how to make a calorie deficit easy

21 Sept 2026 · 1 min

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1:07

In this instructional video, Eric Roberts outlines practical strategies to create a sustainable calorie deficit for weight loss. He emphasizes tracking every food item before consumption to avoid mindless overeating, cutting back on high‑calorie morning coffee, and inserting a high‑protein snack between lunch and dinner to curb cravings. For dining out, he suggests ordering a child’s meal to obtain smaller portion sizes of the same foods. Finally, he recommends boosting daily calorie expenditure through additional walking and low‑intensity (zone 2) cardio sessions. The overall message is that a combination of mindful intake and modest activity increases can make maintaining a calorie deficit feel effortless.

Chapters

How to make a calorie deficit so easy it feels like cheating. Number 1, do not eat anything until you track it first. You can eat foods that you like, but most people just mindlessly eat and then it causes them to go over their calories. This way you will see the calories before you eat it and can decide if you still want it. If your morning coffee is over 100 calories, you have to cut back on that. It's gonna be so much harder to hit your calorie goal the rest of the day. In between lunch and dinner, have a high-protein snack. This will stop you from getting cravings and overeating at night. When you go out to eat, especially fast food places, order a kid's meal for the same food but smaller portion sizes. Don't rely on just decreasing your calories. You can also increase your calorie burn per day by doing more walking and more low-intensity zone 2 cardio.