Diet plays an important role in weight loss and getting fit, and there are many diets these days that are doing the rounds, including paleo, keto, and low-fat diets. But it is essential to go into a calorie deficit to actually lose weight and all the diet programs on Rati Beauty put you through calorie deficit without compromising on nutrition or health. But what does “calorie deficit” mean and how can one achieve weight loss using this technique. Read on further for more details.
Importance of Calorie Deficit:
A calorie deficit occurs when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions. In contrast, a calorie surplus occurs when a person consumes more calories than those that are burnt, leading to weight gain. In order to have a calorie deficit, the average person must cut down food intake by 500 calories per day. This figure is usually sufficient for weight loss without affecting energy levels, hunger, or bodily functions. For women, the number of calories must not drop below 1200 calories per day, and for men, it should not fall below 1500 calories per day.
How To Find out How Many Calories one needs to Lose Weight?
1. An easy way to find out the minimum number of calories required by an individual for energy expenditure, called “maintenance calories,” is to use an online calorie calculator. Such calculators allow one to enter their age, gender, physical activity etc. to determine their maintenance calories. Otherwise, one can even calculate their average caloric intake by monitoring their diet for a few days. The daily calorie intake gives an idea of how much is required for adequate functioning. From this number, 500 calories can be subtracted and this new figure can be adapted into the diet. Consulting a dietician would provide personalized advice for an individual.
2. Another method to maintain a calorie deficit is to burn a lot more calories than consumed through physical exercise on a daily basis. This includes dedicating some time at the gym every week to medium intensity exercise like brisk walking and bicycling or high intensity exercise such as jogging and fast bicycling. However, it has been suggested by doctors that losing weight through diet or by both diet and exercise is more beneficial.
3. A calorie deficit can be adopted by firstly cutting out any highly-processed food and drinks. This may include sugary breakfast cereals, beverages, and fast food. Alcohol also contains a significant number of calories which can be easily reduced. These meals should slowly be replaced by foods that are least processed.
4. Another great way to have a calorie deficit is to prepare home-cooked meals. This ensures least processing, minimal intake of salt, greater uptake of essential vitamins and minerals, and ingestion of fewer calories. Plus, one can control the ingredients and the portion size based on their needs. Home cooked meals also prevent illnesses such as diabetes and heart disorders.
Hence, one must make a number of lifestyle changes in order to lose weight through calorie deficit.