A dai­ly calo­rie deficit is only half the bat­tle.

Pro­fes­sion­al body­builder and fit­ness train­er Paul Rev­elia reg­u­lar­ly shares weight loss tips. It is based on my own expe­ri­ence of prepar­ing for com­pet­i­tive per­for­mances. And in one of the videos he explained how you can do noth­ing and lose weight.

Is it possible to lose weight without sports?

Rev­elia believes know­ing your basal meta­bol­ic rate (BMR) can be an incred­i­bly use­ful tool if you’re look­ing to lose weight. BMR is the num­ber of calo­ries your body nat­u­ral­ly burns dur­ing nor­mal activ­i­ties every day, with­out any addi­tion­al phys­i­cal activ­i­ty.

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BMR cal­cu­la­tors are avail­able online, and once you know this num­ber, it will be eas­i­er to under­stand what a real­is­tic calo­rie deficit should be in your diet to lose weight with­out hav­ing to increase your phys­i­cal activ­i­ty.

“Your basal meta­bol­ic rate will decrease as you lose fat because your body does­n’t need as much ener­gy to func­tion,” says Rev­elia. “It’s like dri­ving a car on the high­way with a trail­er.” If you drop the trail­er, your car will run more effi­cient­ly and use less fuel.”

Sometimes you need to eat big

The train­er notes that as you remain in a calo­rie deficit and your BMR decreas­es, you may feel more tired. And your body will begin to burn few­er calo­ries in an attempt to con­serve ener­gy.

If you’re expe­ri­enc­ing this prob­lem, a com­mon tac­tic is to add more car­dio to your dai­ly rou­tine and burn off extra calo­ries. But Rev­elia believes that even in this case, effi­cien­cy will decrease. The train­er advis­es tak­ing a break from the diet instead: as your BMR drops, tem­porar­i­ly increase your caloric intake and increase your ener­gy expen­di­ture through exer­cise.

“As much as most peo­ple would like to go straight to their goal, the results I see in peo­ple tak­ing these breaks from their diet are life-chang­ing,” says the train­er. “When we reach our desired weight, we don’t go on a strict diet and find our­selves on the verge of a break­down. My stu­dents get to their goal weight and can stay there while con­sum­ing calo­ries close to what they were before they start­ed the diet.”

Read also: 8 ways to over­come a weight loss plateau

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