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You may be thinking, “But—everyone’s different? Right?”
Yes, that may be true, however, no matter how much weight you have to lose, what your body type is, family history, even exercise level—not one of those factors can change the ultimate weight loss truth—caloric deficit.
So, What is Caloric Deficit?
A term often thrown around in math class, the word “deficit” will often be associated with a negative and when talking about a caloric deficit, it’s the same.
Simple enough, you take the number of calories that one would need to consume to be able to maintain your current body weight, as is. This is calledenergy homeostasis.Once that number is calculated, reducing it in your daily diet will lead to ashortage, which ultimately, is a diet.
Seems easy enough, right?
However, there are some aspects of a caloric deficit that can go wrong, causing an unhealthy balance in your body.
The Key Problem
If you are reducing the number of calories in your daily intake, it’s possible that you also might be reducing the minerals and nutrients your body needs to thrive in a healthy way.
This reduction can cause your caloric deficit to turn into something called amacro-nutrient deficit.This means that when you’re not putting in sufficient amount and types of food into your system, your body can result in malnutrition or undernutrition.
You already know that eating too much can cause obesity and other disorders. However, alack of the nutrients and minerals your body needs can actually lead to deficiency syndromes.
So, why are we discussing malnutrition and macro-nutrient deficiency? Because this is one of the most common issues when one embarks on a journey of weight loss and isn’t aware of the repercussions of their actions—especially when they are taking on a “diet'' with little to no guidance. When they cut specific, nutrient-rich foods, they are denying their body the ability to gain weight—sure—but they are also denying it essential nutrients that it needs to function on a healthy level.
So, how do you know which macros you should cut and which to keep?
There are so many low-carb, no-carb diets out there that may seem like a good enough reference.
However, knowing how much carbs, fat, and protein your body still needs while on a diet is extremely important for your health.
To help you sort through the ins-and-outs of a proper journey to weight loss, we’re going to through some of these more thorough questions to help guide you through the process.
Which macro is best to cut to achieve the caloric deficit?
Decades ago, even doctors were guiding their patients to reduce a combination of your intake of carbs, fat, AND protein.
Unfortunately, back in the 80s and 90s, they weren’t one hundred percent aware of the health benefits now associated with fat—sticking with the outdated belief that eating fat will lead to body fat. So, back then, the go-to advice would be to reduce or eliminate all of it!
However, the answer to the original lies in focusing on your carb levels.
Reducing carbsis the most optimal method if you’re looking to improve your body composition, specifically. A reduction in carbs in your morning meal and during lunch has been shown to be effective since the body is revved up and ready to go in the morning after fasting during the night.
The reduction in carbs will help increase the metabolism of your body and keep you feeling fuller for longer—since you can reach for the protein instead.
Okay, my diet’s covered—what activity should I do?
To support your weight loss efforts, movement and consistent activity can help.
If you’re starting from little to no movement during your week, we would recommend starting off with building up your aerobic capacity.
Engage in 20-30 minutes of exercise—like walking, jogging, biking or even swimming—before incorporating more rigorous activity. The key here is to build up your stamina.
Once you feel more comfortable, you can then throw yourself into a HIIT workout— high-intensity interval training.
Okay, let’s talk aboutEMS.
Since EMS, when done on its own, is not effective in burning calories—thus not effective as weight loss alone—you need to pair it with movement.
EMS specializes in building strength—which is perfect for you after you’ve lost the weight. However, the stimulation is effective when performing aerobic and anaerobic exercise, as well. When done simultaneously, the EMS and movement can help burn fat and build muscle effectively—engaging both the cardiovascular system and your muscular endurance.
How does it work?
The EMS works in 10 second intervals.
The stimulation will occur for 10 seconds and then will rest for 10 seconds.
When the 10 seconds are on, stay in an isometric position, engaging the core. When the 10 seconds have passed by, you can then engage in squats, burpees, or run in place in HIIT-style training for the 10-second off period.
In just ten minutes, build both strength and muscle AND shred fat with EMS.
Note: If you hesitate between two sizes, pick the smaller one.
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