A calorie deficit could be a lifeline for many. It’s a name for more calories burned than you take in. However, healthy and optimal weight loss means losing a kilogram a week if you want to maintain that weight over the long term. If you lose more, hormonal imbalances can occur. Whenever reducing caloric intake, it is always recommended that you do so easily and gradually.
There are two ways to hit a calorie deficit.
The first is to eat fewer calories than you need to maintain your current weight. You can start by using an equation to estimate the number of calories your body will need to maintain your weight. There are several research-based formulas that can determine this, including the Mifflin-St Gior formula or just using a handy internet calorie calculator.
The tool looks for your age, height, weight, and gender, as well as your activity level, as each of these factors will determine how many calories you need. A 40-year-old woman with a height of 180 cm and 95 kg who is inactive, i.e. does no activity, needs 2050 calories to maintain her weight, according to a calculator. If she’s ingesting fewer than 2,050 calories, she’s created a calorie deficit.
Another way to create a calorie deficit is to burn more calories than you are consuming. This means that the 40-year-old could consume 2,050 calories a day, but would definitely have to be more active in order to burn calories and build a deficit. Keep in mind that the calculators may not be 100% accurate and may vary, but in some ways they do show where your daily calorie consumption is.
In order to achieve a higher calorie consumption, you logically have to move more and be active.
How safe is the calorie deficit and how can you lose weight with it without endangering your health?
One of the most common mistakes people make is trying to lose a lot of weight in a short period of time. For example, if you need 1,700 calories to maintain your weight and suddenly you are eating 1,000 calories a day – that’s a pretty drastic decrease. This deprives the body of the nutrients it needs for its vital daily functions. Over time, such a regimen leads to a number of undesirable side effects such as decreased immune function, poor digestive health, irritability, fatigue …
Conclusion: Don’t eat less than you need to maintain your ideal or healthy weight. For example, if you weigh 80 kg and your ideal weight is 75 kg, put 75 kg into the calculator – this is how you get the number of calories you need to maintain that weight. This approach is definitely much healthier and more practical in the long run.
There are many equations that calculate how to get to ideal weight, but in practice it is not that easy. Diet, metabolism, and your health are complex systems, so many factors influence weight loss results and the rate of weight loss. This includes the quality of the calories consumed, nutrients, meal plan, stress, hormones, sleep, genetics, medication …
Lose pounds patiently
According to the Centers for Disease Control and Prevention, it is important to be patient while losing weight. You don’t have to starve to lose weight. People who lose a pound or two a week are more successful at maintaining that weight.