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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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Are you looking for a natural way to support your ketogenic diet journey? Rubio Keto Gummies may be the solution you’ve been searching for. These gummies are formulated with a blend of ingredients designed to help you reach your health and wellness goals while following a low-carb, high-fat diet.

Ingredients

Rubio Keto Gummies contain a carefully selected blend of ingredients that work together to support your body’s ketosis process. These ingredients include:

BHB Ketones: Beta-hydroxybutyrate (BHB) is a ketone body that helps your body enter and maintain ketosis. It can enhance energy levels and mental clarity while reducing cravings for carbohydrates.

MCT Oil: Medium-chain triglycerides (MCTs) are a type of fat that is easily converted into ketones by the liver. MCT oil can support weight loss and improve cognitive function.

Benefits

There are several potential benefits to incorporating Rubio Keto Gummies into your ketogenic diet regimen:

Increased Energy: By supplying your body with BHB ketones and MCT oil, these gummies can help boost your energy levels throughout the day.

Faster Fat Burning: The ingredients in Rubio Keto Gummies may promote fat burning, making it easier for your body to utilize stored fat for fuel.

Improved Mental Clarity: Many people on a ketogenic diet report enhanced focus and mental clarity, which can be attributed to the effects of BHB ketones and MCT oil.

Side Effects

While Rubio Keto Gummies are generally well-tolerated by most individuals, some people may experience mild side effects, such as:

Digestive Upset: The high fat content in MCT oil can sometimes cause gastrointestinal discomfort, such as diarrhea or stomach cramps.

Electrolyte Imbalance: Ketogenic diets can lead to electrolyte imbalances, which may result in symptoms like muscle cramps or fatigue.

Insomnia: Some individuals may experience difficulty sleeping when first starting a ketogenic diet, as the body adjusts to using ketones for fuel.

Summary

Rubio Keto Gummies are a convenient and delicious way to support your ketogenic diet goals. With a blend of BHB ketones and MCT oil, these gummies can help you achieve increased energy, faster fat burning, and improved mental clarity. While side effects are possible, most people tolerate these gummies well and experience positive results. If you’re looking for a natural way to enhance your ketogenic lifestyle, consider giving Rubio Keto Gummies a try.

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