How To Create A Calorie Deficit Diet

By: Debdatta Mazumder
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Before discussing anything about how to create a calorie deficit, you should know what a calorie deficit is.

Actually, apart from the people who are very much into fitness and diet, this is not a very common term for the others. However, it is a term that is very much needed for weight loss.

Maybe you are unaware of it but, more or less, practice it in your life.

Obesity is a common problem in today’s life. Diet and exercise are not the ultimate things to manage your weight. You have to be strategic in losing weight.

Counting calories can help you lose weight and maintain it effectively. So, how to create a calorie deficit for weight loss?

Basically, you need a specific amount of calorie to run your body's function. If this amount becomes excess, you gain weight.

Here, you can create a calorie deficit in your body by controlling your calorie intake or shedding those extra calories by exercise or by doing both.

As soon as your body goes on a calorie deficit mode, it starts to use the calories that are stored in your body to produce energy and inturn burn fat. Thus, making you lose weight.

Well, how to create this calorie deficit in your body? Follow these simple steps and you’ll get an idea about it.

How to Create a Calorie Deficit

1.Know How Much Calorie You Take In: This is the first part on how to create a calorie deficit for weight loss. First, you should count how much calorie you take in regularly. Now, start to cut down on this intake. Don’t go about it in haste. Start from cutting small amounts of calories and increase the level every day.

2.Pick A Certain Number: How to create a calorie deficit? May be you’re maintaining your weight with 2000 calories. Shedding 25% at once can be very drastic. But, if your calorie intake is 4000, you can burn fat faster. So, decide the number according to your calorie intake that should not hamper your health.

How to Create a Calorie Deficit

3.Reduce Your Calorie Intake Gradually: You have to decrease your calorie intake to create a calorie deficit. When you don’t have calories, your body has to cut calories from your BMR. This leads to more weight loss. Researchers have shown that to lose 1lb weight per week, you’ve to burn at least 500 calories.

How to Create a Calorie Deficit

4.Increase Exercise: When you think of how to create a calorie deficit for weight loss, there is no better option than following regular exercises. It becomes difficult to maintain calorie intake always. If you burn those extra calories immediately and do some extra, you can create a calorie deficit and lose weight.

How to Create a Calorie Deficit

5.Maintain A Percentage Of Calorie Intake: This is regarded as the best way to create a calorie deficit. May be you are taking 2000 calories per day to maintain your weight.

Now, reduce it up to 20%. With 1600-calorie intake, you’re definitely creating a calorie deficit of 400 calories.

So, this is how you can create a calorie deficit. There is a scale of calorie deficit that you need to know while aiming to lose weight. If you go for a small calorie deficit scale (not more than 15%), you may not see any changes.

However, if you go for a medium (up to 25%) or large (25%) one, your body will burn fat faster and losing weight won’t be much difficult.

Read more about: diet and fitness, calorie
Story first published: Sunday, February 21, 2016, 17:30 [IST]
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