📈 How To Create A Calorie Deficit Without Eating Less Food

Being in a calorie deficit is hard especially when you are a foodie like me and you are dealing with hunger. Not fun, but did you know there are ways you can burn more calories through the day and increase your deficit without eating less food???

Here are some easy things that you can do to increase that deficit:

🔥 Increase Daily Movement

I am not talking about exercise or working out, I am talking about our overall daily movement. This is called NEAT (or Non-Exercise Activity Thermogenesis). What does this look like:

Walking more
Taking the stairs instead of elevators
Standing more versus sitting
Park farther away
Yard work

This can add hundreds of extra calories burned per day without logging it on your watch.

🍗 Increase Protein Intake

Protein has the highest thermodynamic effect out of all the macronutrients. This means that it requires more energy to burn off protein than carbs/fats.

Not only does it help you preserve your muscle (see next point on why this is important), but it also helps you feel fuller for longer.

🏋️‍♀️ Build More Muscle (Strength Training)

Remember that lean muscle tissue plays a huge role in your metabolism. More muscle = faster metabolism (which means better results during a fat loss phase).

🥦 Increase Food Volume (Without Increasing Calories)

Replace calorie dense foods (foods that are very high in calories and not very filling. Example: Peanut butter, oils, and foods with added sugar) with food that are high in fiber like fruits and veggies.

💤 Improve Sleep

People skip this part, but lack of sleep can: