Calorie Deficit is the only way to achieve weight loss! But most don’t understand what a deficit is or the components that make up energy expenditure. So let’s break it down. . CALORIE DEFICIT You burn more than you consume.
CALORIE A unit of energy
TDEE Total Daily Energy Expenditure (This is the most important number to know when loosing weight, free TDEE calculator link in my bio) REE Resting Metabolic Rate (Your resting metabolic rate is made up of your basal metabolic rate, how much your body burns not including movement) NREE Non-Resting Metabolic Rate (Energy / Calories used when moving and digesting food) BMR Basal Metabolic Rate (How many calories you would burn at compleat rest, this depends on your weight, age and height.) NEAT Non Exercise Activity Thermogenesis (Energy / Calories used to move but not include exercise. Such as walking to the shops, going up and down stairs, gardening, fidgeting etc.) TEF Thermic Effect of Food (Your body uses on average 10% of your TDEE on digestion, foods high in protein have a slightly higher Thermic Effect) EAT Exercise Activity Thermogenesis (Energy / Calories used during Exercise)
If you’re someone who struggles to lose weight, exercises regularly and fairly consistent with your nutrition, focus more on increasing your NEAT. Should be no reason to exercise more than once a day unless you’re an athlete who needs todo it for specific performance purposes.