How To Get Into A Calorie Deficit

[@IvanaChapman]

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[@kahaaerosports]

Great video as always! I’m in a deficit but am not counting calories. I’m a big guy, so cutting back is always easier. Keep my protein high, eat more veg and fruits, and reduce the treat foods :)

[@IvanaChapman]

Thanks! Seems like you have a sensible plan. 😊

[@IvanaChapman]

Thanks for watching! How are you planning to get into a calorie deficit? Are you tracking calories? 👇👇👇

[@desiertoscacti5388]

I love this channel! So much useful information! New subscriber!

[@IvanaChapman]

Welcome! 😁

[@fishmut]

I maybe go back to track calories counting but I have made lower food calorie choices , ie more veggies and less processed stuff as well as much much less of the junk and drinking mostly water and black coffee , this seems to be working for me along with around 10’000 steps or 1 to 2 hours of walking each day as well so a bit of both the exercise and food lower calories is the key so far.

[@IvanaChapman]

Great plan! 🙂

[@HilarySnow-ip9gm]

Hi. Is the factor of 13 still appropriate for seniors Most of us are more sedentary than younger counterparts and have lost muscle mass. Isnt a factor of 10 or 11 more appropriate?

[@donnaami7609]

Great advice! So practical!

[@IvanaChapman]

Glad it was helpful 😊

[@TraceyKorol]

I have been tracking every day for two weeks and it was way less than 13 x my body weight and still have not seen even a .1 loss on the scale...its frustrating😖😖

[@IvanaChapman]

I probably should have emphasized it more in the video (will make a note for future vids!), but it takes time to see a result. In the video, I mention checking your progress after a month. Having said that, it still may or may not be the right level of calorie deficit for you. But you're saying you're eating significantly less than your estimated maintenance? How low are you aiming?

[@cabanaho]

I never liked counting calories. I never wanted to live that way as my parents generations seemed obsessed with it and almost acted neurotic. The only time I counted calories was when I used the myfitness pal app for 3 months. I was using it for the micronutrients data but it also shows the calories so of course my mind would start to obsess with that too. I also liked how it told me at the end of the day that ff I ate the way I did that day for x months, I could be at x amount of weight. But with all the convenience of the app I still loathed logging my food because I was lazy. But it did make me realize that if I was mindful of what I am eating, cutting out the treats (chocolates and alcohol etc for me), reducing my carb foods like rice pasta bread & potatos, and increased my protein and veggie intake instead, I automatically fell in to a calorie deficit. At least compared to the way I was eating. Which was eat whatever I felt like, whenever I wanted. Thank you for the tips on the video.

[@IvanaChapman]

I'm glad you're enjoying the videos! 😊 I appreciate you taking the time to leave comments and share your thoughts as well. It gives me ideas for how I can help people with future videos. I use calorie counting as an education process for my clients, but most people don't want to do it long term. Whatever strategy you're following, the important thing is that it's sustainable for YOU.

[@Baguette-gl2eb]

I saw in another video that the calorie deficit must be based on TDEE. Is the TDEE and Maintenance the same?

[@IvanaChapman]

Yes, they're the same.

[@Baguette-gl2eb]

@@IvanaChapman thank you!

[@IvanaChapman]

Thanks for coming to the livestream! 😁

[@johnfrancis355]

Some great content ..just subscribed + your arms are 100 % goals! 👍🏽👏🏻

[@IvanaChapman]

Welcome! Glad you have you here. And thanks! 😊

[@ashleyb85]

I track my calories using carbon diet coach 🙌 I also weight train and do some light cardio 4-5 days a week.I’ve been working out for years but I don’t see a change on the scale unless I get my nutrition under control.

[@IvanaChapman]

Yes, it's very hard to manage what you don't measure. Glad things are working for you! 😊

[@edersilvarodrigues]

Obrigado 🥰🥰🥰🥰🥰🥰🥰🥰

[@IvanaChapman]

De nada 😊

[@asloglu8339]

I love you so much following you from Iraq and so many Arabs following you I hope you translate your videos into Arabic

[@IvanaChapman]

Thank you so much, that's lovely to hear! ❤ I think KZbin translates videos into some languages, depending on your region, but I'm not sure.

[@ThisPersonisasillygoose]

Always go back to old habits lmao it’s hard asf

[@IvanaChapman]

Yes. Breaking habits is hard and generally takes time.

[@viviannichols3582]

You lost credibility the minute you said, “a calorie deficit means that you consume more calories than your body uses in a day.”

[@IvanaChapman]

Yikes! Definitely misspoke there! Sometimes when you're recording videos some interesting stuff comes out. 😆 Thanks so much for the heads up! 😀

[@IvanaChapman]

I've tried to edit that part out...hopefully the change will happen by the end of the day. For clarification, what I meant to say was, "your body uses more calories than it would need to maintain itself (in its current state)".

[@viviannichols3582]

@@IvanaChapman Thanks for taking my correction gracefully! Glad I could help.

[@adejoke4875]

Obviously a slip