Get Amazing Weight Loss Results By Creating a Caloric Deficit (4 Tips)

You will achieve amazing weight loss results when you burn off calories.

So what in the world is a caloric deficit? Glad you asked.

It is simply burning off more calories than you take in. It is the method of calories in vs calories out.

To have long-term success you need to do this every day to maintain a healthy weight.

Here are 4 tips to do just that.

1. Determine Daily Caloric Deficit - If your goal is 500 calories then you need to workout to burn off 250 calories and eat 250 less calories than normal. Once you figure out your golden number then you will be one step closer to amazing weight loss.

500 calories a day is a good goal to shoot for since a pound of fat is about 3,500 extra calories. That means you can lose at least one pound a week. Obviously if you want to lose more than one pound a week you would increase your numbers.

2. Eat Less - You are probably rolling your eyes and saying duh. But to create a calories in vs calories out scenario that will work in your favor you need to eat less.

What you put in your mouth will determine your success just as much as what you do in the gym. Visualize yourself at your ideal weight and remember that anytime you are tempted to overeat. Step away from the cake and nobody gets hurt!

3. Count Your Calories - Counting calories is essential to creating a caloric deficit. If you don't count your calories how in the world will you know how many you take in on any given day?

4. Exercise - Exercise is a great way to burn off calories. As you sweat and get your heart rate up you will get results. The key is to getting your heart rate up. Walking is good to start with but eventually you need to move on bigger and better things.

The more your heart rate gets up the faster your metabolism will go which in turn burns more fat. The more fat you burn the healthier you become.

Tip the scale in your favor when you create a caloric deficit. Do it every day don't just do it every once in a while. Be consistent and continue to reap the rewards of your efforts. Burn off calories that are not wanted and get amazing weight loss.

Bonus Tip - Want to learn more about getting amazing weight loss results?

And now I'd like to invite you to claim your Free Instant Access to the 7 day eCourse Love Your Body Love Your Life when you visit http://fitnessandnutritionsolutions.com/loveyourbody

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Creating Life Changing New Year's Resolutions

In just over a week we will be saying good-bye to 2012 and ringing in 2013. With the new year comes "New Year's Resolutions". Do you remember yours from last year? How did you do?

If you didn't follow through with your resolution don't feel bad. Most people don't. The problem is because the resolution is usually the result of an in the moment decision or something that you know you need to change and this seems like the appropriate time to change it. So you simply say, "This year I'm going to be healthier!" or "I'm going to lose 50 pounds!"

Both of those sound great, but how are you going to achieve them? What is healthier anyhow? If you only made it to the gym regularly for one month last year and this year you get there regularly for 2 months. Technically that was "healthier" but, I doubt that is what you had in mind when you said that you were going to be healthier this year.

Or what about the "I'm going to lose 50 pounds!" At least here we have something to measure. You either lose 50 pounds or you don't. Good start, but for this to work you need to develop a strategy. 50 pounds is a significant amount of weight and you need a plan for how you are going to lose it over the next year. This is where most people get stuck. How are you going to lose it? You could start walking, you could crash diet and regain it all before the year ends, you could join a gym, etc.

For our example, let's say you decide to join a cutting-edge functional training gym that focuses on resistance training.

So we want to lose 50 pounds over the next year, that comes out to just under one pound per week. In three months we should be down 12 pounds to be on track. In one month, 4 pounds. All we are doing is breaking the goal down into smaller chunks that are more manageable to handle and so we see short-term success to stay motivated.

Now, do you want to know a secret to successfully achieving the goal?

Focus on the process, not the goal.

This means to put all of your energy and focus into what you need to do each day and each week to reach your goal. This means that each week you need to get in three workouts and keep your nutrition in check. After one month you need to have worked out 12 times and by the end of the year you need to have worked out 156 times. If you simply focus on the 3 workouts a week by the end of the year the 50 pounds will be shed.

Josh Proch is co-owns Defined Fitness, the Pittsburgh area's #1 fat loss and fitness gym, located in Wexford, Pennsylvania. For more information call us at 724-934-2000 or visit us online at http://www.definedfitnesswexford.com/

Read More

Creating Life Changing New Year's Resolutions

In just over a week we will be saying good-bye to 2012 and ringing in 2013. With the new year comes "New Year's Resolutions". Do you remember yours from last year? How did you do?

