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How-To: Calorie Deficits

September 23, 2021

When it comes to weight loss, eating and working out in a “calorie deficit” is a tried-and-true method to start shedding extra pounds. However, everything is easier said than done when it comes to losing weight. New to the idea of calorie deficits? Don’t know where to start? Want to try a new way to burn some calories? Then look no further! 

Here at JCORE Fitness, we want everyone to feel their most comfortable and confident while striving for the happy and healthy lifestyle they deserve. We offer both in-person and virtual personal or group training programs, so you can work out wherever you want with whomever you want. For those looking to try out calorie deficits for the first time, here’s a simple list of tips and tricks to get you started on your course to becoming a happier and healthier you:


The Basics

The idea behind a calorie deficit is fairly simple: you need to be burning more calories than your body is taking in. As a rule of thumb, each pound of fat contains roughly 3,500 calories. To lose one pound, those 3,500 calories need to be burned off. A completely safe and attainable goal should be to try and lose one pound per week, so you would need to burn 500 more calories than you take in each day (500 lost calories x 7 days in a week = 3,500 calories burned). 

The best part about calorie deficits is that your diet and workout regimen are entirely up to you. Theoretically, you can continue to eat the foods that you love as long as you are burning off an excess 500 calories a day. As long as you’re prepared to put in some real work wherever you choose to work out, a calorie deficit diet means you don’t have to say goodbye to some of your guilty pleasure foods! Now that you know the idea behind calorie deficits, let’s look at how it can be applied to your diet and workout schedules:

become a label reading expert

The most crucial aspect of calorie deficits is being able to know exactly how many calories you’re burning and taking in. Without knowing the actual number of calories you’re intaking and expending, you’ll never know if you’re working in a true deficit. One of the easiest ways of tracking your intake is by simply reading the labels of what you’re eating or drinking. The nutrition facts on every box, bag, and bottle should be carefully examined every day. While you may have to do some quick math in order to find out the exact portion you’re taking in, it’s still a necessary step in maintaining your weight loss journey.

find a calorie tracking app

While reading nutrition facts can be an easy way to find the number you’re looking for, some foods simply don’t have a number you can refer to on their packaging. The solution? Turn to a calorie tracking app you can trust and commit to. One of the most popular apps for calorie deficit tracking right now is MyFitnessPal, which allows you to look up the number of calories in any given food or drink, log the number of calories you’ve taken in for the day, and even how many you’ve burned during your workout. MyFitnessPal can even sync with many fitness tracking devices you use, like a Fitbit or Apple Watch. 

commit to the grind

Like all weight loss methods, you won’t be able to burn weight by just sitting around idly. It’s time to move and get active! Setting up a workout routine for yourself is a necessity when it comes to calorie deficits, as physical activity is the most effective way to burn the calories you need to lose. However, much like everything else in calorie deficits, your workout can be completely customizable. Whether you love cardio, weight training, or a mix of both, as long as you’re moving and burning calories, you’re doing it the right way.

consistency is key

The only way to see a true difference in your weight loss journey is by sticking to a consistent routine—no matter what you choose for it to be. Determine beforehand how many calories you want to lose weekly, where and when you want to work out, and what kind of diet you’re going to stick to. Major health changes aren’t done overnight, so be ready to commit to plan you know will be attainable and comfortable for you!

Connect with Us!

Here at JCORE Fitness, we love supporting healthy, happy living. In order to do so, we stress the importance of staying consistent with your fitness goals and holding yourself accountable. Whether you are ready to build your perfect workout routine or get some help maintaining healthier habits, we are here to help you create attainable goals and provide encouragement along the way!

Available both in-person and virtually, we’re ready to take on your individual needs and set attainable goals with you. After an initial assessment, we will build a program designed specifically around you. As you work towards those goals, we offer both personal and group training sessions. If you want to know more about what you should be packing in your gym bag, let us know! Check out our other blogs for additional tips and tricks, and make sure to follow us @jcorefitnessstl on Instagram.  

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