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A Calorie Deficit For Weight Loss Is About Diet & Exercise

Cutting Calories

Cutting calories is an important part of weight loss, but cutting too many calories can do more harm than good. Not getting enough nutrients can interfere with gaining or maintaining bone and muscle mass. This is why it’s important to following the outline of Diet and Exercise that we are about to layout. The JWJ way consists of incorporating fruits, veggies, legumes, beans, grains, herbs, spices and minimal intake of lean cuts of meat. For me it’s Salmon and White Fish.


Creating a calorie deficit is changing what you eat and drink each day. A person should avoid consuming sugary drinks and trans fats. But instead you should focus on foods that are rich in nutrients but low in calories like:

  • vegetables, including dark green, red, orange, starchy, and other vegetables

  • grains, at least half of which should be whole grains

  • fruits, with a focus on whole fruits

  • proteins, such as lean meats, poultry, eggs, legumes, nuts, and seafood

  • low fat or fat-free dairy, including milk, yogurt, and cheese.

  • healthful oils, such as olive oil, or canola oil


Exercise is an important part of weight loss. A person who is not active at all should try to increase their daily activity levels by doing the following:

  • taking the stairs instead of the elevator

  • hiking

  • playing a recreational sport

  • biking

  • walking

FYI: A sure way to get your diet under wraps and learn how to eat nutrient dense but fulfilling food order the JWJ 4 Week Plan.


I am so proud of you! Thank you for your wisdom in health! I am working to improve my health naturally!


Rachell Moy
Rachell Moy
Apr 18, 2022

Thanks Jai!


Jessica Hardeman
Jessica Hardeman
Apr 18, 2022

Thank you for sharing this information 😊


Apr 18, 2022

Thanks Jai for this information!!

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