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.

What's up guys?

Happy Friday.

Welcome back.

Today I have got an episode that's hopefully short and sweet, but very helpful. And I think many of us right now are in dieting phases because summer is on its way and we're trying to get swimsuit ready and all of the things. So today I have got five tips for setting up a successful cut or diding face. So these aren't in any particular order. So I'm just going to go

through them and elaborate on each one. But the first one I have down is have yourself in a

manageable deficit. So calorie deficit, just to clarify.

So for some people, what is manageable, it's going to be very different than what will

be manageable for someone else.

So the first thing you need to do is ask yourself, are you one of those people that you need a deficit that's aggressive enough that you can see progress pretty quickly to keep you motivated and moving?

Or are you someone who you're okay with moving slower because adherence will be better?

You're more likely to stay on track.

You want to keep food as high as possible, that kind of thing.

So understanding where you fall first is going to be the most important thing in

determining what is going to be a manageable deficit for you.

So if you're somebody who wants to be a little more aggressive, you know, you can go 15 to 20

percent cut from your maintenance calories. If you're someone who wants to take it a little slower,

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