The calorie deficit is the only way for you to lose weight. While burning fat in a calorie surplus is also possible, you wouldn’t lose weight, and the results definitely wouldn’t be as fast and as big. Moreover, that’s extremely hard and impossible altogether for some people. Therefore, to burn fat and lose weight, you would need to create a calorie deficit. This is how we lose weight and burn fat.
You may have never counted calories for fat loss or weight loss, but if you managed to lose a few pounds, then you’ve been in a calorie deficit, without even knowing it. Staying in a calorie deficit is essential when it comes to cutting fat and getting lean. However, there are various other things that you should learn about it. If you don’t do it right, you may not really see much results, and/or you could lose some muscle mass along the way.
The calorie deficit should be done properly and today we’re here to talk about it.
What is a Calorie Deficit?
The calorie deficit is the state that your body enters when it receives fewer calories than it burns on a daily basis. So, whenever you consume fewer calories than the body needs to perform daily tasks (either exercise, and/or simply going about your daily business), you enter the calorie deficit state. Either you know it and do it intentionally, or not.
In the end, it all comes down to what you’re putting into your body versus how much energy you are using per day. We are talking about the amount of food you consume. And that’s not the amount of food in pounds (grams or kilograms) but in calories. That’s because, for example, 100g of peanut butter will provide significantly more calories than 100g of oranges, for example.
So, as long as your body uses more energy (calories) to perform the daily tasks than it consumes, you will lose weight.
Daily tasks can be a 24 hour running marathon, or a 24 hour TV marathon – in both cases, your body will use calories. However, it is obvious that it tends to be used more when doing physical activity. The same is true about food. You can have 100g of oranges or 100g of peanut butter. The amount of calories you consume is different.
The body uses calories to breathe, pump blood, walk, stand up, digest food, and so on. At the same time, it receives calories from anything you’re consuming through foods or drinks. The amount it uses vs the amount it receives is different based on different things. But the amount it uses vs the amount it receives makes the difference between calorie deficit and calorie surplus (or maintenance).
What factors influence it?
It is important to understand that anything can impact your calorie deficit as every human body is different. A 200 pound man will likely consume more calories than a 100 pound woman, both performing the same task (such as both walking at the same speed).
Everything will influence the calories you burn on a daily basis. Of course, the amount and intensity of physical activity (exercise) that you get is very important, but there are other factors you may not even think about such as your gender, age, height, weight, and body composition (muscle to fat ratio).
That’s why a physically active 200 pound person will require more calories a day than a 200 pound person who is not active, or a 150 pound person who is also physically active. Significantly more than a 150 pound person who is not active.
We also typically need fewer calories as we age, and generally, men need more than women. Think of calories as energy. The more you spend, the more fuel you’re going to need to put in it. Fuel you get from food. That’s why physically active people can eat more without getting fat.
Calorie Deficit to Lose Weight
You can’t really lose weight if you’re not in a calorie deficit. You can burn fat even if you’re not in deficit, but it requires a perfect diet, workout plan, and so on.
Generally, the bigger the calorie deficit, the faster the weight loss. However, a drastic calorie deficit is not suitable long term and is not healthy, as your body needs those calories. Moreover, after all, food is not only calories, they make numerous other things such as micronutrients (vitamins, minerals, antioxidants, etc.) as well as macronutrients (fats, proteins, and carbohydrates). Your body and organs rely on them to work. If you’re in a huge calorie deficit, you’re likely to deprive them of those all-important nutrients, so it becomes unhealthy.
Calorie deficit should be done strategically, not drastically. One pound of fat makes about 3,500 calories. You should aim to undercut your daily calorie requirements by between 300 and up to a maximum of 1,000 calories per day. Undercut the calories even more only if you’re really overweight. So, assuming you create a calorie deficit of 500 a day, you’d be losing one pound per week.
Calculating the amount of calories you burn a day
While you calculate the amount of calories you consume a day (keep track of absolutely everything you eat), you can’t really say for sure the amount of calories you burn. However, you can get a rough approximation. After you calculate the calories in vs calories out and stay in a deficit of about 500 calories a day, you can adjust the calories you consume based on the results after 2-4 weeks. Increase calories if you notice you don’t feel really well or you tend to lose too fast. Or decrease calories (or maintain the same calorie intake, but increase activity level) if you don’t really notice much results and don’t really lose weight.
Keep in mind that everything in your body burns calories. As earlier said, even breathing consumes calories. So, if you watch TV, sleep, walk, or talk – the body uses those calories. It is the heart that consumes them to pump blood, the lungs to breathe, the muscles to perform the task and repair themselves, digestive system to digest food – all require fuel. This is the reason why it is not so easy to find out how many calories you burn. When you’re walking 2 mph you’re not going to burn as many calories as when you’re walking 4 mph. At the same time, you’d obviously burn more by walking for 2 hours, than when you’d walk for just one hour. I guess you got the idea.
Still, there are online calorie calculators that can help you find out the amount of calories your body needs to maintain the current weight based on various factors. Then again, that’s just a rough approximation.
How to Create a Calorie Deficit?
You create a calorie deficit by eating less and/or by increasing the activity level. If you are not very active and you get used to consuming a certain amount of food (calories) a day, yet you do not gain or lose weight, then increasing the activity level you’re having every day alone will likely help you lose weight as you’d be in a calorie deficit.
In the end, as said, the speed of your weight loss is going to depend on how large a deficit you create. Keep in mind though that too large a drop is not sustainable and unhealthy. Subtract about 500 calories from the average calories you need per day.
Generally, you lower your daily calories by consuming less (usually, it is not less, but healthier) food every day. That’s because, as earlier said, you would get a huge amount of calories from 100g of your favorite cookies. Instead, you could ditch those cookies and eat healthier, so you’d be able to eat 1,000g of veggies and fruit. In both cases receiving the same amount of calories. Not to mention that you’d get significantly more nutrients from veggies and fruits.
- So, ideally would be to increase the amount of exercise and decrease the amount of junk food. While you can create a calorie deficit through diet alone, exercise does come with benefits such as protecting lean muscle mass, boosting calorie expenditure, and so on.
Avoid high fat and high sugary foodstuffs. Ditch sugary drinks and junk food. Avoid processed foods too. Opt for a healthy, varied, and balanced diet from whole, unprocessed foods.
Maintain Muscle & Speed Up Fat Loss in your Calorie Deficit
When you’re in a calorie deficit, you risk losing lean muscle tissues. The muscles may not receive what they need in order to grow or repair. At the same time, when you’re in deficit, the body may use lean tissues in order to fulfill its energy demands. In order to minimize muscle loss during calorie deficit and cutting cycles, you need to lift heavy at the gym and make sure that you supply your body with a lot of protein.
But even then, during a calorie deficit, you may notice some strength loss, energy, and endurance loss, and you still may lose a bit of lean muscle. That’s why cutting is almost never fun. You’re almost always hungry, you’re getting tired easily, you are not as strong, not having the same stamina, energy, and endurance. On top of that, you are likely to lose some muscle. But it is an important step to get ripped and shredded as it helps you burn that excess body fat.
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