7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. "7 proven calorie deficit tips to help you lose your next 20 pounds," she wrote across the Instagram video.

Boost Your Fiber Intake to Stay Fuller Longer

"Getting enough fiber is essential for feeling satisfied and supporting healthy digestion," she writes in her post. "Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly."

Great sources include:

• Avocados
• Raspberries
• High-fiber bread
• Lentils and beans

Use Multiple Metrics to Track Progress

Next, she recommends using multiple metrics to track progress. "The scale isn't the only way to measure success—especially if you're building muscle while losing fat," she says, offering some tools to give you a fuller picture of your progress.

• Weekly progress photos
• Performance improvements in your workouts
• How your clothes fit.

Get Quality Sleep to Stay on Track

Yes, sleeping will help you lose weight. "Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals," she writes.

• Aim for 7–8 hours of sleep per night💤
• Can't sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

She also recommends snacking, but sticking to smart, low-calorie fruits. "Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks," she says.

Some great options:

• Berries (blueberries, strawberries, etc.)
• Watermelon
• Pineapple.

Walk Your Way to a Bigger Deficit

And, you can walk your way to a bigger deficit, she says. "Walking is an underrated but powerful way to increase your calorie burn," she writes. Her tips? "Start small: Add 1,000–2,000 steps per day," she says. "Gradually build up to 8,000–12,000 steps daily."

Enjoy Your Favorite Foods in Moderation

And, you can enjoy your favorite foods in moderation. "Ditch the 'all-or-nothing' mindset. Completely cutting out your favorite foods often leads to cravings and binges," she says. One way to do this is by planning your meals ahead. "Start with your protein sources, then add a small portion of your favorite treat," she says. "Balance is key. You can enjoy the foods you love while still seeing progress."

Avoid Extreme Calorie Cuts

Finally, avoid extreme calorie cuts. "Eating too few calories (e.g., 1,200/day) might yield quick results, but it's not sustainable and often leads to burnout," she says. Aim for "a steady 0.5–2 pounds of weight loss per week," she recommends. "If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized."

What to Eat for Breakfast If You Want to Be Fit

In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs – High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt – Adds additional protein and probiotics, 1 cup berries – Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

Grilled chicken breast (50g protein) – Lean protein source to support muscle and satiety, 1 fist-size sweet potato – Complex carb for steady energy, Mixed veggies – Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

Lean steak or ground beef (50g protein) – Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies – Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts 'n More – Both peanut butter and Nuts 'n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.