Losing weight is not an easy feat, but it can be made easier with the right approach. One of the most popular ways to lose weight is through a calorie deficit. A calorie deficit means consuming fewer calories than your body burns, resulting in a calorie deficit that leads to weight loss. However, many people take this concept and run with it, restricting their calorie intake drastically, leading to unsustainable weight loss.
Mastering the art of calorie deficits means creating a sustainable approach to weight loss. Here are some tips to help you achieve that.
1. Know your Basal Metabolic Rate (BMR)
Your basal metabolic rate is the number of calories your body needs to function at rest. Knowing your BMR can help you determine how many calories you need to consume to maintain your current weight. From here, you can create a calorie deficit that is sustainable for you.
2. Don’t cut calories drastically
Cutting calories drastically may lead to quick weight loss, but it is not a sustainable approach. When you drastically cut calories, your body goes into starvation mode, which slows down your metabolism, making it harder to lose weight in the long run. Instead, aim for a calorie deficit of 250-500 calories per day, which is sustainable and will lead to steady weight loss.
3. Increase your physical activity
Increasing your physical activity can help create a calorie deficit without drastically cutting your calorie intake. Exercising regularly can burn calories and increase your metabolism, making weight loss easier. It is recommended to aim for at least 30 minutes of moderate-intensity exercise most days of the week.
4. Eat nutrient-dense foods
Eating nutrient-dense foods can help you feel fuller for longer, reducing the likelihood of overeating. Focus on consuming lean protein, vegetables, fruits, and healthy fats. These foods are lower in calories and provide your body with essential nutrients for optimal functioning.
5. Don’t eliminate any food groups
Eliminating any food groups from your diet can lead to nutrient deficiencies and may not be sustainable. Instead, aim for balance and moderation. If you enjoy a particular food, there is no harm in having it occasionally as long as it fits within your daily calorie limit.
In conclusion, mastering the art of calorie deficits means creating a sustainable approach to weight loss. Do not aim for drastic calorie cuts, increase your physical activity, eat nutrient-dense foods, and aim for balance and moderation in your diet. These tips will help you lose weight healthily and sustainably.