We've all been told to cut back on our calories, drink more water, work out more, and a bunch of other popular fat loss tips we've heard over and over again, but all the time I'm overeating, training myself, and helping others, there are actually 5 effects.
A pivotal surfaced that completely changed the game for me and made losing fat and surviving so much easier.
So I want to share with you all these 5 top tips because I really feel that any of those alone can make a huge difference. And the really first bone I want to start with is calorie intake.
Now calorie cycling is a commodity that many people know about but most people don't understand how important a tool is, and all the ways it can be used, which is why I want to break down the details that make it a real game-changer.
When most people try to eat less food on a diet designed to burn fat, they follow a continuous pattern of energy restriction.
In this model, you eat fewer calories than you burn each day which leads to fat loss. To make a simple clarification, let's say that for your calorie breakout you'd be saving 2,500 calories per day.
So you're cutting 500 calories a day every day, which means you're now eating 2,000 calories a day which will leave you with a 500-times 7 deficit at the end of the week which is 3500 calories.
Now in a really simplified way, we can say that the calorie cycle for fat loss is when you have extra calories on some days and fewer calories on other days to achieve a total calorie deficit over time.
To be clear, if you had 1,500 calories every 2 days 4 days a week, and also on the other 3 days of the week, you had 2,650 calories which are 150 calories from the fat on those 3 days, you would still be burning. 3,550 calories at the end of the week which equates to a calorie deficit each day.
Once you understand this concept, you can use the calorie cycle in millions of different ways2 to make your diet more enjoyable, accessible, and sustainable. When there is a need to eat in a state of calorie deficit every day, and indeed with a slight deficiency, you begin to feel that you are constantly overeating.
Like you now, you can really get to a destination, in fact, if you're burning fat, you're now getting to the point where you're there and you can let your guard down and eat without a care and that's a big part of why most long-term people who were worried about Their diets beforehand eventually ended up quitting.
On the other hand, by cycling your calories, you get breaks each week that make you feel like you're not really overeating and you can prepare it in whatever way suits your life and preferences.
To be clear, at the moment, I really enjoy eating whatever I want on the weekends. So, to be fit to do this while still burning fat and staying back up, I simply cut calories more throughout the week by incorporating effects like fasting and eating less on weekdays. Ultimately, at the end of the week, it balances out and allows me to eat freely without worrying about gaining fat.
So one example to illustrate this is let's say I eat for 24 hours on Mondays, Wednesdays, and Fridays. And I eat at conservation on Tuesdays and Thursdays, so let's pretend earlier that I need to eat 2,500 calories to maintain that.
Well so far by the end of Friday, you've just created 7,500 calories. Now on the weekends, I have more space to eat the foods I want to eat. So if I eat 4,000 calories on Saturday and Sunday, I'll end up with a 4,500-calorie deficit at the end of the week.
Keep in mind that this is just one example that you don't have to go through every time when setting this up for yourself but the point is that you should start watching fat loss from a broader lens, you don't have to be in deficient every single day which is psychologically a benefit Especially great in the long run.
The same idea can be applied if within a day you are inadvertently eliminating food and eating very important food when you were supposed to be deficient. Well with two days of fasting.
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