Don’t F*ck Up Your Deficit!

 

I’ve been in the fitness industry for over 13 years, and honestly, I miss the days when fitness was simple, before the internet was flooded with “gurus” who have little to no experience.

Don’t get me wrong, there are pros and cons. It’s amazing that we now have access to so many free educational resources. But with that comes a lot of misinformation and guidance.

Today, I’m sharing my go-to method that has helped hundreds of my clients successfully navigate fat-loss phases without feeling miserable.

You may also know I competed in bikini for 5 years, taking out the overall bikini champ title in 2019 in Sydney - I do not condone competing anymore as I think it is unhealthy, and a bad reputation of what fitness is, but through going through so many intense dieting phases, I adopted some successful dieting methods.

 

But first here is where people go wrong..

 

The Biggest Mistake in Fat Loss: The Never-Ending Deficit

If you want to set yourself up for failure in your fat-loss phase, here’s the quickest way: create a calorie deficit with no end date.

Why is this a terrible approach?

• Psychological Burnout: The thought of being in a never-ending deficit is mentally draining. It reduces life enjoyment, increases diet stress, and raises the likelihood of you going “off track.”
• It’s Boring AF: Who wants to feel restricted forever? Not me. Not you. Not anyone.
• Metabolic Adaptation: The longer you stay in a deficit, the more your body adapts, meaning your metabolism slows down. This forces you to keep cutting calories just to see progress, which is unsustainable, and you will end up on lower calories.
• It Affects Your Quality of Life: Constant dieting can impact energy levels, mood, social life, and even hormonal health, not to mention your progress in the gym!!!

 

A Smarter Approach: The 3:1 or 2:1 Method

Instead of grinding through an endless deficit, try structuring your fat-loss phase using a 3:1 or 2:1 approach, depending on your lifestyle and habits.

How It Works:

• 3:1 Method → Stay in a calorie deficit for 3 weeks, then bring your calories back to maintenance for 1 week.
• 2:1 Method → Stay in a calorie deficit for 2 weeks, then bring calories to maintenance for 1 week.
• You can be slightly more aggressive in your deficit weeks depending on your timeline and preference.

Why This Works So Much Better:

• It’s More Realistic: You have a clear timeline, making it easier to stay consistent.
• Boosts Adherence: Knowing a refeed is coming makes it easier to push through deficit weeks.
• Prevents Diet Fatigue: Regular maintenance weeks reduce cravings, stress, and burnout.
• Allows Flexibility: You can plan higher-calorie weeks around social events so you can actually enjoy life.
• For Women: Many of my female clients align their refeed week with their cycle when appetite naturally increases.

Here is some of my clients progress whilst utilising the 3/1 method:

     

How to Stay Flexible Even in a Deficit

Even during your deficit weeks, you can still be flexible with your calorie distribution throughout the week. This means you don’t have to eat the exact same amount of calories every single day, you can adjust based on your lifestyle and plans.

How to Do This:

• Save Calories for the Weekend: If you know you have a social event or dinner out, you can eat slightly fewer calories earlier in the week to allow for more flexibility later.
• Use a Weekly Calorie Goal: Instead of focusing on daily calories, look at your total weekly intake. If your target is 10,500 calories for the week (1,500 per day), you can adjust day by day while staying within that total.
• Prioritise High-Volume, Low-Calorie Foods on Lower Days: Eating more veggies, lean proteins, and high-fiber foods can help keep you full on days when you reduce calories.
• Don’t Fear Higher-Calorie Days: Having slightly higher-calorie days balanced by lower ones can make dieting feel more natural and enjoyable.

By using this approach, you can still make progress while maintaining social flexibility and overall life enjoyment!

Make Dieting Work FOR You, Not Against You!

You can achieve your fat-loss goals while still enjoying life - it just takes strategy.

If you would like some expert guidance on your fat-loss journey, so you can achieve your goals whilst enjoying your life!! CLICK HERE to start your custom nutrition coaching with me today! For just $40 AUD per week, I’ll help you achieve incredible results that make sense for you and your lifestyle.

🚨 Serious inquiries only! I’ve been coaching for 13+ years, and I only want to work with women who are serious about their results. If that’s you, let’s do this together! 💪🏼

CLICK HERE to see more client results.

Hope this blog helps!

Beth xx