How To Create A Calorie Deficit WITHOUT Counting Calories

#IvanaChapman #caloriedeficit #caloricdeficit
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HOW TO CREATE A CALORIE DEFICIT WITHOUT COUNTING CALORIES // A calorie deficit is essential for fat loss, but that doesn’t mean that you have to do any counting.
In this video, you’ll learn how to create a caloric deficit without counting calories.
Creating a calorie deficit without counting calories is possible if you follow specific strategies to increase your activity and manage your appetite.
You’ll learn how to be in a calorie deficit without counting calories. Calorie counting can be an effective tool, but not everyone has the patience to do it. You can lose weight without counting calories.
How to lose weight without counting calories? Eat in a way that causes you to naturally consume fewer calories.
Getting into a calorie deficit without counting calories is actually what I do and what I suggest to many of my clients.
I explain getting into a calorie deficit without counting calories. Getting into a calorie deficit without counting is possible.
If you have any questions, please leave them in the comments section.
NEAT Non-exercise activity thermogenesis pubmed.ncbi.nl...
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How to create a calorie deficit without counting calories: • How To Create A Calori...

[@IvanaChapman]

Thanks for watching! Which of these tips were most useful for you? ⬇

[@makloyh]

Very useful information! I have no idea how to track my calories and now it's seems like I can actually work with calorie deficit! Thank you ❤️

[@umyeahok2097]

Im tired of tracking calories 😢 I lost most of my weight eating intuitively & eating more whole foods. I went through a plateau so I thought it would be a good idea to track my deficit but I’m done. It’s annoying and I’m not enjoying my food because I’m always thinking about what I need to track next. Im at least gonna try and track protein because I don’t eat enough protein.

[@IvanaChapman]

Yes! Calorie counting is hard and not good for everybody. And I also agree that if you track anything, it should be protein. Hope it goes well for you! 😁

[@christinekleinschmidt3082]

Protein will help you feel full for longer

[@mana-uv7cz]

Adding walks to my routine helped best of luck

[@martinriley8449]

Calorie counting, elimination diets, and measuring my food are my idea of torture! Not being able to eat the foods I like in the amounts I want, leads to me feeling deprived. But I'm perfectly fine with eating less frequently. So for the last few years, I've just been eating every other day. This puts me in a calorie deficit without me having to cut out the foods I like or restrict my portions. I don't get cravings, I rarely ever experience hunger, and I have tons of energy. It works perfectly for me 🙂

[@user-oe1fs2hz5q]

Same

[@medviation]

Going to bed slightly hungry works for me. Not too hungry that I can't sleep, but not too full that my stomach feels weighted down.

[@lyna7038]

This was honeslty so refreshing seeing somebody talk about food and exercise in such a positive way I am overweight and I want to be healthier without triggering my self by counting calories

[@IvanaChapman]

I think having a positive relationship with food is the key to getting to a healthy weight and staying there. It's a process and it's often not easy, but worth it in the long run. Hope things go well for you. 😊

[@boblatkey7160]

I eat at 9 o'clock and a high protein meal around 3 o'clock and I usually walk for about an hour on my lunch break. As long as I have a good healthy high protein meal at three I am never hungry at dinner time. That seems to do pretty good for me. I am continuing to lose about 1 pound per week or roughly 3 pounds per month which is sustainable and I'm not beating myself up over exercising or going hungry.

[@ruzya7]

From all the videos I've seen this was the best, so clear and nice. I belive I've ruined my metabolism with diets and intermittent fasting, and now I'm trying to lose waigh but in a more realistic healthy way. Thank u. Also waiting for an apoitment with a nutritionist.

[@IvanaChapman]

Thanks, glad you enjoyed the video. 😊 A metabolism is never really “ruined”. With time and patience you can get yourself back on track. Hope it goes well for you!

