Calorie deficit

[ishkaitt]

Oay im so confused. I use my fitness pal and im 116 lbs 21 years old and 5 foot. I eat 1200 calories a day. 40 percent protein 30 30 fat and carbs. Soo im trying to loose weight. And firm my legs up and loose weight on my legs also. Anwayss to loose weight you need a calorie deifict ..... If i eat under 1200 calories a day everyone is like no way to little etc etc. So I'm confused about that now....AND then my other question is if im trying to loose weight and firm my legs ( not trying to bulk now or maintain ). Im trying to firm them i have small problem areas i want gone and my legs to be smaller. Do i eat more or eat less ? And what types of workouts ? Im getting told strightly carido eat less and eat more lift weights. So I'm confused...

[mjf100215]

Caloric deficit drives weight loss. Lifting while cutting will help you hold on to muscle during that cut. Adding cardio, outside of improving cardiovascular health, increases caloric burn thus increasing your TDEE.

Know that you can't spot reduce fat so don't try to do it.

Go read the nutrition stickies. All of your answers are there including a more modern macro plan. Your percentages are outdated.

And please, it's lose. Lose.

[Joseph1990]

http://www.emma-leigh.com/basics/die...ng-your-needs/

This is what you need to know to get a more accurate idea of how many calories you should be consuming and how said calories are split between proteins, fats, and carbs.

[JonnyDenil]

Using yogurt under calorie deficiency regulation is an effective method.
I usually mix different fruits with yogurt to have various taste. I get mixing ideas from the article in the link below.

==> 360healthguide.com/yogurt-is-commendable-for-health-9-fruits-to-eat-with-yogurt/

[BigTxnn]

One thing that may aid you is trying to maximize your strength for a given caloric intake. I tend to find that this approach builds muscle while simultaneously burning fat. If you keep strong numbers on lifts like the squat and dead for your bw then the calores should be used for muscle instead of fat and you should firm up.