Losing weight can feel like trying to solve a Rubik’s Cube blindfolded while riding a unicycle. In other words, it’s complicated.
There’s keto, fasting, carnivore, supplements, detox teas, and that one friend who swears they lost 20 pounds by eating only grapefruit.
At the end of the day, I discovered that every single successful weight loss method boils down to one thing, drum roll please: a calorie deficit.
Hard to believe? Well, the secret is not so secret at all. In fact, deep down we all know it, understand it, and it makes logical sense.
We need to consume fewer calories than we burn.
If we keep throwing wood into a fire, how will it ever burn up?
There is no magic, no mystery, no expensive fat-burning pills that promise to “melt belly fat overnight.” If that worked, we’d all have abs by now.
It doesn’t matter what diet or weight loss program we try. If it doesn’t put us into that deficit, we won’t lose fat.
Notice, I said fat, not weight. By starting a diet, we could lose some weight, such as water weight and bloating.
But when it actually comes to burning fat, like a fire consumes wood, I found that a calorie deficit is the only real way to reach true fat loss.
Despite how hard this is to accept, let’s get more into it because if we want to be thin, lean, and mean, this is the way.
The Breakthrough That Finally Worked for Me
I was about 15 pounds (7kg) overweight. I tried many different approaches to fat loss:
Intermittent fasting
Running
Weight training
Detoxing
…and others. I could not lose weight.
I was putting off the one thing I knew I had to do, the one thing that required effort, the one thing I never tried, that deep down inside me said, “this is the way.”
What was it?
I had to buy a food scale, weigh my food, and start counting my calories every day, every meal.
When I started doing this, I finally started to lose the fat I had always wanted to.
Before counting calories and weighing my food, when I ate, it was all guesswork. I hoped I would lose weight through these other methods.
Interestingly, when I started counting calories, weighing my food, and adding what I ate into an app to track my daily calories, I actually started to enjoy the process.
Why?
I began learning so much about how many calories I was eating. How many calories were in each food that I ate. How many calories I had left to consume at the end of the day so that I did not overdo my daily calories.
After a few weeks, I did not need to count calories anymore because I had learned how many calories were in my meals.
Only then did I start seeing the weight come off week after week.
In a nutshell, this is what I did:
- I downloaded an app called “My Net Diary” to log each food item I ate to calculate and keep track of my calories.
- I got a food scale to weigh my food so my logs into the app were as accurate as possible.
- I worked out my goal weight and how many calories my body needs, then made sure I was in a calorie deficit.
Why was this the best method that worked so well?
Because it put my body into a consistent calorie deficit.
The Science Behind Fat Loss: Calories In vs. Calories Out
Think of your body like a bank account. If you spend more money than you deposit, your balance goes down.
The same applies to fat loss. If you burn more calories than you consume, your body taps into stored fat for energy, and voila — It burns the fat to provide you with energy.
A pound (0.5kg) of fat equals about 3,500 calories. That’s the same as 3 large chocolate milkshakes or 18 original glazed Krispy Kreme donuts.
Let’s say you go to McDonald’s and have the following:
- Double Quarter Pounder with Cheese (740 calories)
- Large Fries (510 calories)
- Large Chocolate Milkshake (1150 calories)
- 10-piece Chicken McNuggets (440 calories)
- Apple Pie (250 calories)
That’s a Total of 3,140 calories
More calories in one meal than what most people should eat in one whole day.
Nearly enough to equal 1 pound of fat. Eat that much less in a week and you could halt fat gain or even lose fat.
This means; to lose one pound per week, you need a calorie deficit of 500 calories per day or 3,500 calories per week (7 days).
But before you start slashing calories left, right, and center, let’s talk about doing it the right way.
Smart Strategies That Actually Work
1. Eat More, Not Less (What?!)
Yes, we need a calorie deficit, but that doesn’t mean eating like a rabbit.
Think: lean proteins, fiber-packed fruits and veggies, healthy carbs, and some dessert — now and then.
Here is an example of a decent size meal. A healthy plate of food calculated with its calories:
- 300g chicken breast — 330 calories
- Half an avocado — 120 calories
- 200g potato — 160 calories
- 100g Butternut squash — 45 calories
- 100g chocolate mousse — 350 calories
Total meal calories = 1005 calories
This is one third the number of calories from our McDonalds meal calculation. How can we not feel full after a meal like this?
2. Move Your Body, But Don’t Overdo It
Exercise helps burn extra calories and keeps you strong, but you can’t outwork a bad diet. Aim for a mix of strength training and cardio, but don’t punish yourself with endless hours on the treadmill.
The number of calories you burn during an activity depends on your body size. For me, I burn around 400 calories during a 30 min jog.
Disclosure: This article contains affiliate links, meaning I may earn a small commission at no extra cost to you.
3. Smoothies: The Secret Weapon?
If you’re looking for a simple, easy, time saving, delicious way to stay full and get nutrients without excess calories, smoothies can be a game-changer.
In fact, for great health, I recommend this tremendously. Throw healthy, tasty ingredients into a blender, and that’s it.
No cooking, no washing endless dishes, or spending large amounts of time on meal prep. Just throw it into a jug and blend. Sip & enjoy.
If you’re ready to take your health to the next level and kickstart your journey with a proven plan, check out the 21-Day Smoothie Diet here.
It’s designed to help you lose weight, boost energy, and feel amazing – all while enjoying delicious smoothies every day!
4. Weigh & Count Calories, In the Beginning
When starting calorie counting as the #1 method for fat loss, weighing your food is crucial because it ensures accuracy and prevents underestimations or overestimations of your calorie intake.
As a beginner, it’s easy to misjudge portion sizes — what we think is “one tablespoon of peanut butter” or “a small handful of nuts” could actually contain significantly more calories than we realize.
Food scales remove the guesswork, allowing us to log precise amounts of food and stay within our calorie target.
This accuracy helps us create the calorie deficit needed for fat loss while also building a better understanding of portion sizes over time.
Without weighing our food, we risk stalling our progress or feeling frustrated; despite thinking we are doing everything right.
The Bottom Line: Make Weight Loss Simple
Losing fat isn’t about suffering or giving up your favorite foods. It’s about consistently being in a calorie deficit while fueling your body with good nutrition.
Forget the fads, skip the starvation, and make smart, sustainable choices. Your future, healthier self will thank you. Looking for an easy, delicious way to kickstart your fat loss journey?
Try the 21-Day Smoothie Diet – a proven plan that helps you shed pounds while enjoying tasty, nutrient-packed smoothies every day. Click here to learn more and get started today!