Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred

with M. Each week we'll talk all things nutrition, training, and mindset. You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

Hi guys, happy Friday.

Welcome back.

We are going to discuss whether extreme diets or really, really ultra-aggressive deficits

are a quicker way to get to your fat loss goal.

So I'm just going to cut to the end and tell you, no, they're not.

And here's why.

There might be a small percentage of people that can aggressively, drastically cut calories

and get to where they want to go and then reverse and move on.

That is very far and few in between.

So let me start from the beginning.

Okay, so we have your maintenance calories.

That would be the amount of calories needed to maintain your current body weight.

When you lose weight, your maintenance calories will decrease because it takes less calories

to maintain the weight of a smaller body.

So when we're talking about calorie deficits, a calorie deficit is a reduction in calories

from your maintenance.

This is how you lose weight and lose fat.

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