Calorie Deficit Overview

Most effective diet plans consider caloric intake – ultimately, it is the reduction of calories that will help you lose weight permanently and safely. Of course, you will want to engage in a safe calorie deficit that accommodates your lifestyle, and most importantly, is one you can live with.

How does weight loss occur?

In all good dieting methods, the basis of losing weight follows a simple equation. Simply burn more calories than you consume. It really is that simple. You can – in theory – eat whatever foods you want to eat so long as you follow this rule: just burn a greater amount of calories than you eat that day. This is called a calorie deficit.

How to calculate your calories

Remember, a calorie deficit is simply the difference between what you can burn in energy, versus the energy you eat. So for example, if you consume 2,000 calories a day normally, and maintain the weight you currently have, you will need to consume 1,500 calories a day to create a 500 a deficit. This is important because it will determine how much weight you are able to lose within a week. Usually, a week is a good amount of time to gauge your weight loss.

Remember:

  • 3,500 calories equal one pound. Therefore, you must burn 3,500 calories more than you consume in order to lose that one pound.
  • You must spread this goal over the course of one week or more.
  • If you decide a week is feasible, you will spread this 3,500 calorie deficit over the course of 7 days. This way, it’s actually attainable.

Why 500 calories?

Generally, a 500 deficit is a healthy amount to begin to cut out each day. This can be in the form of mayonnaise, soda, sugary snacks, or other empty calories that can add up and pack on the pounds. It’s amazing which foods you can easily cut out and see the weight shed as quickly as possible as a result.

If you are looking to lose weight faster, try cutting out 7,000 calories a week. While it may sound overwhelming, it actually can be obtained with regular exercise and portion control. You can do it! Remember, dedication is the key and always be aware of the calories you consume.

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