Everyone dreams of being slim and in a healthy way and you can do that at a slow and steady rate. But there’s a possibility that you can lose 2 pounds a week which means approx 1 kilogram. But how will you do that? That’s a tough question. You need to adjust your energy balance to reach the correct calorie deficit which means you put some energy on while you eat and you need to take consume that energy likewise which is also known as energy output which refers to burning calories.
Even when you are sleeping your body then also consumes energy in actions like breathing and circulating blood. The rate at which your body consumes energy when you are sleeping is known as BMR whose full form is basal metabolic rate. BMR roughly makes up 60% to 75% of the total number of calories you burn each day. When you are doing your daily activities like washing dishes, roaming here and there this also consumes calories.
When you eat fewer calories than burn it is called calorie deficit and many people believe that you need to create a calorie deficit to lose weight but not all nutritionists believe that this is the sustainable and healthy way of weight loss, but also to lose weight you need to create some calorie deficit like for one pound of fat to lose you need to create a calorie deficit of 500 calories per day. It seems like a lot of calories but you can manage it by breaking down 500 calories per day.
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Tips to create a calorie deficit
First of all, you don’t need to follow a proper diet plan or drink some kind of juices which are in trend and no need to starve yourself.
Eat less food
If you are putting on your food portion to eat less cut back on snacking which you intake during mealtime and also choose lower calorie consumption foods. Foods that have lower calories and high nutritional values. If you reduce your calorie intake enough to a specific point that will help you out in weight loss.
Combine Diet and Exercise
Most people tend to combine their diet and exercise to lose weight which is a very good idea. That means if they are consuming 250 fewer calories and then they can go for 60 minutes for a brisk walk to burn an extra 250 calories. Which will lead to the burning of extra 500 calories. Being repeated for one week will lead you to a 3500 calorie deficit.
The number of calories you burn depends on your activity level. It includes both the amount of exercise you are doing each day and also your non-exercise physical movement which means doing simple activities like doing laundry, dusting furniture, etc. If you increase the number of calories your body needs but still consume the same number of calories from food, you’ll reach a calorie deficit.
There is also a fact that very lean persons can’t lose weight as fast as an obese person does for further questions you can have a chat with your doctor. In general, people are advised to shed one pound a week although it is possible to lose two pounds a week without getting yourself at risk of nutritional deficiencies and muscle loss.
Subtract 1000 calories per day
The most effective way to lose weight is to track your calories with an app or a website. If you find out that you are eating at least 3000 calories a day dropping out 1000 calories from that per day and you can also reduce your 500 calories intake from that and exercise properly it will be effective.
Fast Once or Twice Per Week
Fasting may sound a bit weird but people have to understand that to balance the calorie intake fasting is necessary. You can fix one or two days in a week and can have water, black coffee, herbal tea anything which has zero-calorie. Suppose, you burn over 3000 calories a week and if you spend two days consuming nothing but the water there will be a 6,000 overall calorie loss by the end of the week. Make sure that you are not overeating on the non-fasting days to make up for the two fasting days.
Eat cloy food
Eat food that is super filling. It isn’t as accurate as a diet plan but it is a fruitful way to handle your habits and set yourself as successful in your calorie deficit path. You can follow another path by eating low-calorie and high volume foods like if you eat a cup of popcorn which is only air-popped it will be 31 calories which means you can have three cups of popcorn with less than 100 calories and if you add butter then it will be best.
Consume More Protein and Fiber
You don’t need to add protein or fiber in your current diet you just have to replace your high-calorie food with one or two punch of satiety which is protein and fiber. Both nutrients are slow to digest and are very filling. Protein takes more energy to digest than fat or carbohydrates. 25 percent of the calories in protein are burned just from digesting it. On the other side, fiber does not digest at all. Insoluble fiber doesn’t even provide the body with calories. So both of these nutrients are much more fulfilling than fat or carbohydrates and both of these minimize fat and help produce a significant calorie deficit without overwhelming hunger.
Walk 10,000 Steps Every Day
Walking is the best way to lose calories but if you walk around the house there will be no calorie loss. For a significant calorie loss, you need to walk 10,000 steps a day which will burn 500 calories. Walking is also a dynamic exercise which also makes other exercises better. It has many advantages as it lowers stress, improves heart health, and it helps you to keep your joints and muscles active and limber.