight in pounds and multiply it by 10-12, most people will be in a moderate-calorie deficit. So if we take a 175 lb. person as an example, this person can consume between 1750-2100 calories per day. Give the 10-12 calories per pound target a try for at least 3 weeks and track fat loss progress. If you do this and you lose roughly 1% of your bodyweight per week, that is great. You are in a calorie deficit and well on your way to achieve your fat loss goals. If for 3 weeks in a row your bodyweight stays stagnant and you notice your clothes don’t fit any different, you may need to change your calorie intake. Decreasing your daily calorie intake by roughly 10% is a good idea if you notice that you are not progressing after 3 weeks. Now, there are obviously more nutrition variables relevant to fat loss that we haven’t discussed here. For instance, the type of foods you eat are relevant because some foods are more filling than others and make it easier to maintain a calorie deficit. But the reason I focus on calories in this video is that it’s the single variable that by itself will produce fat loss progress. In the video, I also dive into topics like cardio for fat loss, lifting weights for fat loss and how to change your calorie intake over time. ------------------------------------- SCIENTIFIC REFERENCES: Calorie Deficit NEAT Research: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-7 Importance Calorie Deficit Research: https://www.ncbi.nlm.nih.gov/pubmed/28765272 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y Cardio and Fat Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771367/ Lifting Weights and Fat Loss: https://www.ncbi.nlm.nih.gov/pubmed/28871849 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522839/ ------------------------------------- MUSIC CREDIT Music by Ryan Little - Matter of Time YouTube: https://www.youtube.com/channel/UCNNW... Instagram: https://www.instagram.com/iamryanlittle/ Soundcloud: https://soundcloud.com/iamryanlittle
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Day 9 Today is a day of Tired confessions about my outlooks on my weight loss past, present and future. My Daily points :41 Today used: 41 Flex points left: 35 Starting Weight 11/2013: 268.8 1/5/14 Weight: 257.6 Total: 11.2 pounds I weigh in on Sundays so I will update on Sunday Vlogs! Thanks for watching! Please join on the daily vlogging. Love you all and thanks for the support! Lisa B :-)
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Is a calorie a calorie when it comes to weight loss? How to eat yourself lean with a vegan diet. Whether you are looking to get lean for bodybuilding, to build an amazing 6 pack or just lose fat in general eating is the key to doing this. What are the best exercises to lose belly fat Without a sensible diet healthy weight loss is not possible.I talk about the best diet to get lean and stay lean. I go through my simple steps to improve your diet and shred fat and build muscle. The most healthy diet foods are discussed right here. No fads, no gimmecks, no shortcuts, no sheep in the shed! -~-~~-~~~-~~-~- Check out: 5 easy running tips Episode 2 to improve running technique, speed and distance https://www.youtube.com/watch?v=xAyn--HIFog -~-~~-~~~-~~-~-
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Janelle Brown, a prominent figure in the reality TV show “Sister Wives,” has been making headlines for her incredible weight loss transformation in recent years. Fans have been in awe of her dedication and commitment to leading a healthier lifestyle, and many have been inspired by her journey. In this article, we will explore Janelle Brown’s weight loss transformation and share some tips that she has used to achieve her goals.
Setting Goals and Making a Plan
One of the key factors in Janelle Brown’s weight loss journey was setting realistic goals and making a plan to achieve them. She knew that she wanted to make a change in her life, both for herself and for her family, so she took the time to outline what she wanted to accomplish and how she planned to do it.
Janelle started by consulting with a health professional to determine a healthy weight range for her body and set a goal weight to strive towards. She also made a plan for incorporating healthier eating habits and regular exercise into her daily routine. This helped her stay focused and motivated throughout her weight loss journey.
By setting clear goals and making a plan to achieve them, Janelle was able to stay on track and make steady progress towards her weight loss goals. This approach can be helpful for anyone looking to make a positive change in their life, whether it be related to weight loss or any other aspect of health and wellness.
Healthy Eating Habits
As with any weight loss journey, healthy eating habits played a crucial role in Janelle Brown’s transformation. She made a conscious effort to incorporate more fruits, vegetables, lean proteins, and whole grains into her diet while cutting back on processed foods, sugar, and unhealthy fats.
Janelle also practiced portion control and mindful eating, which helped her better understand her body’s hunger and fullness cues. By paying attention to what she was eating and how it made her feel, she was able to make better choices and avoid mindless snacking or overeating.
In addition to making healthier food choices, Janelle also stayed hydrated by drinking plenty of water throughout the day. This helped her stay full and energized, as well as aiding in digestion and metabolism. By prioritizing her nutrition and making smart food choices, Janelle was able to fuel her body for success on her weight loss journey.
Regular Exercise Routine
Alongside her healthy eating habits, Janelle Brown also incorporated a regular exercise routine into her daily life. She found activities that she enjoyed, such as walking, hiking, yoga, and strength training, and made them a priority in her schedule.
Consistency was key for Janelle when it came to exercise. She made a commitment to herself to move her body every day, whether it be through a formal workout at the gym or simply taking a walk around her neighborhood. This helped her stay active and maintain her weight loss progress over time.
By finding activities that she loved and staying consistent with her exercise routine, Janelle was able to build strength, endurance, and confidence in her body. Regular physical activity not only helped her shed pounds but also improved her overall health and well-being.
