Reducing Calorie Intake To Lose Weight: A Daily Calorie Deficit To Aid Weight Loss
It happens to us all at some point in our lives. We put on weight. If we’re lucky, we come to our senses with only a little podge around our midriff. If not, we might have a few stone or more to shift. Sooner or later though most of us realise that we have to do something about it. There might be a wedding around the corner, or a summer holiday, or you just might dislike the way your clothes feel tight around your waist. Whatever the reason, you have to do something about it. You have to lose weight. Many people at this juncture look to miracle diets, and move from one fad diet promising overnight weight loss to another, every time with dismal, disappointing results. But some, the ones destined for weight loss success, take the correct way to lose weight and lead a healthier lifestyle with plenty of physcial activity, especially if they want to lose weight quickly.
Deducing how much weight to lose for the body of your dreams
There is a very simple method you can use to deduce whether you are overweight (or underweight). You can use the BMI Calculator, which will give you a good indication. It does have some limitations, as explained alongside the BMI calculator, but for the majority of us it can be very useful.
Calorie deficit and weight loss
The average female requires around 2000 calories each day to sustain their body and all their physical activity throughout the day. For men, it’s 2500 calories. If you consistently eat more than this, then you will gradually begin to put on weight. To be a little frank, if you’re here reading this, then there’s a good chance that you have done this yourself. Over time, you’ve consistently consumed more than these levels and all those excess calories have been stored as fat. However, there is a silver lining. Losing weight isn’t that hard. In fact, once you understand the mechanism of weight loss, it is actually easy to lose weight. If you require 2000 calories (or 2500 calories if you are male) to satisfy your daily calorie expenditure, then what happens if you consume less than this? You start to burn into your stores of energy to make up this difference. You start to burn into, mainly, your fat stores. This is called calorie deficit. There’s a little more to it than this, as you have to eat the right foods to allow your body to mobilize your fat, opposed to storing it. It explains it quite well. Hopefully you’ve just had a Eureka moment. I did when I realized this. If you burn off more calories than you consume, then you will lose weight. You simply must lose weight. This is an incredible statement, and if I were you I would write this down in big, bold letters and keep it somewhere you can see it, to remind you every time you want to stuff that extra doughnut in your face. But by how much should you reduce your calorie intake to lose weight?
Relating calorie deficit to total weight loss
Now we are getting to the really interesting information. In 1 pound of human fat there is 3500 calories of energy. This means, when you reach a calorie deficit of 3500 calories, you will have lost 1 pound of fat. When you jump on the scales, your weight will have dropped by 1 pound. This means that, with an average daily calorie deficit of 500 calories, you will lose 1 pound every week. (That is, 3500 calories divided by 7 days per week equals 500 calories per day calorie deficit.) That is, assuming you eat the right foods to mobilize your fat as already mentioned. Or put another way, if you consume an average of 1500 calories per day (or 2000 calories if you are male) then you will lose about 1 pound per week. Continue to do this, week in week out, and whether you want to lose a stone, 2 stone, or even more, you WILL reach your target.
Reducing overall calorie intake to lose weight
Reducing your calorie intake to lose weight is actually really easy. Much easier than you might think. But you still want to eat a well-balanced diet. The calories that you cut out should come from high fat and sugary foods. But the following pointers should make it easier.
Cut out fried foods
Stop drinking sodas (stick to zero calorie if you have to)
Reduce intake of bread / pizza bases, etc.
Reduce intake of potatoes
Eat fresh foods where possible, opposed to processed foods
Cut out sugary foods like sweets, chocolate and cakes
Cutting your calories using these simply points where possible can reduce your calorie intake considerable. Being so strict that you can’t enjoy your food will only push you over the edge. You’ll end up raiding the fridge and driving high speed to your nearest convenience store for a back of potato chips or a bag of sweets. So treat yourself now and again. Better still, plan a treat to reward all your hard work. Every week, if you lose your desire weight and have worked to your plan without wavering, then treat yourself to something you like. But don’t overdo it. Treats only!
Alternatives to reducing calorie intake to lose weight
Cutting down your calorie intake to lose weight is not the only way of producing a calorie deficit. You can also exercise. Really, it will speed up your weight loss massively. The greater your calorie deficit the quicker the weight loss. So the more calories you can burn off exercising, the greater your deficit, and in turn the quicker you will eat away your fat stores. Fantastic! Obviously, if you haven’t exercised for a while you should start off slowly. But you can really build up to burn an immense amount of calories. You should be build up to burning 1000 calories every training session. If you manage this…watch the pounds literally fall off!