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Calorie Deficit Crash Course: 

1. Things you should know before you start a calorie deficit 
2. What is a calorie deficit 
   1. Calories in vs calories out 
   2. What to eat on a deficit 
3. How to find your deficit 
   1. TDEE, Basal Metabolic Rate 
4. Food
   1. Protein importance 
   2. REAL FOOD
   3. Having food on hand/meal prepping 
   4. Alcohol 
5. Exercise 
   1. Strength training and walking 
6. How to know you’re in a deficit 
   1. Scale, cold, bloating, HUNGER, veins
   2. Warning signs to listen to your body 
7. Black Horsemen 
   1. Sleep, stress, anxiety, binge eating, bordemon, weekends, holidays, events, not tracking calories 
8. Consistency 
   1. The magic tool to weight loss 
9. The bottom line 
   1. Just do it