How to safely and effectively create a calorie deficit

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A calorie deficit occurs when you consume fewer calories than you burn

New Delhi: There is no one way you can cut calories. As long as you can burn those calories and keep the amount to a minimum, your weight loss program will be on the right track.

According to health experts, the proven way to replace all sugar-sweetened drinks is water, which contains no calories. This simple lifestyle change can lead to a loss of 2 percent of your body weight over a six-month period.

A calorie deficit can also be created by not consuming as many calories as needed to maintain body weight over a day or week. Over time, this calorie reduction leads to weight loss.

What is a calorie deficit?

If you’re trying to lose weight, you’ll hear that a calorie deficit is needed. However, you may be wondering what exactly is involved in it or why it is necessary for weight loss.

A calorie deficit occurs when you consume fewer calories than you burn. The calories you burn or expend each day — also known as calorie expenditure — include the following three components:

Resting energy expenditure refers to the calories your body uses at rest for breathing and circulation
The thermic effect of food includes the calories your body expends while digesting, absorbing, and metabolizing food
Activity energy expenditure refers to the calories you consume during exercise such as exercise-related activities

How to calculate calorie needs

There are several needs to determine how many calories a person typically burns per day.

People can add their current body weight by 15 to estimate how many calories they need each day. Then, to determine how many calories they should consume for a calorie deficit, they can subtract approximately 500 calories from that number.

However, health experts say that people should ensure that they do not consume fewer calories. It is also important to note that exercise can also contribute to a caloric deficit.

Easy ways to achieve a calorie deficit

Experts say the easiest way to achieve a calorie deficit is to consume fewer calories and increase your levels of physical activity, or both.

Exercise alone cannot help you achieve a deficit either through diet alone or exercise alone.

The Physical Activity Guidelines for Americans from the Department of Health and Human Services recommend that adults do 150-300 minutes of moderate-intensity exercise, or 75-150 minutes of vigorous exercise per week.

Moderate-intensity exercises include brisk walking and light cycling, while jogging and brisk cycling are examples of vigorous-intensity exercise.

The guidelines also recommend that adults do muscle-strengthening activities that engage major muscle groups, including the back, shoulders, chest, arms and legs.

Tips for eating fewer calories

Some simple strategies for eating fewer calories are:

Don’t drink sugary drinks

You can eliminate several hundred calories from your diet by reducing or eliminating sugary drinks such as soda, cola, and fruit juices.

Stop eating processed foods

Processed foods such as breakfast cereals and frozen meats are high in calories and should be avoided completely.

Eat at home

As much as you can, prepare and eat your meals at home because it allows you to control the ingredients and your portion sizes, which reduces your calorie intake.

Not giving an opinion: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making any changes to your diet.

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