What is a calorie deficit? How to lose weight safely and effectively in a calorie deficit?

Calories are a measure of the amount of energy we get from foods and drinks, as well as the energy we burn when we are active.

According to fitness coaches, if you know how to lose weight in a calorie deficit, the ability to regain your dream body has been successful up to 80%. So what is a calorie deficit? Let’s solve this question with the following article of lassho.edu.vn!

See more : 8 fastest ways to burn calories to lose weight without going to the gym

What is a calorie deficit? Why do you want to lose weight effectively and have a calorie deficit?

As mentioned above the concept of calories, every day our body always needs 1 calorie to perform life functions such as breathing, circulation; digestion, metabolism; Daily activities such as studying, working, exercising,…

If the amount of calories you take in (calories in) through your diet is always LOWER than the calories you burn (calories out) for the above activities, you will fall into a calorie deficit. deficit.

Control calories in and out for a calorie deficit and weight loss

And if the calorie deficit goes on for a long time and continuously, your body will burn the stored excess energy thereby helping you to lose weight .

See also: What are calories? How to calculate calories to lose weight

How to calculate a calorie deficit?

If you want to lose weight effectively, it is not enough to eat fewer calories, but you also have to know how to increase your daily energy expenditure . This expenditure is called metabolic rate or TDEE.

You can use calorie counting tools or applications (apps) available on the internet. These tools can calculate your maintenance calories based on your weight, gender, age, height, and physical activity level.

Calculating daily energy needs

While maintaining the same daily activity level, use a calorie tracker to see how many calories you are consuming.

Your calorie deficit will decrease over time rather than stay fixed as you lose weight because the closer you get to your average state, the more time and effort it takes to lose weight.

So divide the total number of calories you consumed in the previous 10 days by 10 to find your average daily calorie intake. Then subtract 500 calories from this number to determine your new daily weight loss goal.

Example : In the previous 10 days, if your maintenance calorie intake was 2,000 per day, your new calorie intake would be 1,500.

See more: 7 ways to burn calories – How many calories do you burn to lose 1kg?

Does eating less speed up weight loss?

The answer is NO . Although eating less actually causes a calorie deficit, if prolonged, it will cause feelings of lethargy, fatigue and sluggishness at work . Your body will still get smaller due to the loss of lean muscle and the fat will continue to get thicker.

This is perhaps the most common mistake one makes when looking to lose weight. Cutting too much energy for too long, the body understands we are starving and enters a state of survival and will have the opposite effect such as destroying muscle and increasing fat storage.

Eating less doesn’t speed up weight loss

Most people who follow this advice will gain weight back due to the above effects or they cannot control their calorie intake after a long period of starvation.

How to lose weight safely and effectively in a calorie deficit?

There are many people who know the calorie deficit rule but don’t know how to do it or do it inappropriately, which greatly reduces the effectiveness.

To calculate the most accurate calorie deficit and lose weight quickly and safely, you must know 4 things:

• Set the right goal : Losing weight is a process, not a day or two but succeeding, so you can’t set a goal too high like losing 5kg/week, that will be extremely harmful to health. your. Be patient and set moderate goals.
• Calculating Standard Energy Needs : For most people, a 200-500 calorie-per-day deficit (or 10-25% of your TDEE) is enough to lose weight without serious side effects. importance to energy levels and feelings of hunger.
• Build a suitable diet : After you have calculated the number of calories you need to eat each day, then design a healthy menu for yourself. Eating accounts for 70% of the success of weight loss, so if you are not an active person, you can still go into a calorie deficit through adjusting calories. According to guidelines by the US Department of Health, adults should get 150-300 minutes/week of moderate physical activity or 75-150 minutes/week of intense physical activity.
• Proper exercise : Although exercise is only 30% important, you should not ignore it, you can lose weight by eating but you will have a better body through exercise. Popular exercises such as Cardio, HIIT, weight training, … are very good for health as well as help burn calories strongly.

Eat healthy and exercise more

To ensure healthy weight loss and adequate nutrition, women should not consume less than 1,200 calories per day and men should not be less than 1,500 calories per day .

In short, to lose weight effectively and safely, you need to calculate the number of calories to build a nutritious menu but still be in a calorie deficit and have a suitable exercise regimen for your condition.

See more: Harm of eating too many calories in a day

With the above information, hopefully you can understand the calorie deficit and how to lose weight safely and effectively. Hope you get the body you want soon.

Source: Vietnam Women Newspaper

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