Fitness & Sports

How to do Calorie Deficit for Fat Loss?

If you want to lose weight or lose fat, then fitness experts always say one thing, you should follow the calorie deficit and exercise or workout well. But do you know, what is the meaning of this calorie deficit? The question for many of you remains, what is this calorie deficit and how can it reduce weight?

Calorie deficit meaning benefits weight loss

Although exercising is very important to losing weight, it is also important to take care of calorie intake and consumption.

As a personal trainer, I see a lot of people coming to the gym who want to lose weight. Most women and men come and sweat a lot in the gym, but even after doing good workouts for many days, they are not able to achieve their fitness goals.

The biggest reason behind this is not paying attention to nutrition. The matter does not end here, if you also pay attention to nutrition, but do not follow the calorie deficit, then you can not lose weight.

Now the matter of calories has come, so let us know what is calorie deficit and what is the importance of caloric deficit to lose weight.

What Is Calorie Deficit Means?

When you continuously provide fewer calories to your body than required, then this process is called a caloric deficit.

This simply means, that if you are in a position to lose weight, then you have to eat fewer calories than your total energy expenditure.

Total Energy Expenditure refers to the total energy consumed by you to do normal work, rest and exercise throughout the day. For example, the energy used in household chores, office work, walking, rest, and exercise.

If your body normally burns 2000 calories a day (in 24 hours) and you eat only 1500 calories a day, then your caloric deficit will be 500 calories.

How to do Calorie Deficit for fat loss & How to achieve it?

There are three main ways to achieve a calorie deficit. It can be followed in these three ways.

For example, eating fewer calories or increasing physical activity or eating fewer calories & increasing physical activity at the same time, in these three ways, you can make a calorie deficit.

(1) Low-calorie intake

This is the best way to cut calories. This can be achieved by eating fewer calories than you need for the activity of the day.

Whether you are a man or a woman, your body needs an average of 1700 calories per day. In such a situation, if you want to make a calorie deficit, then you will have to eat a few calories less than 1700 calories.

You can eat 1500 calories so that your deficit of 200 calories will be created. In this way, you can create a calorie deficit by eating 200 calories less.

(2) Increasing physical activity –

If your body needs 1700 calories per day and you eat only 1700 calories every day, then both your caloric intake and expenditure will be equal.

In such a situation, your weight will also not be able to reduce because you are giving as many calories as your body needs.

Thus, if you increase your physical activity, your body will need more calories and your calorie expenditure will increase. As a result of which your caloric deficit will be created.

To do this, you do not need to fluctuate in calorie intake. All you have to do is increase your exercise and activity.

Where you do not do any type of exercise, you can increase physical activity by doing 30 to 45 minutes of exercise.

This is also a good way to make up the caloric deficit.

(3) Eating fewer calories and increasing physical activity too –

This is the best and most beneficial way of caloric deficit. Let me tell you, there can be no better way to lose weight than this.

If your body needs 1700 calories per day, then you can intake 1500 calories and simultaneously increase the time or intensity of the exercise.

By doing this you will create a deficit of 200 calories and increasing physical activity will also increase calorie consumption.

In this way, the body will get very less calories than it needs. As a result, your body will use your extra fat for fuel and burn the fat. Due to this, your weight will start reducing at twice the speed.

What are the benefits of the Calorie Deficit?

The biggest advantage of calorie deficit is in reducing weight and extra body fat. However, caloric deficit plans are made only to reduce weight.

The second advantage is that, if you have gained weight and you do not like to do high-intensity workouts, then by doing normal exercise and reducing calorie intake, you can easily reduce the increased weight.

The third advantage is that you can control your weight easily. If you feel that weight is increasing day by day, then you should start eating fewer calories for a few days. By doing this your weight will be in balance.

The fourth advantage is that, due to caloric deficit, the extra fat in your body does not take place anywhere. As a result, you can look fit.

The fifth advantage is that if you do a caloric deficit plan for a few days, you can make your body lean and slim.

What is the side effect of Calorie Deficit?

Although you get benefits by eating fewer calories, it is best to do it for a limited time.

This can be done for some time to lose weight. If you make a calorie deficit for months in a row, then you may also see its side effects. like –

  • Weakness
  • Lack of nutrients in the body
  • Stress and depression
  • Poor digestion
  • Weakening of metabolism
  • Muscle loss
  • Body cramps
  • Skin problems
  • Hair loss
  • Very low weight

In this way, if you do a caloric deficit for a long time or without the advice of any trainer, it can prove to be harmful to you.

Final Words –

A calorie deficit is the best way to lose weight and remove excess fat from the body. Many people use various types of supplements to lose weight, yet their weight is not able to be reduced. There is nothing wrong with using supplements to lose weight. Supplements also help with weight loss, but only if you keep your calorie intake low and get the right workouts and nutrition.

If you want to lose weight, then you can make good fitness by doing calorie deficit for a few days. Keep in mind to do this, you must take the advice of a dietician or trainer.

Hopefully, this article on How to do Calorie Deficit for Fat Loss must have been very useful to you. I have tried to explain it to you very well here. If you have liked the information, then you must share it with your friends and always stay connected to our website Ashfitx.com for such useful articles. Apart from this, if you have any questions or suggestions, then you can write in the comment box.

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Ashu Pawar

Ashu Pawar (Co-founder & Editor) is an ACE-certified personal trainer & gym instructor with more than 7 years of experience in the fitness industry. He also has a diploma in nutrition & dietetics. He specializes in weight loss training, muscle-building workouts, and nutrition & supplementation. He is also passionate about writing fitness and sports blogs. As an editor, he edits and curates content centered around fitness, sports, lifestyle, beauty, grooming, nutrition, and supplements. He also helps team members deliver polished and meticulously researched content. Expertise: Fitness, Sports, Grooming, Gym Instructions, Weight Loss/Gain, Nutrition & Supplements.

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