5 Rules For Staying In a Calorie Deficit (MAKE IT EASIER!)

These are 5 rules to help you stay in a calorie deficit to maximize fat loss and get a lean physique.

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About the video:
If your goal is to get lean, staying in a calorie deficit is the most important skill you need to master. Creating a calorie deficit for weight loss and doing it for a few weeks won’t make a significant difference for most people. Areas such as belly fat and love handles are the last ones to lean out and will require a lot more patience and consistency with your caloric deficit.

In this video, I decided to share 5 tips that will help you not only create a calorie deficit but also sustain a calorie deficit diet, so you get rid of even the most stubborn areas of body fat. If your goal is to reach 12% body fat or 15% body fat, these calorie deficit tips will get you there.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#calories #getlean #fitness

Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

[Oo-Shiesty]

Intermittent fasting, cardio and weight lifting In 3 weeks, I lost about 14 lbs.

[michealobrien]

Planning meals and eating the exact same ones over and over really helped me, when I don’t have a planned meal hunger gets the better of me resulting in eating chocolate and crisps. Meal prep has helped me get to 15% body fat.

[jamesstramer]

Eating the same foods over and over again makes shopping, cooking and cleaning much easier.

Your videos are really good for reinforcing fat loss best practices!

[kendrms]

Calorie deficit=(3 to 4 workouts per wk)+(16:8 intermittent fasting daily)+(prioritize protein)+(One 36 hour fast per wk)+(Avoid processed foods)

[BrawnyKingFitness]

4:44 highly agree with that. Keep yourself occupied and a 500 calorie deficit should not be that hard.

[LafeJames]

Loggin before I eat is vital to my success. Every night I input the next day's menu. I wake up and just follow the plan for the day. Repeat forever.

[fitnesschannel]

Mario, you are having such a positive impact on my fitness goals. To be honest, I was in this directionless path where I didn’t know whether to cut or slowly increase my lean mass. But over the last couple of months, I realised that I prioritise my overall “looking good” appearance rather than just getting bigger. I notice that my mood is crappy when I see myself looking puffy, but good when I look lean, feel light and ofc it’s good to see those definitions in your muscles and in your face!

And it is you saying that you try hard to maintain your shredded look all year round, and the way you prioritise your lean body composition over just putting on as much mass as possible, has shown me that “leanness” is just as valuable physique/fitness goal as “gaining muscle”. So I don’t really care - not for the time being at least - if people say I look small, or that I’m not going up on my lifts at the gym. I’m looking better by working towards the 10-12% body fat range, and it makes me happier!

[detour]

Thanks Mario, I’ve been watching your content for a while now and am 6 months into my body recomp. Have gone from 101kg to 80kg and put on a decent amount of muscle. Tracking my calories has been the game changer and your videos have really helped me through the grind especially now I’m in striking distance of 15% BF. 👍🏻

[macedmatt]

I think this is one of the best videos so far. Excellent pace, golden info and short and sweet. Great job, Mario! :)

[williamkazak]

Excellent information. Thank you. Very doable.

[tobiewolfen]

Logging everything with My Fitness Pal during the pandemic is what helped me lose 55 pounds. Weight loss is 80% food 20% workout - I heard that a long time ago and am more mindful of it.

[kovici]

that point on motivation... really needed to hear that. lack of motivation is not an excuse. that's applicable to many things in my life.

[windycity]

Being consistent is so hard but we must! We will all make it brahs! Started my journey around 230ish in June. Really dialed in lifting and diet in December was around 225ish. Currently 204. Shooting for 175ish and very little body fat. I’m happy to say that lot of your videos helped Mario and I’ve successfully restarted my weight lifting journey. Was on and off with it ever since my rugby injury few years ago.

[testosteronemastery]

Love your advice, Mario. People underestimate the power of PLANNING! Even if you don’t follow your plan perfectly, you’ll be doing better than 95% of people just by making one and trying to stick to it.

[lauraleewellness]

I’m a PT, and this is the best video I’ve ever watched on calorie tracking! 💯 agree with every point you made!

