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🎯 In this video, we’re breaking down how to calculate your calorie deficit — the real first step to losing weight. We explain what a calorie deficit is, how many calories your body actually needs, and how to find your number using a super simple online calculator. ➕ No math. No confusion. Just a guide that actually makes sense. ☑️ What you’ll learn: – What is a calorie deficit? – What is maintenance? – What is BMR? – How to use a calorie calculator step-by-step – How to pick a safe and realistic calorie goal 🧮 Try it yourself here: https://tdeecalculator.net/ 📺 Other videos to check out: – 9 snacks without added sugar → https://youtu.be/npTYmmp1vL8?si=6OCvkXwGCEiU2MCR – 30 Days No Sugar Challenge → https://youtu.be/TY383ELPylg?si=Cf05e6f-Do1acaGg ❤️ Thanks for watching! Subscribe if you’re on a similar journey — or just want to see what two regular people can accomplish without going extreme. #CalorieDeficit #WeightLossJourney #NoBSFitness #TDEE #BeginnersGuide #LoseWeight
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1. Eat at least 30 grams of protein for breakfast PRIORITIZE PROTEIN AT EVERY MEAL BUT…Eating protein and healthy fats for breakfast will help keep you full and prevent you from binging on junk food throughout the day. Some healthy protein options for breakfast include: * 3-6 pasture raised Eggs * 4-8 oz of Greek yogurt * 4-8 oz of Cottage cheese * 5 -6 oz of meat of choice (ideally 100% grass-fed) * Add nuts and seeds here too 2. Hydrate with Celtic salt and electrolytes within the first hour of waking up Hydrating with Celtic salt and/or electrolytes can help reduce sugar cravings. Additionally, many times hunger signals get mixed with our signal for thirst. You may not actually be hungry; you might be thirsty or craving minerals and you may end up eating to get the natural water content or minerals that food contains. I take 1 teaspoon of Celtic Salt first thing in the morning with about 10 oz of water. 3. Lift weights 4+ times per week (ideally 6-7 x) NATURE DOESN’T TAKE A DAY OFF Building muscle is the easiest way to increase your basal metabolic rate and it allows you to burn fat without doing anything. You can program workouts to suit your needs, abilities and schedule: full body workouts (saves time), push/pull weightlifting, body part spilts, etc… so long as you are using “progressive overload principles” and I would say, as women, its very important to add 2 sessions of high intensity (metabolic conditioning) per week for fat loss and metabolic health. This is what I typically like to do. 4. Walk 30-40 minutes per day (HOT GIRL WALKS) I know it sounds simple, but walking is the easiest way to reduce your stress and to burn calories without activating hunger signals. If you consistently walk an 30-40mins per day the fat will melt effortlessly, you will ease stress, and you will condition your cardiovascular system. Supercharge your walk by adding a weighted vest. This will increase the benefits of walking and promote better bone health. 5. Moderate your carbohydrate intake I believe most women should be consuming a moderate amount of carbohydrates per day, but how many carbohydrates someone should eat will depend on how active you are, how metabolically healthy you are and how much muscle you have and how much fat you have. For example, a competitive athlete may need 300 grams of carbohydrates per day, but most of you are not competitive athletes. A good range of carbohydrate intake for the average moderately active person is 80-120 grams of carbohydrates per day. Additionally, you want to make sure that all of those carbohydrates are coming from whole food sources. Consuming healthy sources of carbohydrates will also reduce sugar cravings and binging on other foods. WAS THIS HELPFUL? COMMENT-PLAN And I will send you a FREE 5 WEEK WORKOUT PLAN + MEAL PLAN. . . . #taniaatkin #WomensHealthCoach #exerciseismedicine💪 #strengthtraining #metabolichealth #muscle #hiitworkout #plyometrics #bonehealth
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