It is the nutrition style needed by those who want to get rid of excess calorie deficit, which is the golden rule of weight loss. Thanks to this method, which has been used by those who want to lose weight recently, you can find your calorie deficit and lose weight and make it healthy and sustainable. So what is a calorie deficit, how is a calorie deficit created? Here’s what you need to know about the calorie deficit that supports healthy weight loss:
The calorie deficit is one of the effective weight loss methods that has recently come to the fore on Google. According to experts who recommend losing weight by calculating the amount of calories; While the daily calorie requirement for women is between 1800 and 2000 calories, it is between 2200 and 2500 calories for men. So you can achieve a calorie deficit by consuming fewer calories with a calorie deficit, or by increasing your physical activity level, or both. In addition, there are some prohibited foods that you should stay away from while creating a calorie deficit that has become a new trend. Here’s what you need to know about creating a calorie deficit and calculating a calorie deficit:
WHAT IS A CALORIE DEFICIT?
Calorie,It is defined as the energy you get from food and drink, and when you consume fewer calories than you burn, you get a calorie deficit. If there is a calorie deficit,It occurs when you consistently provide your body with fewer calories than you need to support calorie expenditure.
HOW TO CREATE A CALORIE DEFICIT?
If you provide your body with fewer calories than it needs to support these three components of calorie expenditure, you put your body in a calorie deficit. You can lose weight by doing this consistently for a long time. For this, a person who wants to lose weight needs to create a calorie deficit of about 300 to 500 per day.
In summary;You can achieve a calorie deficit by consuming fewer calories, increasing your physical activity level, or both.
HOW IS THE CALORIE DEFICIT CALCULATED?
To calculate the calorie deficit that has become popular e.g;If a person who wants to lose weight burns 2000 calories a day and takes 1750 calories from the foods he eats, it should be calculated as follows.
2000 -1750= 250 calorie is the amount of calorie deficit achieved per day. If you correctly calculate and apply this calorie deficit, which varies from person to person and the amount of calories taken, you can lose weight in a healthy way and accelerate fat burning.
WHAT NEEDS TO BE DONE TO CREATE A CALORIE DEFICIT?
You can create a more comfortable calorie deficit by staying away from certain foods that dieticians always say to be avoided while preparing diet lists. So what are these foods?
- Soda and juices
- Coffee blends (especially hot cold cream coffees sold at Starbucks)
- Fast food and fried foods
- All kinds of foods containing sugar,
- In addition, while trying to create a calorie deficit, try to consume meals that you will prepare at home. You may find it difficult to calculate the calorie amount of foods that you will consume from outside, especially fast food, and you may have difficulty in controlling your calorie intake. You can also choose protein-rich foods.
HOW MANY WEIGHT CAN BE LOSE WITH A CALORIE DEFICIT?
If you adjust the calorie deficit correctly, you can lose half a kilo in 7 days without too much difficulty.