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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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Erika Jayne, the glamorous and talented star of The Real Housewives of Beverly Hills, is known for her bold personality, killer style, and jaw-dropping dance moves. However, one aspect of Erika’s life that often goes unnoticed is her dedication to health and fitness. In recent years, Erika has undergone an incredible weight loss journey that has left fans in awe of her transformation. From her diet secrets to her workout routine, Erika has inspired many with her commitment to leading a healthy lifestyle.

The Beginning of Erika’s Weight Loss Journey

Erika Jayne’s weight loss journey began several years ago when she made the decision to prioritize her health and well-being. Like many people, Erika struggled with maintaining a healthy weight and finding a balance between enjoying food and staying in shape. With the support of her family and friends, Erika set out on a mission to make lasting changes to her lifestyle that would not only help her shed pounds but also improve her overall well-being.

One of the key factors in Erika’s weight loss journey was her commitment to following a balanced and nutritious diet. Instead of turning to fad diets or quick fixes, Erika focused on nourishing her body with whole, nutrient-dense foods that would fuel her workouts and support her weight loss goals. By making simple yet effective changes to her eating habits, Erika was able to see significant results in a relatively short amount of time.

In addition to revamping her diet, Erika also made exercise a priority in her weight loss journey. As a former dancer, Erika has always enjoyed staying active and moving her body, but she took her fitness routine to the next level when she decided to lose weight. From daily workouts at the gym to regular dance classes, Erika put in the time and effort to sculpt her body and build muscle mass. Her dedication to fitness not only helped her shed unwanted pounds but also boosted her confidence and energy levels.

Erika’s Diet Secrets

One of Erika Jayne’s diet secrets is her commitment to eating a balanced and nutritious diet. Instead of restricting herself or following strict meal plans, Erika focuses on incorporating a variety of foods into her diet that provide her with the energy and nutrients she needs to thrive. By sticking to whole, unprocessed foods like fruits, vegetables, lean proteins, and healthy fats, Erika is able to fuel her workouts, maintain a healthy weight, and feel her best.

Another key aspect of Erika’s diet is portion control. Rather than overeating or depriving herself, Erika listens to her body’s hunger cues and eats until she feels satisfied. By practicing mindful eating and paying attention to her body’s signals, Erika is able to enjoy her favorite foods in moderation without going overboard. This balanced approach allows Erika to indulge in treats occasionally while still staying on track with her weight loss goals.

In addition to eating well-rounded meals, Erika stays hydrated throughout the day by drinking plenty of water. Hydration is essential for overall health and can also help with weight loss by boosting metabolism, curbing hunger, and improving digestion. Erika makes it a point to carry a water bottle with her wherever she goes and sip on water throughout the day to stay hydrated and energized.

Workout Routine and Fitness Tips

Alongside her healthy diet, Erika Jayne is dedicated to maintaining a consistent workout routine that keeps her in top shape. One of Erika’s go-to workouts is dance cardio, which not only helps her burn calories and stay fit but also allows her to unleash her inner performer. Whether she’s taking a dance class or following along with a workout video at home, Erika loves incorporating dance into her fitness routine to keep things fun and exciting.

In addition to dance cardio, Erika also includes strength training in her workouts to build lean muscle mass and sculpt her physique. By using weights, resistance bands, and bodyweight exercises, Erika is able to target different muscle groups and challenge her body in new ways. Strength training not only helps Erika stay toned and strong but also boosts her metabolism and enhances her overall fitness level.

To stay motivated and accountable with her workouts, Erika often partners up with a workout buddy or enlists the help of a personal trainer. Having a support system in place can make all the difference when it comes to sticking to a fitness routine and reaching your goals. By surrounding herself with positive and encouraging people, Erika is able to stay motivated and inspired to keep pushing herself in her workouts.

Final Thoughts on Erika Jayne’s Weight Loss Journey

Erika Jayne’s weight loss journey serves as a powerful reminder that anyone can transform their body and improve their health with dedication, hard work, and a positive mindset. By making simple yet effective changes to her diet and fitness routine, Erika has not only achieved her weight loss goals but also embraced a healthier and happier lifestyle. Whether she’s hitting the gym, whipping up a nutritious meal, or dancing up a storm, Erika’s commitment to health and wellness is truly inspiring.