Positive Mindset and Self-Care
Throughout her weight loss journey, Janelle Brown prioritized maintaining a positive mindset and practicing self-care. She recognized that mental and emotional well-being play a significant role in overall health and wellness, so she made it a point to take care of herself on a holistic level.
Janelle practiced mindfulness and stress-reducing techniques, such as meditation, deep breathing exercises, and journaling, to help her stay grounded and centered during challenging times. She also made time for activities that brought her joy and relaxation, such as spending time with loved ones, reading, and engaging in hobbies.
By nurturing her mental and emotional health, Janelle was better equipped to stay motivated, overcome obstacles, and maintain her weight loss progress. Her positive mindset and commitment to self-care were essential components of her transformation and can serve as inspiration for others on their own wellness journeys.
Celebrating Successes and Staying Motivated
As Janelle Brown progressed on her weight loss journey, she made it a point to celebrate her successes and milestones along the way. Whether it be reaching a certain number on the scale, fitting into a smaller clothing size, or achieving a personal fitness goal, she took the time to acknowledge and celebrate her achievements.
Celebrating successes helped Janelle stay motivated and inspired to continue working towards her goals. She also found support and encouragement from friends, family, and fans, who cheered her on and provided a sense of community throughout her journey.
By staying positive, focusing on her progress, and celebrating her accomplishments, Janelle Brown was able to maintain her motivation and drive towards her weight loss goals. This mindset can be beneficial for anyone looking to make positive changes in their life and achieve success in their health and wellness endeavors.
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Are you struggling to lose weight and looking for a natural way to support your weight loss goals? Bio Lyfe Keto supplements may be the solution you’ve been searching for. These supplements are designed to help boost your metabolism, increase energy levels, and support fat burning, making it easier for you to achieve your weight loss goals. In this article, we will explore the benefits of Bio Lyfe Keto supplements and how they can help you on your weight loss journey.
The Science Behind Bio Lyfe Keto
Bio Lyfe Keto supplements are formulated with natural ingredients that have been scientifically proven to support weight loss. One of the key ingredients in these supplements is exogenous ketones, which can help your body enter a state of ketosis more quickly. Ketosis is a metabolic state in which your body burns fat for energy instead of carbohydrates, making it easier to lose weight. By taking Bio Lyfe Keto supplements, you can help support your body’s natural fat burning processes and accelerate your weight loss results.
In addition to exogenous ketones, Bio Lyfe Keto supplements also contain other natural ingredients that can help support your weight loss goals. For example, these supplements may contain antioxidants that can help reduce inflammation in the body, improve digestion, and support overall health. By incorporating Bio Lyfe Keto supplements into your weight loss routine, you can give your body the extra support it needs to reach your goals.
The Benefits of Bio Lyfe Keto Supplements
There are many potential benefits to incorporating Bio Lyfe Keto supplements into your weight loss routine. One of the primary benefits of these supplements is their ability to help boost your metabolism. By increasing your metabolic rate, Bio Lyfe Keto supplements can help you burn more calories throughout the day, even when you’re not exercising.
Another benefit of Bio Lyfe Keto supplements is their ability to increase energy levels. When your body is in a state of ketosis, it burns fat for energy, which can help prevent energy crashes and keep you feeling more alert and focused throughout the day. By taking Bio Lyfe Keto supplements, you can experience increased energy levels that can help you power through your workouts and stay motivated to reach your weight loss goals.
How to Incorporate Bio Lyfe Keto Supplements Into Your Routine
If you’re interested in trying Bio Lyfe Keto supplements to support your weight loss goals, there are a few key ways you can incorporate them into your routine. First, be sure to follow the instructions on the product label and take the recommended dosage each day. Consistency is key when it comes to seeing results with any supplement, so be sure to take Bio Lyfe Keto supplements consistently to experience the full benefits.
In addition to taking Bio Lyfe Keto supplements, be sure to maintain a healthy diet and exercise routine to support your weight loss goals. While these supplements can help accelerate your results, they are most effective when combined with a healthy lifestyle. Be sure to eat a balanced diet rich in whole foods, get regular exercise, and stay hydrated to support your body in reaching your weight loss goals.
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Overall, Bio Lyfe Keto supplements can be a valuable tool in supporting your weight loss goals. By incorporating these supplements into your routine, you can help boost your metabolism, increase energy levels, and support fat burning, making it easier to achieve your weight loss goals. If you’re looking for a natural way to support your weight loss journey, consider giving Bio Lyfe Keto supplements a try and experience the benefits for yourself.
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Looking for an easy way to lose weight? Try walking at home! In this video, we'll show you how to shed those extra pounds simply by walking in the comfort of your home. 🙏 SUBSCRIBE for more videos! https://www.youtube.com/@fitnesswithbarbara?sub_confirmation=1 Donation / Support: Pay Pal: https://www.paypal.com/paypalme/barbsweet Venmo: @barbsweet Barbara is a Credentialed Teacher with Advanced Degrees in Education, a Registered Yoga Teacher (RYT), and a Silver Sneakers Instructor. Barbara teaches in person locally, and her classes are always in high demand! #walkingworkout #walkingexercise
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