A calorie deficit is when your energy input (food intake) is less than your energy output (exercise/daily activity). This creates a negative energy balance, therefore, providing your body with less than what your current bodyweight needs to maintain the weight you are at. This negative energy balance causes your body to burn its fat stores, lowering your overall body fat percentage.
There are many different diets and approaches to fat loss. I’d like to explain why a few of these types of ‘dieting’ techniques may work initially but then plateau your fat loss.
(source: https://www.dietvsdisease.org/cico-diet-weight-loss/)
Intermittent fasting
- Intermittent fasting is cutting down the time window you have during the day in which you consume your food; this idea is based on the fact that our bodies store excess sugar from carbohydrates and if we don’t use it all, it is stored as fat.
The idea of intermittent fasting is that you allow this stored fat to be used when your insulin levels go down enough from not having eaten for a while.
– For some people having a structure of set eating times can be beneficial for them to avoid snacking, which due to the lack of snacking in turn lowers their energy intake, this is simply the same as just reducing your calorie intake for the day (calorie deficit).
(Image source: https://www.womenshealthmag.com/weight-loss/a28563472/intermittent-fasting-diet/)
- My personal opinion as a personal trainer and online coach means that my schedule varies day to day and I like to eat when I’m hungry, which is usually first thing in the morning to fuel me for the first few hours of my day.
– Everyone is different, some people enjoy breakfast and some people don’t! If you like structure, meal timings and aren’t particularly hungry in the mornings, then intermittent fasting isn’t going to cause you any harm! It might even benefit you, BUT If you are starving yourself until 12/1pm because you think you’ll gain fat before that time, and starving after 7/8pm in case you gain weight, then you might just be torturing yourself for no reason!
- In conclusion you are reducing the time window in which you eat, NOT always necessarily how much you are eating. The important thing to remember about fat loss is energy in vs energy out. You could still be eating over the deficit needed for your fat loss goals and not make any progress.. An alternative option to intermittent fasting could be to try tracking your food intake so you know exactly how many calories and which macronutrients you are consuming.
- Message me for more information on this as a part of my online coaching!
Cutting carbohydrates
- Cutting carbohydrates is a popular diet trend that in my opinion does more harm than good.
If you hate bread, pasta, rice, potatoes, fruit, vegetables (then firstly.. what is wrong with you?) this would be the perfect diet for you! If you are a normal human being, who loves all of the above then there is absolutely NO reason at all to cut them out of your diet. The idea of cutting carbohydrates again comes from the fact the body uses carbohydrates as its main source of fuel/energy.
They are then broken down into glucose (sugar) and if more glucose is consumed than can be stored as glycogen it is converted into fat for long-term storage of energy.
(Image source: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates)
I’ll say that last part again.. ‘If more glucose is consumed than can be stored as glycogen it is converted into fat for long-term storage of energy.’ – Consuming more than is needed is the main issue, NOT the carbohydrates directly (This is called a calorie surplus).
You can still eat bread, pasta, rice, potatoes, fruit and vegetables (along with other ‘bad’ carbs such as sweets, cakes, biscuits etc.) as part of a balanced diet as long as you are not consuming MORE than your body needs.
- Pro’s of cutting carbohydrates: It may be beneficial in the SHORT term for people who suffer with type 2 diabetes (consult your GP first)
Con’s of cutting carbohydrates: A life without bread, pasta, potatoes and happiness.
How to loose fat safely whilst still consuming all your favourite foods.
As I explained, you need to be in a realistic and sustainable gradual calorie deficit suited to your specific body weight, height, age and energy output. This needs to be monitored regularly to ensure you are on the right track and staying consistent without plateauing.
I teach all my clients how to track their calories, what macronutrients (Fats, carbohydrates and protein) they should aim for and to not feel any form of guilt when eating any type of food.
(Image source: https://www.clevertraining.com/blog/best-macronutrient-ratios-goals/)
Food is not just fuel for physical health and body composition goals, food is for social events, celebrations and culture.
You should never feel guilty after eating cake at a party, turn down socialising in fear of eating out, or not be able to enjoy some homemade goods or recipes.
(Image source: https://www.change.org/p/public-events-organizers-plantpoweredcommunity-plant-based-food-at-public-and-social-events)
We are constantly brainwashed by the media to buy any other solution to weight loss other than simply exercising more, and eating smarter.
See my blog post on: (Why Slimming World, Weight Watchers, Herbalife, skinny teas and detox pills are extremely damaging to your physical and mental health)
I am the heaviest I’ve ever been (Muscle weighs more than fat) in the best shape I’ve ever been, the most proud and happy with my body I’ve ever been and guess what… I eat chocolate, pastries, ice cream, I eat around 250-300g of carbs every day, I go out and socialise on friends and families birthdays and I NEVER feel guilty eating out or having some birthday cake.
Why? Because I work HARD in the gym, I move my body regularly and I eat enough calories from natural, nutritious food in the right amounts for my individual body.
You CAN have both, but it won’t come without hard work, consistency and dedication.
Contact me today to find out how I can help you look, feel and perform at your best, all while eating your favourite food and making progress with your health and fitness goals.
Contact me via email at: coachedbykashima@hotmail.com – To arrange your FREE consultation for my online coaching.
Or visit the ‘Client reviews’, ‘Online coaching’ and ‘Your coach’ tabs on my website for more information.
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Personal Trainer & Online Coach 
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