Calorie deficit for weight loss: principles and disadvantages

Women use different ways of diet and exercise to get the perfect body. One way is a calorie deficit. This is a fairly well-known and effective method of losing weight by reducing the calorie content of foods in the daily diet. Read on Joy-pup how to follow the principle of a calorie deficit if you decide to lose weight.

The body and calories consumed

There are two types of calorie burning: at rest and during physical activity. You must understand and know your body’s calorie needs. They are different for everyone depending on the activities and habits that are performed daily. The higher the physical activity of a person, the greater the need for calories, this is due to the fact that during muscle activity it is necessary to burn a lot of calories.

Calorie calculator

For most people, it is enough to reduce the amount of 500 calories entering the body in order to lose weight. However, when you decide to stick with this method of losing weight, you must know the number of calories that you have consumed throughout the day in order to maintain the correct energy expenditure. Use the calorie calculator by downloading any similar application on your phone. Using this calculator will help you easily calculate calories based on weight, gender, age, height and physical activity. Once you’ve calculated your daily calorie intake, create a menu for the whole day that fits your situation. Your weight may fluctuate from day to day, but if it is stable for 10 days, then this is a good indicator.

Combine diet with exercise

In addition to following the tips mentioned, you are also encouraged to exercise. Be consistent and, in addition to a calorie deficit, exercise regularly so that the process of losing weight is optimal. According to research, adults are recommended to do 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of high-intensity exercise per week.

Moderate-intensity exercise: brisk walking or cycling; high-intensity exercise, such as jogging or cycling. You can also do strength sports to lose fat faster.

Disadvantages of the calorie deficit method

Sometimes reducing food intake is not effective for weight loss. When you start cutting calories, your body may go into starvation mode. In this state, the metabolic rate slows down as the body tries to conserve the few nutrients it has. Low metabolism – less calories burned.

Reducing calories by limiting certain foods can also affect psychology and cause overeating. Once someone tells themselves they can’t eat something, it actually becomes harder to stop thinking about it. The more you try not to eat certain foods, the more likely you are to eat more than your allowance once you have access to them.

See also: how to keep a food diary.