How hard are you trying to lose weight? Some people say don't eat carbs, others say don't eat fats. The only scientific secret behind all this is the concept of 'calorie deficit'. This may sound like a scientific term, but it's actually very simple. Today we're going to talk about this in a way that's easy for you to understand, like you're talking to a friend.
First of all, what is this 'calorie'?
Simply put, a calorie is a unit of measurement for the energy in the food we eat. Just as a car needs gasoline to run, every cell in our body needs energy to function. This energy comes from the food we eat and drink. When we eat, our bodies break down that food and release the energy it contains. This energy is used to do everything we do, such as breathe, think, walk, and sleep.
However, the body does not need all the energy in every food we eat right away. The body is very clever about storing that extra energy, that is, extra calories, for later use. This is often stored as fat. When you go to the gym and work out, study for an exam, or do anything else that requires energy, the body uses that stored energy.
Now think about it, what happens if you eat more calories than you burn during the day? Those extra calories are stored in your body as fat, causing you to gain weight.
However, the other side of this is also true. If you burn more calories than you consume per day, you will lose weight. This is what we call a calorie deficit .
When you create a calorie deficit in this way, your body starts to burn previously stored fat to get the energy it needs. This is the process of weight loss. In fact, you can't lose weight without a calorie deficit.
So, how big should my calorie deficit be?
The best way to lose weight healthily is to maintain a deficit of about 500 calories per day. This way, you can lose about a pound (about 0.45 kilograms) per week.
But this is very important:
- Women and those assigned female at birth should consume at least 1200-1500 calories per day.
- Men and those assigned male at birth should consume at least 1500-1800 calories per day.
Reducing your calorie intake further than this can be harmful to your health. Therefore, it's safest to talk to your doctor about the minimum number of calories you need per day.
Also, remember, not everyone needs a calorie deficit. This is only necessary if you need to lose weight for health reasons or for another reason. If you have other medical conditions (e.g., diabetes, high blood pressure), be sure to seek medical advice before starting a weight loss plan.
How to create a calorie deficit?
This is not as difficult as you might think. There are three ways.
| Method | A simple explanation |
|---|---|
| 1. Diet control | Consuming fewer calories than you burn each day. For example, if you need 2,000 calories per day, consuming only 1,500 calories can create a 500 calorie deficit. |
| 2. Exercise | Burning extra calories through exercise without changing the number of calories you eat per day. For example, if you eat 2,000 calories and burn 500 calories through exercise, you will still have a 500 calorie deficit. |
| 3. Combining both methods | This is the most effective way. While controlling your diet, you can also exercise. For example, if you cut 300 calories from your diet and burn 200 calories through exercise, you can easily create a 500 calorie deficit. |
The number of calories you need depends on factors such as age, gender, height, weight, and how much exercise you do. It also depends on your metabolic rate , which is the rate at which your body burns calories while you are at rest. Some medical conditions, such as hypothyroidism, can slow down this rate.
What happens if you cut calories too much?
Some people try to lose weight quickly by cutting calories too much. That's not a good idea. It can cause many side effects.
It's hard for the body to handle a sudden, large calorie deficit. And it's also not sustainable. Therefore, to successfully lose weight, it's important to maintain a reasonable calorie deficit that you can continue without worrying about it .
What are the best foods for a calorie deficit?
Here are some simple tips that may help you:
- Cut out sugary drinks: Drink water instead of sodas, energy drinks, sweetened teas, and store-bought fruit drinks. Water has no calories. Even when you feel hungry, you may actually be thirsty. So try drinking a glass of water first.
- Reduce simple carbohydrates: High-fiber foods like brown rice, oatmeal, whole grains, vegetables, and fruits keep you feeling fuller longer than things like white bread, white rice, and regular pasta.
- Add protein and good fats: Add things like fish, chicken, eggs, nuts, chickpeas, and lentils to your diet.
- Be careful when eating out: Avoid large portions and oily foods.
- Read labels: Be aware of the calorie and sugar content in a food package.
- Cook at home: When you cook at home, you can control what you add.
How important is exercise?
The best results come from a combination of diet and exercise , rather than just dieting. Try to get at least 30 minutes of exercise a day, most days of the week. Things like brisk walking, gardening, cycling, and swimming are good.
Also, doing strength training at least two days a week can help strengthen muscles and increase calorie burn. However, it's important to talk to a doctor before starting a new exercise program, especially if you're over 50 or have other medical conditions.
Take-Home Message
- To lose weight, you need to create a 'calorie deficit' by burning more calories than you consume.
- A reasonable deficit of about 500 calories per day is a good goal for healthy weight loss.
- Cutting calories too much all at once is unhealthy and difficult to maintain.
- For best results, combine regular exercise with a healthy diet rich in fiber and protein.
- Talk to your doctor before starting any weight loss plan, especially if you have other health concerns.
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