[@MariaCurry]

Perfect video that everyone should watch. I'm a new mum and I find it hard to count calories while working and taking care of the household and baby. So I just implement more healthy (not as calorie dense) foods into my died and move around more. I usually just go walking with the stroller

[@gct1913]

Great video! I've been tracking my macros for 2 years and lost 60lbs. Now I just eat the way you're describing to lose the rest of the weight.. For instance if I have high fat beef tonight, I will skip the avocado, oil and nuts today.

[@IvanaChapman]

That's great! Tracking calories/macros can be a great education process and then eventually you can move on to a more qualitative approach.

[@Rinxco]

I hate counting calories. I feel if I go over my calorie budget that I’ve ruined my whole day and would then go on to binge. Right now I’m watching this after a binge. It you have any tips on how to stop or not begin binging I would like to know. 🙏

[@IvanaChapman]

HOW TO STOP BINGE EATING And Lose Weight For Good kzbin.info/www/bejne/pHOYlGOCaqyfaKs

[@IvanaChapman]

Why You're Struggling With OVEREATING kzbin.info/www/bejne/eoGbnqqEmKxgppo

[@ashgashgjahgs3344]

I hope this works I struggle with eating disorders which ruined my metabolism, my relatives keeps pointing out my weight

[@IvanaChapman]

Are you able to get professional support for your ED?

[@user-zq7dk4fk2y]

I am a pescatarian. I don’t eat any meat except for fish and seafood. You said something about red meats which I do not eat. Is that a good thing for weight loss?

[@fastlaneprofits]

yoda taught you well

[@IvanaChapman]

😂

[@thestoryofrose]

What an informative video thanks so much.

[@IvanaChapman]

Glad it was helpful!

[@pp-jt7mb]

How often should one eat treat foods?

[@pritmeva2044]

thank you for this advice, I am vegeterian and am trying to go through a body recomposition meaning I need to have lots of protein but less calories. Its just really stressful to count calories so I appreciate this video however more tips on how to eat more protein and less calories would help!!

[@IvanaChapman]

Try this video: kzbin.info/www/bejne/sJLbdKeoqbqNatU

[@elle4560]

❤ what a great video and so practical. Thank you!!

[@ionlyeatprotein2891]

Thank you soo much, I really need this vid rn

[@IvanaChapman]

So glad it was helpful. 😊

[@adegbenroagoro5180]

Thank you very much Ivana

[@kims1941]

So for clarification, a workout that gets the heart rate up (but not Tabata or HIIT) would be good for a woman 50+ years old, correct? There's someone else putting out videos who insists that women 50 and over should only do "moderate" 20-minute workouts a day because anything more will "stress the body".

[@IvanaChapman]

Oooooh....very interesting! I think that's a great topic for a future video, thanks! 😀 I don't believe in making blanket statements regarding gender or age, although there are general guidelines. A fit woman over 50 will do just fine with high intensity workouts (including Tabata or HIIT), while others who are less fit will not. It's true that we take longer to recover as we get older, but that doesn't mean you need to exclude certain types of exercises altogether.

[@kims1941]

@@IvanaChapman That's what I thought as well. She seems to think anyone at or past menopause really needs to take it easy.

[@IvanaChapman]

😂 Well, I’m not there yet, but it’s certainly not my plan to just take it easy when I get to menopause. There’s a lot of energetic life to be lived when you’re 50+.

[@kims1941]

@@IvanaChapman I totally agree!

[@intuitiveglass]

I just love your content

[@eveyjay5647]

thanks 🙏

[@IvanaChapman]

You're welcome 😊

[@user-gu2eu6vu4l]

That's simple one :) How to reduce amount of cals without counting them? 1st - reduce portions you have for each meal, just one meal at a time (meat and vegs or meat and some carbs), 2nd - eat only food you have prepped (no burgers/fries/cakes/juice), actually, get all sweet/processed stuff out of your house, 3rd - use artificial sweetners if you want sweet tea/coffee, 4th - still want something sweet? eat apple or orange or whatever you like - it has less calorie density. 5th - take control on your appetite, when you want to eat something just think if you're really feeling hungry or just bored. 6th that can play its role, for me first meal at 1pm, second meal at 5pm and then other low-calorie things like fruit - once I get hungry.

