Calorie deficit for weight loss: what it is and how to achieve it

in the past few years The weight loss craze has influenced people to eat a calorie-free diet, or at least fewer calories. as the name suggests A calorie deficit occurs in your body when you eat foods that contain fewer calories than you are burning. People rely on low-calorie diets to lose weight and maintain it. Let’s destroy it!

When you are in the first week of consuming food that is not enough calories. Your body may feel normal. But prolonged fasting can leave you feeling tired, dehydrated, nausea, constipated, headaches, crab meat, etc. HealthShots reached out to nutritionist Avni Kaul to understand what a calorie deficit is and how to fix it.

How many calories does the average person need?

“There’s a formula to measure how many calories you need to lose to lose weight. Here’s an easy way to find out. Multiply your body weight by 10 and stay in this calorie range for at least 3-4 weeks. Your calorie consumption should be within this range. Another way to calculate your calorie deficit is to find your TDEE (total daily energy expenditure). which is the number of calories your body burns every day) and subtract 500 calories,” experts say.

Calorie deficit
Eating fewer calories will make you feel dizzy and tired. Image Courtesy: Shutterstock

“Always keep in mind that if your calorie deficit is too large, it will not be sustainable Excessive dietary restriction can lead to overeating. which may cause you to gain weight Make sure your daily calorie intake is at least over 1,200, and even more if you’re a fitness person. Eating less will make you feel tired and exhausted. and will increase your appetite and hunger which leads to overeating,” the expert added.

How to achieve a calorie deficit

if you follow a strict diet plan Chances are you might end up low in calories. However, there are simple ways you can achieve a calorie deficit for weight loss.

Calorie deficit
Control your portions and know what your plate should look like. Image Courtesy: Shutterstock

1. Opt for smaller plates and bowls.

If you are someone who believes in wiping food off your plate. Use a small plate You may be able to fill smaller plates, but using slightly smaller plates will help with portion control and visibility, making you feel more full.

2. Check everything you eat.

Hold yourself accountable by accurately tracking your calorie intake. You may use different apps for this, or you can always do the basics by keeping a journal or food journal.

Also read: Weight Loss: 7 Negative Calorie Foods You Can Add To Your Diet

3. Get Enough Sleep

When you don’t get enough sleep Your body releases more of the stress hormone cortisol. which causes increased appetite and hunger That means overeating the next day. Plus, low energy will deplete all the motivation you need to exercise or perform your daily activities. If you are trying to lose weight Get at least seven hours of sleep.

sleep to lose weight
The quality and quantity of sleep are important for weight loss. Image Courtesy: Shutterstock

4. Stay Hydrated

Headaches, tiredness, or dizziness are all symptoms of dehydration that can make people think they’re hungry. Make it a priority to stay hydrated by keeping a water bottle with you whenever you can sip.

Also Read: Burn Up To 500 Calories In Just 30 Minutes With These 5 Weight Loss Exercises

5. Get up and walk

There’s no denying the power of exercise in helping you burn calories and build calorie-burning muscle. However, you can’t reduce the power of walking. Try walking about 10,000 steps a day to burn an extra 250 to 600 calories, depending on your body weight.

Leave a Comment