Creating a Deficit | Fat Loss Dieting Made Simple #6

Purposefully Creating a Calorie Deficit

In this video, Dr. Mike Israetel discusses the importance of purposefully creating a calorie deficit when trying to lose fat. He also emphasizes the need to take things slowly and get used to tracking macros and eating healthier before imposing a calorie deficit.

Importance of Taking Things Slowly

• It's important to take things slowly and get used to tracking macros and eating healthier before imposing a calorie deficit.

• Getting used to the approach is important because it can be tough to both learn new stuff and impose a calorie deficit at the same time.

• Don't rush into imposing a willful deficit until you know you're in a good place and how your body feels with the whole process.

Two Powerful Weapons for Fat Loss

• The two most powerful weapons for fat loss are caloric reduction via diet and regular weight training or activity that burns fat, retains, and builds muscle.

• The goal is to lose somewhere between half a percent and one percent body weight per week for somewhere between six to 12 weeks on purpose until we stop that fat loss process.

Conclusion

In conclusion, it's important to take things slowly when trying to lose fat by getting used to tracking macros and eating healthier before imposing a calorie deficit. The two most powerful weapons for fat loss are caloric reduction via diet and regular weight training or activity that burns fat, retains, and builds muscle.

Tips for Successful Dieting

In this section, the speaker provides tips for successful dieting and weight loss.

Gradual Advancement in Diets

• Gradually advance in diets to ensure success.

• Push up to 1% of body weight per week.

• Only graduate to a high probability of success if you've been successful with less aggressive diets before.

Calorie Cuts

• Cutting 500 calories per day results in about one pound of tissue loss per week.

• Cutting 750 calories out of your diet per day leads to something like a pound and a half lost per week.

• Creating a 1,000 calorie deficit from your baseline maintenance diet results in losing something like two pounds per week.

Calculating Calorie Cut

• Calculate the calorie cut needed by multiplying your current body weight by the percent weight loss goal as a decimal and then multiply that by 500 calories.

• Example: If you weigh 150 pounds and want to lose 0.5% per week, you have to create a deficit of 375 calories.

Adding Physical Activity

• Create as much of the calorie deficit as possible just by adding physical activity.

• Use step trackers or other tools to calculate how many steps burn how many calories based on your body weight.

• Burning more calories through physical activity allows you to eat more food while still losing fat.

Cutting Fats

• Cut out remaining calorie deficits from fats since they are nine calories per gram.

How to Lose Weight Safely and Effectively

In this section, the speaker explains how to lose weight safely and effectively in a six to twelve week period.

Losing Weight

• Cut calories from carbs if you reach your bottom fat limit but still have calories to cut.

• Increase activity as much as possible, then cut remaining calories from fats.

• If you're not hitting your weight loss goal for more than two weeks in a row, remove 250 calories from your diet or increase activity.

• Use the RP Diet Coach app to plan meals and make adjustments automatically.

Difficulties in Dieting

• Many people start diets but few finish them successfully.

• The next video will cover common difficulties in dieting and provide tips for overcoming them.