How to Calculate the Daily Calorie Deficit for Maximum Fat Loss : Nutrition Advice
Calorie Deficit for Losing Weight
When you eat fewer calories than you burn you create a calorie deficit, also called anenergy deficit. You must create a calorie deficit to lose weight. A calorie deficit is sometimes also called an energy deficit because calories are a unit of heat or energy.
What Is a Calorie Deficit?
Each bite of food you eat contains energy in the form of calories. You need to consume calories for your body to function properly. But most of us consume more calories than we need each day. This creates a calorie surplus or calorie excess. The extra calories are stored as fat.
When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.
The Proper Calorie Deficit to Lose Weight
That seems like a lot of calories, doesn't it? While the total number seems high, the weekly energy deficit can be broken down into daily deficits to make weight loss more manageable. If you create a calorie deficit of 500 calories per day, you'll reach a total deficit of 3500 calories per week.
How to Create a Calorie Deficit
So how do you create a deficit of 500 calories per day or 3500 calories per week? You don't have to starve yourself with a trendy diet or juice fast. In fact, there are three healthy ways to create a calorie deficit for weight loss.
It doesn't matter which plan you choose to create an energy deficit. Different plans work for different dieters. But if you understand and create a calorie deficit on a regular basis, you'll be able to slim down to your goal weight.
A Word From Verywell
If you've set a goal to slim down, you'll find countless plans on the market that promise to provide results without counting calories or reducing your food intake. But every plan must create a calorie deficit to be effective.
Most of the plans that sidestep calorie counting help you to make lower-calorie food choices, or time your meals so you consume less. In short, they are just creative ways to reach the same outcome. Sometimes they work, but often they don't.
Keep in mind, that you don't need to spend money on expensive programs to slim down. Create your own calorie deficit by setting small goals and making small changes throughout the day. Over the long term, the plan you create is usually a plan you are most likely to stick to.
Video: Easy Method to Calculate A Calorie Deficit For Guaranteed Weight Loss
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