Calories are used for measure how much energy we get from food; usually, yes creates a weight loss with a calorie deficit of 500 kcal per day without suffering hunger and extreme tiredness.
If you've ever followed a diet, you've surely heard of a calorie deficit. but what exactly does it involve and why is it necessary?
Let's find out together!
Index
What is Calorie Deficit?
Le Calories are the units of energy that we get from food and drink; when you eat fewer calories than you burn, you have a calorie deficit. The calories you burn daily include these three components:
- energy expenditure at rest: refers to the calories the body burns at rest for vital functions such as breathing and blood circulation
- thermal effect of foods: are the calories that the body consumes to digest, absorb nutrients and metabolize them
- energy expenditure of the activity: calories spent during sports and household chores.
If you supply the body fewer calories than it needs to support these three functions, puts the body in a calorie deficit.
Calorie requirement calculation
For most people, a caloric deficit of 500 kcal per day is enough to lose weight without affecting energy. To create this calorie deficit, you need to know your maintenance calories, which is the number of calories your body needs to sustain energy expenditure.
Maintaining the same level of daily activity, one must use a calorie tracking app and weigh yourself every day; if weight remains stable for 10 days, the average number of calories consumed per day is a good representation of maintenance calories.
Simply divide the total number of calories consumed in 10 days by 10 and so find theaverage daily calorie intake; subtracting 500 kcal from this number results in a calorie deficit.
As you lose weight, your maintenance calories decrease and you will need to adjust your calorie intake based on your goals.
How to achieve a calorie deficit
It's possible achieve a calorie deficit by consuming fewer calories, increasing physical activity, or both; it tends to be easier to create a calorie deficit of 500 kcal with diet than with physical exercise.
Nevertheless, it is recommended to practice muscle strengthening and aerobic exercises for their beneficial effects on general health; moderate-intensity exercise involves brisk walking and light cycling, while examples of vigorous exercise are jogging and fast cycling.
It is also recommended to engage in muscle-strengthening activities that target major muscle groups, including the back, shoulders, chest, arms, and legs, at least two days a week.
Engaging in muscle-strengthening activities will help the body prioritize the loss of body fat over the loss of muscle mass.
And you, have you ever found yourself facing a caloric deficit? Let us know in the comments and don't forget to follow us on our telegram channel