Losing weight is a goal that most people have at some point in their lives. That is why there are so many different diet options available. And they all are designed to do the same thing. Create a calorie deficit so you can lose weight.

Weight loss is big business.

There’s Weight Watchers and Nutrisystem,  which focus on eliminating high-calorie foods and reducing portion sizes of the meals you eat. Then there’s The South Beach Diet and The Keto Diet, which focus on reducing the number of carbohydrates you consume.

These diets can and do work, along with several other available options. It could be considered good and bad to have so many options. It’s good to be able to select a diet that fits your lifestyle and doesn’t leave you feeling deprived regularly.

The other side of that coin is that you could bounce from one option to another while blaming your lack of progress on the plan, instead of holding yourself accountable. The truth is that any of these options can and do work. They work because they are all based on the same underlying principle, creating a calorie deficit.

What Is a Calorie Deficit?

One of the most frequently asked questions I get is, “How many calories should I eat per day to lose weight?”

There is no correct answer because everyone’s daily energy requirements differ.

Those who are physically active may require more calories to function properly, whereas others may gain weight by eating a few extra chocolate cookies.

Allow me to welcome you to the mystery of calorie counting!

A caloric deficit is a term that describes when the energy value of food consumed is less than the energy used by your body, resulting in weight loss.

Food inputs are just as crucial as energy outputs for achieving a calorie deficit. Weight loss will be slow if the daily calorie deficit is low, and vice versa.

If you follow a strict diet plan based on having a large caloric deficit daily, you must exercise extreme caution because this may result in health problems.

Keep in mind that a high deficit can be harmful to your body over a long period. Before embarking on any strict diet, it is critical to consult a doctor or a professional nutritionist.

NEVER, EVER rely on your own emotions.

 

Example of a Calorie Deficit

Here’s a straightforward example of a daily calorie deficit: If you consume 1800 calories per day and your body burns 2100 calories per day, you will have a calorie deficit of 300 calories per day.

A pound of fat contains approximately 3,500 calories. To lose 1 pound of body fat in 14 days, you must maintain a daily caloric deficit of 250 calories.

At this point, most people think to themselves that if they don’t eat for a few days, they’ll lose weight much faster?!?

Not so fast, my friend!

Starvation can be harmful to your health and metabolism. It can even result in more serious issues like anorexia and muscle atrophy.

Furthermore, regularly alternating between high-calorie and low-calorie days may increase body fat accumulation. You see, the human body is brilliant.

Fat is an energy source. It enables us to survive when we are unable to obtain food. We inherited this from our forefathers when food was scarce, and the brain craved food.

That is one of the reasons why the body stores fat to survive in the event of a food shortage.

Calculating How Much to Eat in a Calorie Deficit

Before you begin, it is critical to determine your daily calorie deficit for weight loss accurately. This value must be carefully determined to avoid any adverse effects on metabolism, such as bulimia and anorexia.

Remember that your ultimate goal should be to live a healthier life, not just lose fat quickly.

The best way to achieve this is to increase your daily activity – sports, running, and so on – rather than restrict your food intake.

Of course, this should be determined by a nutritionist or a doctor, as everyone has a different starting point for their body weight. Some of you may need to reduce your food intake and replace some foods with healthier alternatives to maintain a healthy body.

The point is that limiting one’s food intake can negatively impact your metabolism and overall body health.

Here’s a free tool that will calculate how many calories your body burns during various activities. My advice is to gradually increase physical activity while also eating healthy foods.

Minimum Daily Calorie Requirements

Consuming less than 1500 calories per day can do more harm than good for most people.

A free BMR (basal metabolic rate calculator) is one method for calculating daily calorie requirements.

If you weigh more than 211 pounds, use this simple formula to calculate your minimum calorie intake: Divide your body weight by 7.5. When you weigh 220 pounds, multiply 220 by 7.5 to get 1650 calories.

If you weigh less than 200 pounds, the minimum is always 1500. We’re talking about healthy weight loss, so eating less than 1500 calories per day is not advised.

Remember that 1 pound of fat equals approximately 3,500 calories. A healthy rate of weight loss is about 2.5 pounds per week! Anything above that can result in health issues.

Cardio Exercise and Physical Activity

Several scientific studies have found that losing weight through caloric restriction combined with increased physical activity is far healthier than following strict diets without any type of exercise activity.

Running, jogging, aerobics, and other forms of exercise primarily target fat reserves. Fat can be efficiently eliminated from the body in this manner.

Most regular strict diets are short-term and ineffective because they cause muscle tissue loss. Regular cardio physical activity, such as running or swimming, will help you lose stubborn fat tissue and muscle mass. Adding resistance weight training to your fitness activity can help preserve muscle mass.

On the other hand, physical activity reduces muscle mass on a much smaller scale than strict low-calorie diets. That is why the key is to strike a balance.

It is recommended that the daily calorie deficit be no more than 1,000 calories, as this will result in more significant weight loss than the recommended 2.5 lbs per week.

Because we are all unique, let it be an approximation. Furthermore, there are differences between sexes and ages, so do not begin any weight loss plan without consulting an expert!

With professional assistance, you can avoid all of the adverse effects of weight loss.