Cracking the Code: How to lose weight in a caloric deficit

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I consider myself an expert in yoyo dieting, I’ve seriously tried it all. Whether it was a fad diet, supplement, fat zapping treatment, or medieval waist training device…the results of each were always ineffective or short- lived. I recently gained interest in a more authentic form of managing my weight… eating in a caloric deficit. This option would allow me to eat whatever I’d like, as long as I stay in a caloric deficit.

Sounds simple, right?

A deeper dive into how I would go about this left me with many questions… What equation would I use to figure out my calories each day? How much should I work out, and what kinds of exercise would be best? Should I count my macros?

This wasn’t as simple as I thought it would be.

After scrolling past dozens of influencer’s explaining their diets on YouTube and Tik-Tok, I finally came across an influencer and trainer named John Schaefer. His videos are informative, straight to the point, and have quite literally cracked the code when it comes to eating in a deficit for weight loss. When you search his name, you will not only find his content, but testimonials from people who are following his plan, and seeing true results.

He teaches to stick to these 3 things to lose weight consistently…

Eat in a caloric deficit

Eat a high protein diet

Practice intermittent fasting

Though his plan is based on knowledge that may be common to those in the fitness world, he offers simple equations for those who are new and still figuring it out.

First, to calculate how many calories you should eat each day, multiply your goal weight by 12.

Second, to calculate how many grams of protein you should eat each day, multiply your goal weight by .6.

Last, to practice intermittent fasting, fast for 16 hours, and eat in an 8 hour window each day.

This plan has been a game changer for me! So far, I’ve lost 15 lbs over the past 30 days. Based on my goal weight, I eat 1800 calories a day and exceed my protein goal each day by eating an average of 125g. After years of stumbling through finding a simple plan to manage my weight, I finally found something that works. The best part is, I don’t have to deprive myself of the foods that I love; I work them right into my calories for the day or find lower calorie swaps that are equally delicious. I recommend this method wholeheartedly for anyone looking to manage or lose weight. It’s easy to get lost with all the info that’s out there about eating in a deficit, but the equation John uses clears up the confusion and drowns out all the noise.