Fitness | Nutrition | Lifestyle

How to Create a Calorie Deficit

How to Create a Calorie Deficit | THEFITCLUBNETWORK.COM

How to Create a Calorie Deficit | THEFITCLUBNETWORK.COM

How to Create a Calorie Deficit

I often hear that success leaves clues. One of the very first things that I believe YOU MUST pour all of your energy into when it comes to health and fitness is a SYSTEM. This system MUST include a nutrition plan that creates a calorie deficit that, if followed long enough, will get you weight loss results.

The math is simple—every 1 pound of fat is 3,500 calories. You need to multiply your weight loss goal by 3,500 and that will tell you how many calories you are in debt.

RELATED | Weight Loss & Calorie Burn

A Calorie Deficit Example

A 20 pound desired weight loss requires a calorie deficit of 70,000 calories.

If you cut 500 calories out of your current intake through nutrition and exercise, it would require 140 days of commitment.

You’d be surprised how minor cutting 500 calories is over the course of an actual day. It might just be a coupling a 30-minute walk while skipping your sugary soda or coffee and having your burger without cheese or mayo. These small changes can result in huge changes in body composition.

Seriously Minor Moves

The KEY is you have to manage your expectations because long term, sustainable weight loss requires a lot of self awareness.

It is important to acknowledge a strong WHY that articulates your desire for long term weight loss.

You have to be patient enough to develop a list of healthy foods that YOU enjoy and that will satiate you throughout the day. For example, I found that I need to place my healthy fat in a part of the day that helped keep me full at critical times. I learned that I am not as hungry first thing in the morning but I get really hungry at night.

You have to be willing to make mistakes and learn from them.

You have to understand that you will not lose a pound a day and that THAT result isn’t even healthy.

Therefore, understanding about creating a healthy deficit combined with a healthy variety of foods is THE BEST way to approach this.

Many nutrition plans have you eating so little, you end up creating a HUGE calorie deficit. This makes it hard to build lean muscle, which is another goal of our system. This also leaves you feeling hungry.

According to our Ultimate Portion Fix on BODi, you are looking to create no more than a 1,000 calorie deficit and sometimes the deficit is far less.

RELATED | Why Power vs WILLpower

That means that you will see weight loss over a longer period of time, but you will understand why you are seeing it and you can feel good about the quality of food you are ingesting as you continue to commit to eating whole foods.

Here is the deal—I want you to learn TWO nutrition systems (WHICH YOU CAN CHOOSE to follow) and, through my guidance, implement in the comfort of your own home at a VERY affordable rate.

One is the Ultimate Portion Fix and the other is 2B Mindset.

I DID NOT create these systems—they were created by EXPERTS. What I will create is a series of videos to SHOW you what they look like in my life.

Here’s a Helpful Video

Here’s EPISODE 1 for an introduction to the Ultimate Portion Fix and 2B Mindset nutrition systems and let’s go from there.



You can start YOUR JOURNEY at ANY time—with me, OF COURSE! Just click on the contact button below to get started.


Contact Coach Monica


Author: Monica

Wife, mother, former elementary school teacher, one-half of a dynamic coaching team and co-founder of the Fit Club Network. I am currently an Independent 14 Star Diamond Coach whose passionate about helping others transform their lives.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Posts

Pin It on Pinterest

Share This