As we all know, weight loss is a common goal for many people. Unfortunately, there is an overwhelming amount of information on the internet regarding how to achieve this goal. So, what is the best way? One simple and evidence-based way is to create a calorie deficit.
A calorie deficit is when you consume fewer calories than your body needs to function. This means that your body is forced to use stored fat for energy, leading to weight loss. The concept may sound simple, but creating a calorie deficit can be challenging. Here are some foolproof ways to ensure that you achieve this goal.
Track Your Calories
To create a calorie deficit, you need to know how many calories you consume. This can be done using a food diary, meal tracking app, or any other method that works for you. To start, track your calories for a few days or a week to understand how much you eat regularly. This will help you identify areas where you can cut back easily.
Reduce Your Calorie Intake Gradually
A sudden reduction in calorie intake can shock your body and cause it to go into survival mode, slowing your metabolism and hampering your weight loss progress. To avoid this, reduce your calorie intake gradually. For example, you can start by cutting back 300 calories a day, then gradually reduce it to 500 calories. This slower approach may take a little longer, but it will prevent you from hitting a plateau and give you lasting results.
Increase Your Physical Activity
Another way to create a calorie deficit is to increase your physical activity. This includes exercises like running, cycling, swimming, or weightlifting, but also simple activities like walking, gardening, or taking the stairs instead of the elevator. Increasing your physical activity not only burns calories but also boosts your metabolism, leading to long-term weight loss.
Use Portion Control
Portion control is a powerful tool in weight loss. It allows you to eat the foods you love but in smaller quantities. To start, use a food scale or measuring cups to determine how much you should consume. You can also compare your portion sizes to recommended serving sizes listed on food labels. Over time, you will learn to recognize appropriate portion sizes without measuring.
Choose Nutrient-Dense Foods
When creating a calorie deficit, it’s essential to choose nutrient-dense foods. These are foods that are rich in vitamins, minerals, and other essential nutrients, but low in calories. Examples of nutrient-dense foods include leafy greens, fresh fruits, vegetables, lean proteins, whole grains, and low-fat dairy.
In conclusion, creating a calorie deficit is a simple, evidence-based way to lose weight. To achieve this, start by tracking your calories, gradually reducing your calorie intake, increasing your physical activity, using portion control, and choosing nutrient-dense foods. These are foolproof ways to shed those unwanted pounds and achieve lasting results.