Most of us consume more calories than the amount we need each day. That is why we are advised to stop eating before we are full. When you consistently consume more calories than what your body uses, those extra calories will be stored as fat.
So, how do you eliminate those extra fats and lose weight? It would be best if you did a calorie deficit. Calorie deficit requires you to reduce the amount of food you eat throughout the day. When your body does not have enough calories to turn into energy, your body will automatically extract energy through your stored fat. Fats in your hips, thighs, belly and your entire body will be burned to be converted into energy.
It is the reason why a diet that prioritizes calorie counting is beneficial to lose your weight.
Easy Concept, Difficult Process
Are you interested in reaching a calorie deficit? The concept is simple and easy to understand, but it should be noted that many are struggling with the process. The secret is consistency.
Researchers estimate you need at least 3500 calorie deficit a week to lose 500 grams of fat (1). That is a lot, right? No worries, this article will give some tips that you can do to help your calorie deficit diet process.
How to Make A Calorie Deficit?
So how do you get a calorie deficit of 500 calories a day or 3500 calories a week? You do not have to go hungry and grumpy every day. These are three healthy ways you can achieve your calorie deficit goals.
- Reduce Food Intake
If you previously ate a full plate for your lunch, cut it in half. Believe that you do not need a large amount of food for you to stay full. Also reduce snacking and choose low-calorie foods. When you reduce your calories enough, the calorie deficit will occur while also reducing your weight.
- Stay Active
The best way to reduce your calories is to stay active. The number of calories your body needs each day depends on your level of activity. It includes the exercise you do every day as well as your non-exercise physical movements.
When you increase the calorie requirement in your body but still maintain non-excessive calorie intake, you will achieve a healthy calorie deficit.
- Combine the Two Ways Above
Most of those who manage to lose their kilograms are those who combine diet and exercise. That means they may reduce their intake of only 250 calories and then burn another 250 calories by taking a leisurely walk for 60 minutes. In total, 500 calories a day can be achieved by them. If you create a similar plan, you can achieve the 3500 calorie deficit you need.