Calorie Deficit is consuming food with fewer calories than the calories burned in a day. With this method, the weight loss program can be optimal. When on a diet to lose weight, not a few people apply a calorie deficit so that the results obtained are effective.
What, actually, is a calorie deficit and how to implement it correctly? Check out the full explanation below, come on!
What is a Calorie Deficit?
Reported by Healthline, a deficit is made by consuming fewer calories than we need. This method is known to be quite successful for people doing weight loss programs, because the calories obtained from the food and drinks consumed are less than the energy we expend.
Conversely, if the calories that enter our body exceed the calories that are expended, this causes a calorie surplus.
It is important to know the calories needed
When implementing a calorie deficit, it is very important to know the calorie needs that we need each day. This needs to be done because everyone’s calorie needs are different and depend on several factors, such as body weight, age, and gender, and physical activity.
By knowing the calorie needs, we can calculate how much a calorie deficit is right for losing weight.
How to apply the Calorie Deficit Method
After knowing the calorie needs needed, we can do the calorie deficit method. One of the main ways is to regulate your diet so as not to overdo it.
According to the Dietary Guidelines for Americans, a healthy, low-calorie diet includes:
- Vegetables.
- Fruits.
- Proteins such as lean meat, eggs and soy beans.
- Olive oil.
- Low fat milk.
Even though you want to lose weight, you must pay attention to the intake of nutrients that enter the body so that the body stays fit. You can include some of the foods above in your diet menu or consult a nutritionist to determine the right foods for your body.
Exercise to Support the Program
Not only maintaining a diet, regular physical activity such as exercise is also important when running a diet.
Someone who before running the program was less physically active, his physical activity must be increased so that more calories are burned than the calories that enter the body.
The United States Centers for Disease Control and Prevention (CDC) recommends light physical activity to do, such as:
- Bicycle.
- Brisk.
- Doing homework.
- Actively playing with children.
- The higher the activity, the more calories you burn.
Risk of calorie deficit
Doing a calorie deficit that is too excessive without paying attention to the nutritional intake needed by the body can pose a risk to health.
Reported by Medical News Today, our bodies have the minimum number of calories needed to function properly.
If we make a too much, several health problems will arise, such as:
- Decreased metabolism.
- Interferes with the maintenance of bone mass.
- Vulnerable to disease.
- Increases the risk of gallstones.
- Be careful, diet patterns that are too excessive will actually cause health problems as above.
Calorie deficit will be effective if it is supported by a healthy lifestyle. Make sure your food intake and physical activity are in accordance with the calories needed by your body so that weight loss can run effectively, without causing health problems.
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