I’ll bring it out ladies, losing weight is tough. There are so many exercise plans and fad diets out there that knowing what to follow can be confusing!
After all, we all lose weight differently. But there is a way that can work for all of us. Yes, I am talking about a calorie deficit to lose weight.
But how does it work? What is a calorie deficit? We are about to tell everything! Let’s jump right in now.
What is a calorie deficit anyway?
When we talk about a calorie deficit diet, we are referring to consuming fewer calories than your body needs to maintain its weight. Similar to our article on your energy balance, being in a calorie deficit requires you to burn more calories than you consume.
While you can cut your calorie intake on your own to create a deficit, it’s best to combine it with regular exercise to really maximize your calorie expenditure!
Also read: 30 Day Diet Plan For Weight Loss
However, in order to get the right number for your calorie deficit to lose fat, you need to figure out what your body needs for daily functions. This can depend on several factors:
- Body composition
- Activity level
So before we dive into calculating how much calorie deficit it takes to lose weight, we need to grapple with what a “calorie” really is. In short, a calorie is a measure of the energy we get from the food we eat.
In order to supply our body with many vitamins and minerals, a healthy and varied diet is necessary. If we want to maintain our current weight, we need to find a perfect energy balance. On the other hand, if you want to lose weight, you need to create a calorie deficit to lose weight.
Calorie Deficit For Fat Loss – How Much?
Now that we’ve figured out what calories really are, let’s talk about what a calorie deficit for weight loss looks like – and how it works.
The thing is, a calorie deficit diet is only part of the weight loss puzzle. Your level of activity is also important. Introducing a small amount of daily exercise into your routine can make a huge difference in your daily calorie consumption and bridge the void in your calorie deficit diet!
How you work out your calorie deficit diet can depend on your goals – and of course your diet. For example, if you eat overly processed and sugary foods on a regular basis, it is unlikely that your weight loss goals will be met.
However, once you start building a healthy relationship with food, you will see how your calories add up in a healthy way!
How To Calculate Your Calorie Deficit To Lose Fat
When you’re starting your weight loss, calculating your calorie deficit diet can feel pretty … confusing. Fortunately, we’re here to make things a little easier!
Also Read: Does Calorie Counting Work?
To calculate your calorie deficit for weight loss, you need to consider your basal metabolic rate (BMR) and activity level. How to calculate your BMR:
655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR
After doing the above calculations, you can use the following formula based on your activity level to calculate your calorie needs:
- sitting: little or no movement = BMR x 1.2
- Minimally active: 1 to 3 days per week exercise / activity = BMR x 1.375
- Moderately active: 3 to 5 days per week of moderate activity or exercise = BMR x 1.55
- very active: 6 to 7 days of hard training per week = BMR x 1.725
- extra active: fitness fans and athletes who train twice a day, for example = BMR x 1.9
Still a little confused about calculating your calorie deficit to lose weight? You can also do a manual calculation – multiplying your current body weight by 15 to estimate your daily calorie needs.
Reach Your Calorie Deficit For Weight Loss
We all approach our weight loss journey a little differently! Whether you’re pumped up and ready to exercise, or want to start with a simple change in your diet, here’s how to meet your calorie deficit goal!
Super restrictive diets just aren’t the way to lose weight. Sure, you can lose weight at first, but they’re just not sustainable!
Chances are you’ll be fed up with this new way of eating and empty the fridge in no time! Instead, try to keep your focus on healthy, nutritious food. Make simple changes, such as: B. soda for water, and make sure you include plenty of protein and fiber in your meals.
Exercise and lift weights
Regular exercise is key to getting your calorie deficit diet on point and shedding the pounds!
Building some cardio into your week will keep your health in check and also support your mental health. Plus, if you add some strength training, you will burn calories long after your workout!
Go for complex carbohydrates
So many diets will tell you to cut carbohydrates. But that’s not the right strategy for your calorie deficit diet! Instead, cut down on carbohydrates and opt for complex carbohydrates instead.
Also read: What influences the metabolism?
These ensure that you feel full, so that you can reach your daily calorie goal in the shortest possible time.
Track What You Eat
Many of us do not know how many calories we are consuming every day. Try keeping a food journal or keeping track of your meals (and snacks!) In an app so you can review your intake and stay on track.
A calorie deficit to lose weight doesn’t have to be very restrictive. Instead, allow yourself to enjoy food in addition to a healthy lifestyle.
Destroy your calorie deficit diet with Zotrim
Calculating the calorie deficit to lose fat doesn’t have to be difficult! With the above tips, you will be well on your way to achieving your weight loss goals.
You have these ladies!
But if you need a helping hand, give Zotrim a try. Our 100% natural and clinically proven appetite suppressant controls your hunger and cravings so you can overcome bad eating habits and achieve the body you dream of!