Calorie Deficit To Lose Weight: What Is It And 4 Strategies For Safe Weight Loss

When it comes to वजन मैनजेमेंट, the key isn’t just about eating less, it’s about creating the right balance. A calorie deficit is a proven way to lose weight while maintaining your health. But how do you achieve it sustainably?

इनके बारे में जानें:

• What is a calorie deficit?
• How to use BMR to calculate your caloric needs?
• 4 Safe and effective ways to create a calorie deficit for weight loss
• निष्कर्ष

What is a calorie deficit?

Calories are simply the units of energy you get from the food and beverages consumed throughout the day. Your body needs to burn a certain amount of calories to perform all its functions. A calorie deficit occurs when you burn more calories than you consume to maintain your वज़न. This deficit can lead to weight loss over time.

While it is widely accepted that a 300-500 calorie deficit per day can reduce 0.5 kgs per week, calorie calculations are more accurate based on factors such as age, gender, mass, and so on.

How to use BMR to calculate your caloric needs?

ये basal metabolic rate (BMR) is the minimum amount of calories your body needs for basic functions like breathing or metabolic activities. It is the foundation for calculating your daily calorie needs and helps in creating a suitable calorie deficit. Here’s how you can use the BMR to calculate your calorie deficit to lose weight:

Step 1: Calculate your BMR

A commonly used way to estimate your BMR is by using the Revised Harris-Benedict Equation:

Men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Step 2: Factor in your activity level

Multiply your BMR by an activity factor to account for your lifestyle:
Sedentary (little/no exercise): BMR × 1.2
Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375
Moderately active (moderate exercise 3–5 days a week): BMR × 1.55
Very active (hard exercise 6–7 days a week): BMR × 1.725

This gives you your Total Daily Energy Expenditure (TDEE) or the calories you need to maintain your current weight.

Step 3: Calculate your calorie deficit

To lose weight, subtract 500–750 calories from your TDEE, depending on your weight loss goals. Aim for a sustainable deficit to avoid fatigue and nutrient deficiencies.

4 Safe and effective ways to create a calorie deficit for weight loss

While calorie deficit to manage weight is a reliable way to reach your weight goal, it can negatively impact your health when not managed properly. Follow these four safe ways of maintaining a healthy calorie deficit:

1 Mindful eating and portion control

Use smaller plates, measure portions, and avoid distractions like screens during meals. Additionally, pay attention to hunger cues to avoid overeating. A mindful approach towards eating helps you naturally reduce calorie intake without feeling deprived.

2 Healthy food alternatives

Swap high-calorie foods for nutrient-dense, lower-calorie alternatives. Replace sugary drinks with water, chips with air-popped popcorn, and refined grains with whole grains. Incorporating fruits, vegetables, and lean proteins can keep you full longer while reducing your overall calorie consumption.

3 Increased physical activity

Physical activities like brisk walking, cycling, or स्ट्रेंथ ट्रेनिंग improve metabolism and help burn calories. Burning these calories supports your calorie deficit and a healthy and steady weight loss process.

4 Gradual decrease in calorie intake

Avoid drastic cuts to your calorie intake, which can lead to fatigue and nutrient deficiencies. Instead, reduce your calories gradually. For instance, you can start with 500 fewer calories per day. This approach ensures a sustainable deficit while providing the energy your body needs to function effectively and adapt to changes.

निष्कर्ष

Achieving a calorie deficit to lose weight may seem easy, but it must be practised with care. From understanding your body’s needs to balancing the nutrient intake, a well-rounded diet can help you reach the goal.
Throughout the process, it is important to remember that being easy on yourself will get you through the process easily.

 

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You may also be interested in the following blogs:

• New Calorie-Conscious Resolution Made? First Know The Ideal BMR For Your Age
• सचेतन किस प्रकार आपको डायबिटीज और वज़न नियंत्रित करने में मदद कर सकता है?

 

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