On today’s episode of Live Lean TV, I’m showing you how to create a 500 calorie deficit for weight loss correctly.
I get asked this all the time.
“Brad, how do you eat so much food and still maintain 8% body fat, 365 days per year?”.
Well, I’ll be sharing an example of 3 ways to lose fat, the:
I’ve never been on a “diet” before.
I am also not blessed with awesome genetics.
So how am I able to follow a lifestyle that allows me to eat a lot of food, and still rock abs 365 days a year?
Well, to burn fat you need to be in a caloric deficit.
A caloric deficit is just a fancy word for burning more calories than you’re taking in.
In other words, energy out is greater than energy in.
That’s the simple part.
But did you know there are different ways to create a calorie deficit.
Here’s a simple example.
Meet Joe Smith.
Joe is a research analyst at a major bank.
He made a promise to his wife of 15 years that he is going to lose his unhealthy fat.
To help Joe out, I’m going to show you an example of 3 different ways to get to the same 500 calorie deficit.
As mentioned earlier, this includes creating a calorie deficit the:
Here is strategy A, which I’m referring to as the old school way.
This basically means you are dieting, but you are not exercising.
The line item called “Calories Out: Living” simply takes into account the amount of calories your body burns from just living day to day, without actually exercising.
This is referred to as your basal metabolic rate (BMR).
You can calculate your BMR here.
In this example, let’s say Joe does the following:
Since Joe is not working out, he burns zero extra calories over and above his daily BMR.
This means his total calorie burn for the day is 2,100 calories.
In order for Joe to reach his desired 500 calorie deficit per day, he needs to only eat 1,600 calories from food.
This is one way to create a 500 calorie deficit, by simply eating less food.
Now let’s check out strategy B, the traditional way of creating a calorie deficit.
In this approach, Joe is basically dieting and exercising, but his workouts are only comprised of traditional low intensity steady state exercises, such as walking on a treadmill.
This additional activity leads to 250 additional calories being burned.
We’ll keep Joe’s BMR consistent with the previous example, so he’s burning 2,100 calories just from living.
During his low intensity cardio workouts, he’s burning 250 calories.
This means his total calorie burn for the day equals 2,350 calories.
In order for Joe to reach his 500 calorie deficit goal, the amount of calories from foods that he’s going to take in equals 1,850 calories.
This means Joe can eat 250 more calories than if he didn’t workout, and still give him a calorie deficit of 500 calories.
Let’s now check out the final approach, strategy C.
This is right strategy to create a 500 calorie deficit for weight loss correctly.
I refer to it as the Live Lean Nation way.
In this approach, Joe is eating healthy foods and following Live Lean style workouts.
This combination leads to 650 additional calories being burned.
Let’s keep the calorie burn from living consistent at 2,100 calories.
Since Joe is following our Live Lean higher intensity style workouts, he creates an additional 650 calorie burn.
This gives Joe a total calorie burn of 2,750 calories for the day.
To get to the desired 500 calorie deficit, Joe can eat 2,250 calories for the day.
This creates a negative 500 calorie deficit.
So there you go.
Those were three different ways to create a 500 calorie deficit, from eating different amounts of foods and exercising differently.
When you look at each strategy carefully, at the end of the day they are all creating a 500 caloric deficit.
However, the variables to get there are different.
If losing fat was just a numbers game, all three strategies would be equal.
However, healthy and sustainable weight loss is more about science than simply mathematics.
Everything you put in your body, and under some circumstances, what you don’t put in your body, as well as your physical activity, creates a hormonal reaction.
Calorie Deficit Strategy A – The Old School Way: is creating a hormonal reaction, which is slowing your metabolism due to low calorie intake.
This is working against your body to burn fat and Live Lean.
Calorie Deficit Strategy B – The Traditional Way: is creating a slightly better hormonal environment because you are eating more and moving your body a bit more.
But as you probably guessed, here is the correct answer.
Calorie Deficit Strategy C – The Live Lean Nation Way: is the clear winner.
Your body is smarter than you think.
When you drastically decrease the amount of calories you take in, your body gets scared and goes into what we call, survival mode.
The body doesn’t know when it will be fed again, so the body holds on to the fat stores as energy for survival.
This is the opposite of starvation mode.
If you are one of those people that’s starving yourself and are a slave to the treadmill for 3 hours a day, you’re essentially becoming a smaller fat person.
In other words, the weight you’re losing is probably muscle, not fat.
This is because your body is holding on to fat for survival, thus leaving your muscle to be burned for energy.
This is not what you want to do, as muscle is the key metabolic driver, and is what keeps your metabolism going.
So how do you create a caloric deficit without starving yourself?
Eat more of the right types of food and workout using more of the right types of exercises.
This is how you torch fat faster.
When you exercise, you increase your metabolism by building more muscle, you burn more calories, and you elevate the amount of fat burning enzymes in your body.
You’re also keeping your body happy by feeding it an adequate amount of calories.
This keeps your body from going into survival fat storage mode, and once again increases your metabolism.
If you want to employ the supercharged Live Lean Nation approach to creating a healthy 500 calorie deficit, while still eating a lot of food, click here to check out my Ultimate Live Lean Superpack.
This superpack is supercharged to help you build lean muscle and torch fat faster.
It’s time to get to work.
The Ultimate Live Lean Superpack includes all of the 1.0 versions of the programs I talked about, for one major discounted bundle price.
Note: If you want to get the newer 2.0 versions of these programs, you can buy them separately at the links in this post.
All that’s left, to get shredded abs in one month, is for you to take action and put in the work.
This Ultimate Live Lean Superpack includes my best selling programs:
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.