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Fitness

Creating a Calorie Deficit for Weight Loss

by valentino

Lets start with what is a calorie deficit. Essentially you are burning more than you are in taking on a daily basis (in simplest terms). Example, If I eat 2,000 calories, but I burn 2,500 calories, then I am at a 500 calorie deficit. This sounds more difficult than it is. Do you have to starve yourself? The answer is no.

” Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat. When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, and throughout your body. “

Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32. doi:10.1159/000111162

Research states that in order to lose 1 pound of fat per week you have to be a 3,500 calories deficit per week (500 per day). Which means you need efficient ways to burn these excess calories. How do you do that..?

There is three types of ways to burn calories:

  1. Burned through exercise or physical activity
  2. Calories burned through digestion
  3. Calories burned to maintain human functions (breathing etc)

So here is the total action items you need to lose weight using the calorie deficit model.

  1. Track your macros with each meal (track the calories). Can use apps like myfitnesspal etc.
  2. Become active in a way that fits your lifestyle on a daily basis. This can be anything from walking, gym, boxing, or even the stairs.
  3. Eat less and portion your meals. Portion out your meals to avoid binge eating. Average women should stay between 1500-2000 calories per day. As the average man should stay between 2-2500 calories per day (rough numbers)
  4. Avoid sugary, fruity, carbonated drinks.

This is a quick overview. Losing weight is not necessarily complicated, it is more about being discipline with sticking with it!

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Author: valentino