Fat Loss Tips: Proper Way to Restrict Calories

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Fat Loss Tips: Proper Way to Restrict Calories

When it comes to calorie restriction, there is a right way and a wrong way to do it. The main goal is not truly restriction, it’s actually creating a calorie deficit.
A calorie deficit just means we have less calories taken into the body then calories expended. So there are 2 ways to create this deficit.
1) Pick a specific amount of calories to eat that under your basal metabolic rate (BMR)
  • A good range is 500 calorie deficit, this will lead to a 1 lb fat loss a week. I don’t recommend going up to a 1000 calorie deficit because it’s hard to maintain that low of a calorie range and have energy to workout and function.
  • Use this calculator to figure out what that calorie range would be: https://www.calculator.net/calorie-calculator.html
2) Use a combination of lower calorie eating along with calorie burn from exercise. This is the preferred GCP method.
  • At GCP, in a normal workout, you’ll burn anywhere from 250 to 400 calories. On a 30 min walk you’ll burn anywhere from 100-150 calories.
  • On days you resistance train (GCP), you only restrict your calories by 100 calories from you BMR that you get from your InBody Scan (tool at GCP to measure body fat & muscle mass).
  • On days you just do your 30 min walk (one of our keystone habits), have a 400 calorie deficit of food from your BMR.
Whichever method you use, make sure you are tracking your foods in something like MyFitnessPal. This way you can make sure you are eating the right range of calories to help you achieve your fat loss goals.
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