Today you’re going to learn to make weight loss fit your lifestyle.
Whenever you’re trying to lose weight you need to be in a calorie deficit and that means you need to eat fewer calories you burn.
What you will usually do is use an online calculator and enter in all of your details.
The calculator is going to give you a random ballpark number that tells you how many calories you need.
Let’s say for instance you need to eat 2000 calories a day to lose weight.
Instead of looking at daily calories, you should look at your weekly calories.
This means if you need to eat 2,000 calories a day to lose weight, you need 14,000 calories a week.
This gives you much more flexibility for you to choose your own adventure when it comes to losing weight.
You can suit it to your own personality and lifestyle so it flows in with your week.
I’m going to give you a few examples that you can choose from and give you an idea as to how powerful this tactic can be.
The Constant Deficit
The constant deficit is the most common approach that you will know. Basically, you eat the exact same amount of calories and macronutrients every day of the week to keep yourself in a deficit.
That means if you need to eat 2000 calories a day, you do it Monday to Sunday week in and week out.
This great for someone who likes rigidity and structure to their diet. They don’t like to think about much and can eat the same thing every day without having to worry.
This was one of my favourite methods to use when I first started dieting and it’s easy to wrap your head around.
Living For The Weekend
Living for the weekend means you eat even less during the week so you can make up for the weekend.
This is a much more realistic and fun approach for 90% of my online clients. This allows them to have fun, not feel like they’re depriving themselves and can have a social life.
Let’s keep going with this 14,000 calorie weekly intake in this example.
In this case, you would eat 1500 calories from Monday – Friday. That means you’ve only eaten 7500 calories.
You’ve still got 6500 calories left for the weekend.
On Saturday and Sunday, you can eat 3250 calories.
That’s a much easier way for you to be able to go out for breakfast or dinner and have a few bevvies with some friends and not feeling like you’re giving up your social outings or restricting yourself from the foods you enjoy.
This works well if you have a busy job during the week and you don’t do much else apart from work, gym, watch Netflix etc.
If most of your socialising is done on the weekend then this will be a game changer because you have more flexibilty.
The Big Drop
There are lots of books about Intermittent Fasting out there (including mine) and there are many variations of how they can be done.
One of the variations that you can follow is having one or two fasting days a week where you eat no calories.
This will help put a massive drop in your calorie intake which helps make being in a deficit so much easier.
Let’s say you train with weights Monday, Wednesday and Friday.
On Tuesday and Thursday, you could do a full 24 hour fast and not eat anything.
These two days will save you 4,000 calories which means for the other 5 days you can eat 2800 calories and it won’t’ even feel like you’re dieting.
This option may be really easy if you’re someone who can go a whole day without eating without even noticing and then go back to normal on the following day.
If you have a few black coffees during the day and keep yourself busy you will forget that you are fasting.
Just remember if you’re going to do this make sure that you do this on your non-weight training days.
Choose Your Own Adventure
These are just some options that I’ve used on myself and my online clients but these aren’t the only options.
The best way to figure out what’s going to work for you is to think about what has worked for you in the past or just experiment over the next few weeks and see what suits you and your lifestyle best.
You can also change it up every few weeks to keep things fresh.
If you know that it’s going to be a quiet weekend and you’re not going to go out then maybe a straight deficit for the week will work.
The following week, you know it’s someone’s birthday and you’re in for a big one so you decide that you’re going to keep calories very low during the week and then have a big meal and drinks on the weekend.
There is no right or wrong way, the best way is what’s going to suit you.
Don’t Forget About The Calories
Remember it’s still all about the calories and that’s what matters most.
If you diet really hard during the week but you wind up eating 4 – 5000 calories on Saturday and then another 4000 on Sunday you’ve just ruined your deficit and won’t lose any weight.
No matter what protocol you follow, make sure that you keep track of how many calories you have “saved” for the weekend.
Want Some Free Stuff?
If you need help with losing stubborn fat then I’ve got the perfect thing for you. I’ve got a FREE fitness bundle that has a 6-week workout program, high protein recipes and an Intermittent Fasting cheat sheet that you can download by clicking here.