Today I want to share with you the only "secret" I know to manage and maintain my weight.

The Caloric Deficit

I was born fat, and all my life I have struggled with being overweight. On January 1st 2015 I started a journey that led me to lose 90 pounds. I used to weigh 275 pounds and today I maintain a body weight of around 185-195 pounds.

To this day it is very easy for me to gain weight. During the 2017 holiday season I gained almost 15 pounds, of which I lost 8 pounds in January. And in February during my 5 day vacation to Puerto Vallarta, I gained 10 pounds again. That's how fast my weight can climb! I have learned over the years not to get frustrated with these fluctuations. I know my body and I know what to do to return to a comfortable weight. How you may ask? By following a calorie deficit.

A Caloric Deficit basically means eating fewer calories than your body actually needs each day. What happens when you do this? You give your body the opportunity to burn calories that it has stored as fat and excess weight.

You may be wondering, if I eat fewer calories than my body needs, won't it make me hungry? Will I have energy to do my activities for the day and, moreover, to exercise?

Yes, you will have enough energy to carry out your activities for the day. You may feel a little hungry, but many times instead of hunger it is dehydration, anxiety or simply the habit of eating when we are stressed. If this happens, I recommend that you do the following:

Tomate un vaso grande de agua (y espera 15 minutos)
If you're still hungry, have a small healthy snack
If you still do not overcome the temptation, eat something you want in a small portion

To calculate your specific calorie deficit visit www.fitcal.me/tdee and once you have your calorie deficit you can use an app like My Fitness Pal to log your foods and stay within your calorie deficit.

Comments, below if you questions or suggestions or email me at cesar@mx360fitness.com