[@rea_nnekate]

i’ve been in a calorie deficit in over a year and still have seen no results. i’ve reduced how much i’ve eaten, how many calories i’ve been intaking, no sugary drinks or treat foods yet still no results. I’ve also included may exercises/workouts everyday but nothing is changing. what am i doing wrong? i feel so insecure about my body whenever im with family or friends 😭😭

[@syedamaryam4969]

Did you consult any trainer or dietician?

[@drkmwinters]

The body will also break down muscle instead of fat for energy, important point missed in the opening, and it's why my past attempts failed. Also, this didn't address macro balances. Getting enough protein (30-35% of my total macros) was key to help me feel full and keeping muscle. It's why tracking is key for me.

[@minminmeana]

what if you're not losing weight by eating 1200 calories for years and now after figuring out macros it gave me 1600 calories per day and still not losing weight.

[@amandak6986]

I've been tracking my calories and in a deficit and can't lose an ounce! A couple random days I increased my calories by double and both those days I lost a pound. I don't get it

[@IvanaChapman]

Your weight varies over the course of the day, week, and month for various reasons. You didn't actually lose a pound each of those days, but you may have lost some water. Sometimes if you eat foods high in salt you can either gain or lose weight on the scale. And the amount of undigested food you currently have in your digestive system can make a difference. How long have you been tracking your calories?

[@amandak6986]

@@IvanaChapman I've been tracking for a few months. I somehow gained 15lbs since Sep. I started tracking in January because I wasn't eating very much to see such a gain and seen I was only eating between 500- 800 calories a day, I intermittent fast at least 16hrs a day somedays longer and never feel hungry. So I've been trying to figure out what the heck my body needs and upped my calories to what supposedly my calorie deficit should be. I try to get at least 10,000steps in a day plus I do light weights and excercise a few times a week. My stomach measurement hasn't budged but my thighs and arms have lost a little. I feel so discouraged at this point. I'm 41, 5'3" 150lbs. I have a small frame type and need to lose 40lbs. My calories have been between 1,100- 1,300 a day.

[@IvanaChapman]

With that kind of physical activity level, I would say that you need more calories, even to get leaner. Are you tracking macros at all, to see if you're getting enough protein? That might be something else to look at. Is there a reason why you're following IF?

[@amandak6986]

@@IvanaChapman I am tracking macros too. I've been trying to get about 90gr of protein a day, and do low carb about 20-30gr, and the rest fats. I've always unintentionally done intermittent fasting. I'm just never hungry in the morning. My coffee and first meal are usually about 11 or 12 in the morning. I try to eat dinner before 6pm. Maybe my macros are all wrong. 😩

[@IvanaChapman]

Interesting. In my opinion, your protein intake is too low. And I'm not sure why you're choosing to go so low carb...is that personal preference? Personally, I would add more carbs and would set your calorie target a bit higher (slowly). It seems your body may have adapted to low calorie intake and it may benefit from a gradual increase. Do you have specific fears around food/carbs/etc.?

[@bibibrin5035]

I'm not a small person but my palms are very very small... not fair when measuring a steak...

[@IvanaChapman]

😂 Adjust so that it makes sense for your body size.

[@jonasmortensen1252]

What about the refeed program where you eat at maintenance in the weekends

[@monicagomes3023]

Love the grogu...

[@IvanaChapman]

He's the best ❤

[@karinvanrooyen9953]

Our rand is 18 to the $...would love your program but it's very expensive in our country. Can you help

[@IvanaChapman]

Please sign up for my email list on my website: www.ivanachapman.com/ If there are ever any offers/discounts, they will be offered to members of my email list.

[@timtim0007]

Ben and Jerry icecream 🤤

[@IvanaChapman]

Sooooo good! 😋

[@cmoneytheman]

​​where did the eating less myth come from to that it always 100% just drops weight

[@ejc139]

hello. i’m 17, 5’7 and around 360 lbs. i’ve done everything to try to lose weight but nothing has worked. i’ve never been at a normal weight, i’ve always been overweight, and it seems like eating less makes me gain weight faster. when i counted calories and ate 1400 a day, i was gaining 3 lbs a week. i stopped tracking and eat more, but i’m still not losing weight. right now my weight fluctuates in the 350s, but idk why i can’t lose weight. i’m hopefully getting to have surgery next year, but i wanna do something in the meantime… any tips?

