What is Calorie Deficit?
A calorie is a unit of energy. Food contains calories that we ingest. Those calories provide energy to our body. A calorie can be used immediately or stored for future use. The human body needs a minimum number of calories per day/week/month to survive. If you consume fewer calories than you need, that is a calorie deficit. If you don't take in enough calories, the body will use those calories stored and you will lose weight.
Each person's caloric need varies depending on gender, age, genetics, amount of exercise, metabolism, and other factors. It is suggested that consuming 500 fewer calories per day will result in one pound weight loss per week though this is not always accurate in real life.
Healthy weight loss is considered one or two pounds per week that helps your body adjust to new weight.
There are a number of different ways to calculate how many calories you should normally consume in a day but these calculations are not accurate. A good place to start is with your family doctor and a nutritionist. They will start with current weight and height, activity level, sometimes a metabolic test to help understand your needs.
2 Ways to Create a Calorie Deficit
So, the two ways to create a calorie deficit is to take in fewer calories daily and to burn more. Here are some suggestions:
• Exercise – Increase the amount of exercise. Strength training will build more muscle. Muscles require energy all day every day, so the more lean muscle mass you accumulate, the more calories it will burn even at rest.
• Fewer carbohydrates – Carbs are converted to sugar and those sugar calories are stored for later use. If you consume fewer carbs, there won't be as many sugar calories to store for later and the body will use what it consumes. If you need more, it will draw on those stored calories, which equals weight loss.
• Journal – Keep a list of everything you eat and when you eat it. First, it makes you realize just how much you are eating and gives you an idea of what you can cut back on. It is also a physical reminder of how many calories you might have left on a given day.
• Stop with dinner – For most people dinner signals the end of the day. So, you have used up the majority of calories needed to get you through whatever you have been doing. Eating after dinner means those calories will not be used while you are sleeping and therefore, they will be useless.
• Feel full – If you are cutting calories but are hungry, make the calories you eat count toward helping you feel satisfied. That includes protein. High fiber foods like fruits and vegetables also trick you into feeling fuller and helping you eat less.
Another idea is to buddy up with someone. If you are both on the same page, you can keep each other motivated and accountable.
