First and foremost, you do NOT need to count calories in order to burn fat. It doesn't matter whether you count calories or not, but what does matter is that you need to be in a calorie deficit in order to lose fat.
This means that you need to burn more calories throughout your day than you consume. If you do decide to count, there is a bunch of different options to choose from.
You can choose to intake the same amount of calories per day or mix it up to still add up to your weekly needs. Here are 3 separate ways you can cycle your calories to ensure your body keeps burning fat:
1.) Regular Calorie Deficit- Not a cycling method, in fact you take your caloric needs for the week, divide them by 7 and you have how many calories you should consume per day. So let's say your maintenance calls for 2,200 calories per week, if you intake only 1,700/day, you will no doubt lose fat over time. It is a very simple method, leaving no room to really cheat on the normal diet, but also takes all the guess work out of it.
2) Alternate Days- Calorie Deficit Alternate Days method is a cycling method that goes exactly as it sounds - alternating higher calorie intake days, followed by lower calorie intake days. The weekly total, if you notice in the video, is the exact same as the regular deficit. The only difference is that you have the ability to break your diet a little more because on some days you will need to consume a higher amount of calories.
3) The Weekend Lover Deficit This deficit method is used for those who want to really enjoy their weekends. Only thing is, you have to sacrifice your week a little more than usual- you eat relatively low calories Monday through Thursday, then turn around and go high cal during the weekend. These are just a few different ways to structure your diet to make things fit your schedule best so you can meet your caloric goals more consistently, and always be shredding that body fat. Another important thing to note- each method adds up to a weekly total of 11,900 calories and would result in the same amount of fat loss
** KEY** ~ Find out what works best for you!