[@GarbageCanster]

Check out "The Obesity Code" from Dr. Jason Fung. I lost 100 lbs.

[@cueva1325]

Hi I’m 17 6’0 145lbs. I don’t know what direction I should go, if you can please help. I am currently like “skinny fat”. I have barely any muscle on my frame and I have a little bit of excess fat, not obese, but for example I have like chubby cheeks and my abs are not visible. I don’t know if I should eat in a calorie deficit to lose the fat and get the abs I always wanted or if I should eat in a surplus for muscle growth. Please help me I’m lost

[@IvanaChapman]

At your age, you’re at the very beginning with your muscle building potential. Just try to be consistent and eat well.

[@IvanaChapman]

You may find some useful stuff here as well: What Is Skinny Fat? (Causes & Skinny Fat Solution!) kzbin.info/www/bejne/bnmtp2qrZbt-qbs

[@cueva1325]

Thank you

[@cueva1325]

@@IvanaChapman so do you recommend that I should just eat at maintenance? Why not bulk?

[@IvanaChapman]

At your age, I would normally recommend a calorie surplus. Do you know what your maintenance is?

[@talteves]

Is this applicable for minors under 18?

[@IvanaChapman]

My content is for adults. I recommend minors discuss weight loss with their parents/guardians and doctors.

[@richardcoffin134]

Is it ok to eat fiber one cereal .

[@IvanaChapman]

Its ok to eat anything you're not allergic to. 🙂 Do you have specific concerns about that cereal?

[@williamoconnell1233]

I'm fasting for my calorie deficit.

[@samahyousif491]

ارجو الترجمة للعربي

[@IvanaChapman]

Sorry, I don't read Arabic and google translate didn't help. 🙁

[@yasminhzayyen3082]

She is asking to translate the video into arabic 🤷🏻‍♀️

[@Liveeachdaytothefullest]

You look so beautiful. You look like you are in your twenties. Great body and skin.

[@BEACHDUDE71]

I lost 65 pounds in 3 months

[@karthikpro8697]

Thats a lot of weight loss in a short period. I think you should do medical checkup to see if there is a medical reason for the high weight loss.

[@BEACHDUDE71]

@@karthikpro8697 no, it's was a extreme workout and diet

[@chromaticgeckos3433]

IDK how you recommend no larger than a palm sized portion of meat for women and at the same time recommend 130 grams daily protein. You'd have to eat at least 7 times a day!!!

[@IvanaChapman]

That's meant to be a minimum and it only refers to the meat part of a main dish (most of my female clients do around 1.5 palm sizes for main meals). Protein also comes from dairy, beans, legumes, some grains, etc. I recommend adding those as well. I generally only eat 3 meals a day and can easily eat 130 grams of protein. Hope that helps!

[@alara11]

R u part of LGBTQ+ … no hate just wondering

[@IvanaChapman]

I’m an ally 🌈

[@ashgashgjahgs3344]

@@IvanaChapman ❤️❤️❤️

[@josephfinnegan1805]

Who is that Green Alien type toy character to your left ? Is there UFOs in Canada or your province ? Or is the creature a depiction of underground fairies or elf's ?

[@IvanaChapman]

😂 Surely you know Baby Yoda?

[@josephfinnegan1805]

@@IvanaChapman I'm NOT a Canadian, Ivana !🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@IvanaChapman]

He’s not Canadian. 🤨

[@mackenzie3576]

That is a baby yoda, I have the same one😅 (Star Wars)

[@12Sharon]

That's not baby yoda. That's baby Grogu which anyone who has watch the Mandalorian would know.

[@dr.shahzadofficial165]

The Yoda in background made me trust her