[Altowner]

I've been working out of town for last month. I'm a bricklayer so work burns calories. Then I go to gym everyday and go to motel and sleep. I got a George foreman grill and my food scale. 10 more weeks til my b day. I'll go to maintenance then. I have a 4 pack!!! Just need to lose the rest on lower abs. New veins are showing up everyday. It's pretty cool. 10 months of dedication to diet. Down 50 pounds. I already had the muscle. Took a long time but now the habits are ingrained in me . Although people think your weird when u decline food at work. Hey let's go eat out and drink beer and you say no I gotta go to gym . And they see you eating chicken breast and veggies and protein drinks everyday.

[Anonymous_McNugget]

Should do something for college students because while I can pick things, the only things that are consistently available are basically pasta burgers hot dogs and fries and everything else rotates on a day to day basis so I can’t plan ahead like that

[SickeDuck]

Another superb advice! I started my journy in April last year and followed a major part of your advice. Went from 96 kg to 81 kg and gained some definition. Now, I am aiming for a six pack. Thank you, Mario!

[brianjoyce]

Purposeful eating is a must if you want to achieve goals. Awareness of weak areas and temptational food moments are part of the program. Remember this isn’t a diet or game, it is a lifestyle health adaptation over time, until it becomes your way to eat and live.

[davex]

This is a big one for me and it goes against everything you think is productive, but try eating MORE.

Leading up to Christmas I was eating 2100 calories and I hit my lowest weight of 150 even. Was starting to notice my lower back fat make way for the upward muscular curve of the 'V'. Then, like I do every year, I took a week off over Christmas and ate what I wanted, when I wanted. I take that week to indulge in the stuff I don't really eat that much throughout the year.

The Monday after Christmas comes round and I weigh myself again. 164½ lbs. 14½ lbs in 10 days. Whatever, I expected it and I had lost it by the end of January and returned to under 153.

Now, my plan for the new year was to carve out the last stubborn bit by this Summer. I was cutting down even further and was eating 1700-1900 for the first two months. Of course, in that first month back from Christmas, the water and salt weight fell off. For 6-7 weeks, though, I was bouncing around between 152 and 156. There was no consistency and no progress being felt or noticed.

So, I returned to the 2100 number. I switched up my 4 hours of cardio per week to doing 2 hours on the Monday by taking out one of my leg days and put the other 2 hours to Wednesday/Thursday and Friday. Basically towards the weekend, where I now eat at about 2500. Saturday, Sunday and Monday I eat around 2200-2600. Sometimes during the week I'll go to 2300 but I always make sure I have, at the very least, 3 days eating 1800-2000.

Since I've started doing this, the hunger pangs are back and back with a vengeance. I like hunger pangs, though, because it assures me that my body is actually starting to worry about energy or using fat resources. Biologically inaccurate I'm sure, but this relieves stress for me. Eating 1700-1800, I was not getting hunger pangs at all. It's crazy.

Now, my weight is dead set level all week with minor dips and minor gains. I've not gone over 153 all week, 2 weeks into doing this. My weight has been 152.8-152.2 this week. This is strange to see for me, considering how much it'd fluctuate when I was eating only a little bit less.

I added a cup of coffee to my breakfast too. Normally I'd just have one with my lunch and one with my dinner. I switched up my eating times a little bit to where I'm eating an hour or so earlier too. I'm one of those where my appetite ramps up as the day goes on so after I eat at 6pm, I'm already hungry and making my supper by 9:30 and then I just drink more water before bed.

What it feels like was happening was my body wasn't getting enough in to fuel itself and then cut into fat reserves during the week. It felt like it was in survival mode and couldn't run properly. I was still pushing my cardio, but wasn't able to push my resistance stuff like I can again now.

It's crazy to say, but I just wasn't eating *enough* to lose the stubborn weight. Now I'll be continuing what I'm doing now, less stressed out because I feel hunger again and I see consistent, sensical results on the scale everyday. I'm not binging either because I'm eating more. It's allowing me to not want junk food as I'm cooking my supper.