As fans continue to watch Erika Jayne on The Real Housewives of Beverly Hills, they can celebrate her incredible transformation and use her journey as motivation to pursue their own health and fitness goals. Erika’s dedication to leading a healthy lifestyle is a testament to the power of perseverance and self-care, and her weight loss journey is a reminder that with hard work and determination, anything is possible.

Whether you’re looking to shed a few pounds, boost your energy levels, or simply feel better in your own skin, Erika Jayne’s weight loss journey offers valuable insights and inspiration for anyone on a path to a healthier and happier life.

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Fat Loss STUCK? Here's What You're Doing WRONG! Struggling to lose weight? You might be unknowingly holding yourself back from achieving your fat loss goals! In this video, we'll explore the common mistakes people make that sabotage their fat loss progress, and provide you with actionable tips to overcome them. From diet and exercise to mindset and motivation, we'll cover it all. Get ready to break through your weight loss plateau and finally reach your goals! **Fat Loss STUCK? Here’s What You’re Doing WRONG!** Are you frustrated because your fat loss journey has hit a plateau? In this video, we’ll explore common mistakes that might be keeping you from achieving your weight loss goals. Discover practical tips and strategies to get back on track and see the results you want! From diet missteps to workout pitfalls, we’ll cover it all. **Don’t forget to like, share, and subscribe for more guides on achieving your fitness goals!** #FatLoss #WeightLossJourney #FitnessTips #HealthyLiving #Nutrition #WeightLossPlateau #GetFit #HealthyHabits #FitnessMotivation 5 min Full Body Fat Burn HIIT Ab, Core, Arm, Back, Leg, Thigh & Cardio Welcome to the " weight loss in 5 Days Challenge" with Manmohan Yogi! In this video series, we'll guide you through a powerful workout routine designed to help you shed belly fat effectively at home within just five days. Belly fat can be stubborn, but with the right exercises and dedication, you can achieve impressive results quickly. This challenge focuses on five key exercises carefully selected to target your abdominal muscles and boost fat burning. Each day, you'll perform a set of exercises that engage your core, helping to tone and strengthen while also burning calories. Consistency is key, so follow along with Manmohan Yogi each day to maximize your results. The exercises included in this challenge are simple yet effective, requiring minimal equipment and suitable for all fitness levels. Manmohan Yogi will provide clear instructions and demonstrate each move, ensuring you perform them safely and effectively. Get ready to sweat, feel the burn, and see real changes in just five days. Remember, combining these exercises with a healthy diet and lifestyle will optimize your results. Join us in this exciting challenge and say goodbye to belly fat in just five days! Don't forget to like, subscribe, and share your progress with us in the comments below. Let's get started on this journey towards a stronger, leaner you! #cardio #weightloss #BellyFatChallenge #FitnessGoals #HomeWorkout #FatLoss #ExerciseAtHome #FitnessJourney #GetFit #HealthyLiving #AbsWorkout #ManmohanYogi #FitnessMotivation #LoseWeight #WorkoutAtHome #CoreStrength #FitLife #BodyTransformation #FitnessChallenge #HealthyLifestyle #SummerBody #stayactive #Yoga #YogaForWeightLoss #StomachExercises #HealthAndFitness #ManmohanYogi #YogaPractice #HealthyLiving #Wellness #FitnessJourney #योग #पेटकीचर्बी #स्वस्थजीवनशैली 1. LOSE BELLY FAT IN 5 DAYS Challenge | Lose Belly Fat In 5 Days At Home By Manmohan Yogi • LOSE BELLY FAT IN 5 DAYS Challenge |... 2. Fearless Fat Loss Challenge: 100% Guaranteed Results||fat burn yoga by manmohan yogi #yoga #fatloss • Fearless Fat Loss Challenge: 100% Gua... 3. Manmohan Yogi ||Master Diet Plan For Weight Loss/Weight Gain/Sugar/For kids Etc By Jairam Yoga • || Manmohan Yogi ||Master Diet Plan F...

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