The key to losing weight is expending more energy than you take in. It really is that simple! Now executing a diet plan or healthy eating plan is the key to losing weight is expending more energy than you take in. It really is that simple! Now executing a diet plan or healthy eating plan is a completely different scenario. On any weight loss plan, CONSISTENCY is key. completely different scenario. On any weight loss plan, CONSISTENCY is key.

calorie deficit diet plan

How many people do you know who diet for a week or two and are back to where they started or even heavier? They may lose several pounds within the first week or two but after being extremely hungry or fed up with the new fad diet they are doing they can not take it anymore and rebound.

How do we stay consistent on a diet plan?

There are two main factors to help you stay consistent:

1.You have to enjoy the food you are eating. 

2. You have to be on a realistic daily calorie deficit.


On any weight loss/healthy eating plan to lose weight and burn FAT you are going to have to be consistent for at least a few weeks or months depending on how much you have to lose. If you do NOT like the food you are eating or are following a new fad diet that is not realistic over the long term, you will FAIL. Diet plans and diet food should not be torture. They should actually make you feel much better physically and mentally.

Also, the biggest reason why people fail is they pick the lowest calorie option possible (For example living on shakes) which adds up to around 500 calories a day and they just cannot withstand the hunger pains!

You have to be on a calorie deficit to lose weight (less calories that your body burns), however, you need to be on a realistic calorie deficit per day to help you stay consistent.  We recommend a 500 – 1000kcal deficit per day to help you achieve these results. This may not create fast weight loss results but it will create long-lasting results.

Remember everybody has different calorie requirements so each person will need a different amount of food to help them lose weight.
For example, A 50-year-old sedentary female will not burn as much as a 25-year-old active male. To lose weight both of these people will need a different calorie intake to get the best results.

A 750 – 1000kcal plan may work for a 50-year-old female however it would be extremely tough for a 25-year-old active male to successfully lose weight and to be able to follow this diet plan over a period of time. This is because the energy requirements are completely different and much more food will be needed.

By taking our nutritional assessment on our homepage it will tell you what plan is best suited to you. This will calculate your personal statistics and generate a calorie controlled plan that is best suited to you to help you consistently lose weight.

Another prime factor in losing weight is enjoying the food that you are eating. You have to think over a 4/8/12 week period to really see weight loss results.

4 weeks – For you to see the difference.
8 weeks – For everyone else to see a difference.
12 weeks – To change your life and have longlasting results.

So taking this into consideration the food that you are eating should not only be calorie controlled but tasty and enjoyable. This is why we allow our customers to change their meal preferences week to week so they can select the choices they prefer.

This prevents menu boredom and helps their chances of success. So to conclude on how to lose weight, the best and most sustainable way is to select a reasonable calorie intake and to select food that you are going to enjoy over a period of time. We hope this helps with any weight loss plan or diet food delivery that you may choose!

To lose weight you need to work out your daily calorie expenditure and what you need per day to maintain your weight. There are many calculators online that can you tell you an estimation of what you need. Also if you see a one fits all diet plan STAY AWAY!

Everybody has different energy needs, so you need to choose a calorie intake each day that is going to allow you to be on a calorie deficit to help you lose weight but is feasible for you. We recommend a deficit for most people of around 750 – 1000kcal per day. This is a fair calorie reduction to see long-term results. Also, the more body fat that you carry the higher your calorie deficit can be, hence why bigger people lose weight faster than smaller people.

Consistency! Anybody can lose weight over a 3 or 4 day period. This is done by reducing the calorie intake to an extremely low amount and after a few days jumping on the scales and seeing a huge result. This is NOT fat loss! This is more than likely your body getting rid of the junk food that is sitting in your stomach. Hence, a week later you are back to your normal weight or even heavier as you have rebounded and eaten twice as much after you have been incredibly hungry.

However, to get long-lasting results it needs to be turned into a lifestyle and to be done over an extended period of time.

How do you achieve this?

The best way to stay consistent on any healthy eating/weight loss plan is to enjoy the food that you are eating and to eat enough food so you are not ridiculously starving. These are the key factors helping you lose weight so you are not craving different types of food.

It is commonly known that to lose weight you need to expend more energy than you take in. That is it! But still, everybody loves the new fad or new ridiculously low-calorie diet with just shakes for example. These are not going to help you lose weight over the longer term. If anything they make it worse as most people rebound from being so hungry and eat more!

So three key actions you need to do to lose weight:

1. Work out your INDIVIDUAL daily calorie requirements. Remember age, height, weight, gender and activity level all play a role in this.

2. Reduce that calorie intake by 750 – 1000kcal per day to create a calorie deficit. 3500kcal = 1lb of fat, so a 1000kcal deficit per day will equal 7000kcal over a 7 day period. This is a 2lb fat loss.

3. Find food that you like and how it can fit into your reduced calorie intake. You have to take your lifestyle into consideration and you need to plan in advance. Everybody has a different lifestyle, so when and what you eat needs to be taken into consideration.