If you have tried loosing weight you might have heard about calorie deficiency yet many people have no idea how it works or why is it important for weight loss.
This article explains everything you need to know about calorie deficiency and how does it helps you lose weight.
What is calorie deficiency? And why is it important for weight loss?
Every ounce of your food/beverages contain certain amount of energy which is known as calories. We all need to consume sufficient amount of calories for better performance of our body and health, but most of us consume more calories than needed in a day which results in calories surplus and the excess calories will be stored as fat.
If you’re trying to shred pounds you have to include calorie deficiency diet. During the calorie deficit diet you will have to eat less during the day, if your body doesn’t get enough calories to perform your necessary functions, it has to use the stored fat from different part of your body as a fuel to continue to functioning. When your body uses the stored fat as it’s fuel you lose weight.
The right way to do calorie deficiency in losing weight
Most of the people need a minimum of 500 calorie deficiency in a day and it’s sufficient for the weight loss and unlikely it really affects your hunger and energy level.
Before you create your calorie deficiency diet you need to know how much energy does your body need to perform each day, you could use calorie tracker to find your calorie intake and this would help to calculate your energy intake.
For example if your calorie intake is 2500 per day, now you will have to cut down to 2000 calories per day. As you lose weight, it’s important to adjust your calorie intake based on your weight.
Ensure you include adequate nutrition in your diet, women should not consume less than 1200 calories per day and men no fewer than 1500 calories.
How to attain calorie deficiency?
You can attain calorie deficiency by eating fewer calories than your actual calorie intake or increase your workout intensity level, either way you will lose some pounds, which is great isn’t it?
It maybe easier to do calorie deficiency in your diet routine than exercising alone however physical activity is important for both mental and physical health . Some people do not have the energy to do physical activity due to insufficient calories intake so you could stick with calorie deficiency plan, which is totally fine but make sure you eat healthy and nutritious rich food.
Tips for attaining calorie deficiency
Do not drink your calories, meaning you should cut down the calories from drinks such as fruit juice, soda, sugary beverages, and alcohol. These drinks never gets you filled up instead they add extra calories to your diet which will affect your weight loss process so avoid these if you looking for losing your extra weight.
Limit your highly processed food intake, such as sugary beverages, fast foods, cereals and pastries, these are high in calories and less in nutrition. Consider minimally processed foods such as lean protein, fruits, vegetables, nuts and legumes which are rich in vitamins, minerals and fiber.
Consider Eating more of home cooked food, preparing your own meal will help to control the ingredients and portion size and therefore you can control your calorie intake. Homemade food has more nutrition and better diet quality which helps to reduce the risk of heart disease and other health problems.