If you didn't follow through with your resolution don't feel bad. Most people don't. The problem is because the resolution is usually the result of an in the moment decision or something that you know you need to change and this seems like the appropriate time to change it. So you simply say, "This year I'm going to be healthier!" or "I'm going to lose 50 pounds!"

Both of those sound great, but how are you going to achieve them? What is healthier anyhow? If you only made it to the gym regularly for one month last year and this year you get there regularly for 2 months. Technically that was "healthier" but, I doubt that is what you had in mind when you said that you were going to be healthier this year.

Or what about the "I'm going to lose 50 pounds!" At least here we have something to measure. You either lose 50 pounds or you don't. Good start, but for this to work you need to develop a strategy. 50 pounds is a significant amount of weight and you need a plan for how you are going to lose it over the next year. This is where most people get stuck. How are you going to lose it? You could start walking, you could crash diet and regain it all before the year ends, you could join a gym, etc.

For our example, let's say you decide to join a cutting-edge functional training gym that focuses on resistance training.

So we want to lose 50 pounds over the next year, that comes out to just under one pound per week. In three months we should be down 12 pounds to be on track. In one month, 4 pounds. All we are doing is breaking the goal down into smaller chunks that are more manageable to handle and so we see short-term success to stay motivated.

Now, do you want to know a secret to successfully achieving the goal?

Focus on the process, not the goal.

This means to put all of your energy and focus into what you need to do each day and each week to reach your goal. This means that each week you need to get in three workouts and keep your nutrition in check. After one month you need to have worked out 12 times and by the end of the year you need to have worked out 156 times. If you simply focus on the 3 workouts a week by the end of the year the 50 pounds will be shed.

Josh Proch is co-owns Defined Fitness, the Pittsburgh area's #1 fat loss and fitness gym, located in Wexford, Pennsylvania. For more information call us at 724-934-2000 or visit us online at http://www.definedfitnesswexford.com/

Read More

Creating Life Changing New Year's Resolutions

In just over a week we will be saying good-bye to 2012 and ringing in 2013. With the new year comes "New Year's Resolutions". Do you remember yours from last year? How did you do?

If you didn't follow through with your resolution don't feel bad. Most people don't. The problem is because the resolution is usually the result of an in the moment decision or something that you know you need to change and this seems like the appropriate time to change it. So you simply say, "This year I'm going to be healthier!" or "I'm going to lose 50 pounds!"

Both of those sound great, but how are you going to achieve them? What is healthier anyhow? If you only made it to the gym regularly for one month last year and this year you get there regularly for 2 months. Technically that was "healthier" but, I doubt that is what you had in mind when you said that you were going to be healthier this year.

Or what about the "I'm going to lose 50 pounds!" At least here we have something to measure. You either lose 50 pounds or you don't. Good start, but for this to work you need to develop a strategy. 50 pounds is a significant amount of weight and you need a plan for how you are going to lose it over the next year. This is where most people get stuck. How are you going to lose it? You could start walking, you could crash diet and regain it all before the year ends, you could join a gym, etc.

For our example, let's say you decide to join a cutting-edge functional training gym that focuses on resistance training.

So we want to lose 50 pounds over the next year, that comes out to just under one pound per week. In three months we should be down 12 pounds to be on track. In one month, 4 pounds. All we are doing is breaking the goal down into smaller chunks that are more manageable to handle and so we see short-term success to stay motivated.

Now, do you want to know a secret to successfully achieving the goal?

Focus on the process, not the goal.

This means to put all of your energy and focus into what you need to do each day and each week to reach your goal. This means that each week you need to get in three workouts and keep your nutrition in check. After one month you need to have worked out 12 times and by the end of the year you need to have worked out 156 times. If you simply focus on the 3 workouts a week by the end of the year the 50 pounds will be shed.

Josh Proch is co-owns Defined Fitness, the Pittsburgh area's #1 fat loss and fitness gym, located in Wexford, Pennsylvania. For more information call us at 724-934-2000 or visit us online at http://www.definedfitnesswexford.com/

Read More