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Are you looking to shed some pounds or maybe put on some muscle? Creating a calorie deficit or surplus can be a great way to achieve your fitness goals. And the best part is, it’s easier than you might think! Here are some simple tips to help you make the necessary changes:
- Know Your Basal Metabolic Rate
Before you start making any changes to your diet, it’s important to know your Basal Metabolic Rate (BMR). This is the number of calories your body needs to maintain its current weight. You can easily find online calculators that will help you determine your BMR.
Once you have your BMR, you can create a calorie deficit or surplus by adjusting your daily calorie intake.
- Increase or Decrease Your Portions
One of the easiest ways to create a calorie deficit or surplus is to increase or decrease your portions. If you’re looking to lose weight, try cutting back on your portion sizes. If you want to gain muscle, try increasing your portion sizes.
Remember, it’s important to listen to your body and eat until you’re satisfied, but not overly full.
Image: Easy changes to create a calorie deficit or surplus. Here’s some simple
- Choose Nutrient-Dense Foods
When creating a calorie deficit or surplus, it’s important to choose foods that are nutrient-dense. This means opting for foods that are high in vitamins, minerals, and other essential nutrients.
Avoid foods that are high in empty calories, such as sugary snacks and drinks, and instead focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
- Incorporate Exercise Into Your Routine
While creating a calorie deficit or surplus can be achieved solely by adjusting your diet, incorporating exercise into your routine can help speed up the process and improve your overall health.
Try to find a form of exercise that you enjoy and aim for at least 30 minutes of moderate-intensity activity most days of the week.
Image: An example of a calorie deficit or surplus which actually does not
- Monitor Your Progress
Lastly, it’s important to monitor your progress when creating a calorie deficit or surplus. Keep track of your daily calorie intake, exercise routine, and weight changes to ensure you’re on the right track.
Remember, creating a calorie deficit or surplus is not about depriving yourself or overindulging. It’s about finding a balance that works for you and your body.
So, whether you’re looking to lose weight or gain muscle, these simple tips can help you create a calorie deficit or surplus and reach your fitness goals. Give them a try and see the amazing changes you can make!
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