Calorie deficit for weight loss: What is it and how to achieve it

In recent years, the obsession with losing weight has influenced people to follow diets that are calorie-free, or at least low in calories. As the name implies, your body goes into a calorie deficit when you eat fewer calories than you burn. People rely on calorie deficient diets to lose and maintain weight. Let us break it down for you!

During your first few weeks on a calorie deficit diet, your body may feel normal. But fasting for such an extended period of time can leave you feeling tired, dehydrated, nauseous, constipated, headaches, grumpy, and more. HealthShots reached out to nutritionist Avni Kaul to find out what a calorie deficit is and how to overcome it.

How much calorie deficit does an average person need?

“There is a formula to measure how many calories you need to lose weight. This is an easy way to find out. Multiply your weight by 10 and stay in this calorie range for at least 3-4 weeks. Your calorie expenditure should be within this In range. Another way to calculate your calorie deficit is to find your TDEE (total daily energy expenditure, or the number of calories your body burns each day) and subtract 500 calories from that,” the experts tell us.

Calorie deficiency
Eating fewer calories can make you feel dizzy and tired. Image Courtesy: Shutterstock

“Always remember the fact that if your calorie deficit is too large, it's not sustainable. Too restrictive can lead to overeating and eventually weight gain. Aim for at least over 1200 calories per day if you're a bodybuilder , you need more. Eating less can leave you tired and exhausted, and can increase your cravings and hunger, leading to overeating,” adds the expert.

How to achieve a calorie deficit

Well, if you follow a strict eating plan, you will most likely end up consuming very few calories. However, there are some simple ways you can achieve the calorie deficit you need to lose weight.

Calorie deficiency
Control your portion sizes and know what your plate should look like. Image Courtesy: Shutterstock

1. Choose smaller plates and bowls

If you trust in wiping food off your plate, it's better to use smaller plates. You may be filling your small plates with food, but using slightly smaller plates can help keep portion control and visually make you feel fuller.

2. Examine everything you eat

Keep yourself accountable by logging your calorie intake accurately. You can use various apps for this, or you can always keep it basic by maintaining a diary or food diary.

Also read: Weight loss: 7 negative-calorie foods to add to your diet

3. Get enough sleep

When you're sleep deprived, your body secretes more cortisol, a stress hormone that leads to increased appetite and hunger. That means overeating the next day. Plus, low energy can take away all the motivation you need to exercise or get through your day. If you want to lose weight, get at least seven hours of sleep.

sleep to lose weight
The quality and quantity of sleep are important for weight loss. Image Courtesy: Shutterstock

4. Stay hydrated

Headaches, fatigue, or dizziness are all symptoms of dehydration that can make you think you're hungry. Always keep a water bottle with you to keep you hydrated so you can always drink.

Also Read: Burn Up to 500 Calories in Just 30 Minutes With These 5 Weight Loss Exercises

5. to walk

No one can deny the power of exercise in helping to burn calories and building calorie-burning muscles. However, you cannot underestimate the power of walking. Try walking around 10,000 steps a day to burn an extra 250 to 600 calories, depending on your weight.

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