In the last couple of years, there has been a lot of light thrown onto how one needs to maintain their body to stay healthy and fit and lead a happy life. There have been so many diet fads, workout routines, lifestyle changes out there to choose from to achieve weight loss and achieve that perfect body. These many choices leave most of us in a fit as to what would be the best and the right choice to make to lose weight according to our body type. Every new year we see around us so many individuals making New Year resolutions and motivating themselves to get active and achieve those body goals for so long, isn’t it? A lot of people set off on the weight loss journey without understanding what is it that one must do to achieve weight loss. In this process of Les to absolutely no information about bodyweight, they get disheartened when they do not see any results after all the workout, exercising and following the diet — they give up in the end! Just taking the gym subscription or consulting a dietician will not take you anywhere close to your goal.
We all forget that our body functions on the number of calories we consume and the number of calories it is burning to carry out the various functions inside a body. So the answer, dear readers lies in understanding how much your calorie needs to be taken to lose weight. Let us understand more about what exactly is the calorie deficit diet and how it helps to lose weight quickly by reading more below.
What is a calorie deficit diet?
A calorie deficit diet is one where the number of calories that a person consumes in a day is smaller than the number of calories the person is burning every single day. The body requires to burn a certain amount of calories to perform its functions every day. And the amount of calories that a person needs every day varies on various factors such as age, height, weight, body composition, six, physical activity.
A calorie deficit diet is created by reducing the number of calories you are consuming every single day and increasing your activities.
So, does following calorie deficit is enough to lose weight?
Absolutely not, following a calorie deficit diet is important for weight loss but it is certainly not the entire picture here. This is because calories and not the only elements that affect one’s weight. If you are looking at losing one or 2 pounds per week per person it would require you to consume 500-2,000 cal fewer than the calories that your body requires every day. If an individual is mentioned in an entry, what we are trying to say is that if they are on the move as much as they need in order to live independently but do not exercise or engage in any other physical activity then they should start doing at least 30 minutes of exercise each day. Also, it is very important to note that several studies have stated that cutting calories doesn’t really mean to have means that unsatisfy you. A person can always make healthier choices by replacing higher-calorie foods with lower-calorie ones and also remember to increase your water intake and eat more fiber to keep yourself feeling full for longer.
How does one create a calorie deficit diet?
Once an individual has an idea about the number of calories they need each day or per week, they can begin creating a calorie deficit diet for themselves. 1LB of body fat is known to contain 3500 cal and for a person to lose 1LB of fat in a single week there would require to deficit of at least 3500 cal or 500 cal per day. However, it is always added advisable to consult a doctor or a dietician, or a nutritionist before you start doing this.
Here are a few things you need to consider while creating a calorie deficit diet
Diet
One of the key components of creating a calorie deficit diet is to change what a person eats or drinks each day. The individual needs to focus on foods that are rich in nutrients but pour in calories. According to several dietary guidelines across the globe, a healthy eating pattern that includes fewer calories must and should include the following – vegetables (should include red, dark green, starchy, orange, and other vegetables), grains (you need to eat at least half of the whole grains), fruits (should include whole fruits), proteins (should include lean meats, eggs, legumes, nuts, seafood, poultry), low-fat dairy (Must include yogurt, milk, cheese, soy beverages), healthy oils (for example coconut oil olive oil, canola oil).
One must note that they need to avoid sugary drinks and trans fat in this diet if they want to lose weight.
Exercise
What is the most forgetful part of the weight loss process is exercise. One needs to be active and should try to increase the daily activity levels. The physical activities could include — hiking, biking, playing recreational sport, walking, taking stairs instead of the elevator, actively playing with your children, etc.
The more active you are physical, the more calories you will be burning each day.
Other things one must consider
If you want to lose weight, you need to start making your body get used to eating smaller portions of means. Cutting your portion size according to your body weight will ensure that you are eating more healthily. Eating negative calorie fruits and vegetables like celery, tomatoes, berries, watermelon will help you feel full without loading up much on your calories. Remember to hydrate efficiently— drink adequate water! It’s considered to be a cardinal sin if you do not drink enough water while you’re on a weight loss journey. Remember to keep sipping on some water throughout the day and make sure that you drink a glass of water before your meals so that your body will not consume food more than that is needed.
Summary
If you wish to lose weight, then creating a calorie deficit diet will certainly help you towards accomplishing the said body goals. All you need to do is create a good combination of exercise and diet. One must try and focus on eating nutritious food, drink lots of water, and exercise regularly to achieve consistent results. If you are confused about how to calculate the number of calories that you must eat each day, there are various online calculators and formulas available whose help you can take. It is a healthier practice to ensure that you do not lose more than one or 2LB per week to avoid any potential health problems that are associated with not getting enough nutrients inside your body. And always remember to consult a dietician or a nutritionist or even your regular doctor before stepping on a weight loss journey, this whole is especially important for those who suffer from existing health conditions. One of the simplest formulas is to understand how many of calories you need to be eating each day, multiply your current body weight by 15. This will help you determine the number of calories you need to consume for a healthy calorie deficit diet.
