First things first.
What are calories?
A calorie is a unit for measuring the energy.
To maintain a healthy weight, an average daily recommended intake of calories for men is 2500 kcal and 2000 kcal for women.
However, every person is different with different daily habits, so these numbers can vary. For example, if you exercise on a daily basis, your body is going to need more energy and thus more calories.
It’s best to calculate calorie requirements for yourself.
Average calorie intake also depends on your age, gender, height, weight, habits, basal metabolism, their profession, body structure and genetics.
Some additional factors that might affect calorie intake are various diseases, pregnancy, hormonal disorder, etc.
There are 2 tools that can help you calculate your recommended average daily calorie intake:
Also, a good idea would be to track how much calories you’ve eaten. Because even though you might think that you’re eating healthy, you might be wrong and eat too many calories.
To gain weight, your calorie intake has to be above your daily needs, because when the body uses all the calories it needs for its functions, everything that’s unused turns into fat.
2.2 pounds of fat has 7000 calories!
To lose ~1 pound per week, you need to be in caloric deficit of 3500 calories per week or 500 calories per day.
This means that if you’re recommended to intake 1500 calories daily, you need to create a calorie deficit of 500 calories (where your daily intake will then be 1000 calories) and you will lose fat.
This will happen because the body will use fat to keep on working since it won’t have other energy sources.
So, what the science says?
What is the best way to lose weight?
Actually, the point is not to lose weight per se, but to lose FAT, which is a big difference.
Why is it important to notice this?
Well, above all things, to avoid losing muscles.
The point is to keep muscles and to lose body fat.
Also, for you to give up on detoxes and fast organism cleansing that have no long-term effects, nor implies fat loss.
You can lose body mass very easily by doing various detoxes, but you already know that that isn’t a permanent solution and that you will get that body mass back as soon as you go back to eating normally (even with a healthy diet).
What is the simplest way to lose fat then? It’s simple!
There’s no other way, no matter how hard you try. You will achieve calorie deficit by eating fewer calories than your body needs, which will lead to usage of stored fat.
All diets work on these principles, they’re just covered under a good headline and meal plan.
So how can you achieve a calorie deficit?
I suppose you expected me to reveal some magic pills or exotic fruits, but not going to lie to you.
The solution to weight loss is simple and obvious…
There are 3 scientifically proven ways:
- Diet: simply by eating fewer calories than you need
- Exercise: that burns a specific amount of calories. This means that if you eat 1500 calories and burn 500, you’re in calorie deficit without eating less
- Food + diet: For example eating 250 calories less, and burning 250 calories by exercising
Which method is the best?
Basically, a deficit is a deficit, whichever method you might choose you’ll lose fat.
But there’s more.
I suppose you already know what cardio training is and that it is useful for burning calories.
But you also need to know about strength training. Strength training’s purpose is to increase strength and gain muscles.
Of course, at strength training, you’ll also be losing calories, but the best thing is that it will help you build muscles while burning fat.
Once more, you can also lose fat only by making a calorie deficit with your diet – without exercising a single day.
But you will see a big difference in your body composition if you exercise. And of course, by exercising regularly you’ll maintain your overall body health.
Which method should you choose then?
This is up to you!
Hate going to the gym? Eat less.
Want to tone those muscles but LOVE to eat? Slightly reduce your daily calorie intake and increase calorie consumption by doing strength and aerobic exercises.
However, my advice would be to combine these two, i.e. to use diet to reduce fat while building/strengthening your muscles with strength exercise. Also, cardio isn’t obligatory, but it’s desirable for the development of aerobic abilities.
Every type of exercise has its own benefits and the most ideal would be to combine multiple different exercises.
Now that you are aware of the importance of caloric deficit, let’s choose the right type of diet/training for you.
Basically, there are two types of diet:
1. Diets designed on the basis of direct calorie deficit
2. Diets that allegedly have no calorie limits
Diets from the first group are based on finding a way to create a calorie deficit from the very beginning.
The second ones actually do have limits, you are just not aware of it.
By excluding specific groceries (most often with high-calorie content), you’re subconsciously creating a caloric deficit. All diets that allegedly help you to lose weight for any given reason are based on the same principles as all the others – on a caloric deficit.
Diets from the second group undisputedly do the job too, but the problem is with the food you eat after the diet is over. Also known as yo-yo effect.
These diets ignore the calories and focus on some other rules and limits. Special groceries groups, specific time, food combinations… all these lead to caloric deficit.
Problem with all these diets is that you do things you don’t really need to do, just to create the calorie deficit.
The other problem is that all the rules that need to be applied aren’t really in accordance with your personal wishes and lifestyle, which creates additional frustration.
Diets from the first group are more flexible when it comes to adjusting to your personal needs. Therefore, endurance is guaranteed.
The latitude of deficit
This is simple and realistic.
The bigger the deficit, the faster you’ll lose weight.
A bigger deficit (let’s say 30% or more under balance) will cause faster fat loss.
A smaller deficit (let’s say 10% or less under balance) will cause slower fat loss.
A moderate deficit (let’s say 20% under balance) will cause moderate fat loss.
So, if 3000 kcal daily is your balance body weight level, you could be eating 2100 kcals daily, 2700 kcal daily, or 2400 kcal daily.
What would be the difference between these three scenarios? Well, given the speed of fat loss, the bigger deficit will cause faster fat loss and vice versa.
However, speed isn’t the most important factor.
Besides physical health, mental health is also important.
You already heard about bulimia and anorexia, and there are many other eating disorders that are not being discussed as much.
Moderation and balance have always been the best long-term solutions.
The realistic and healthy weight loss for most of the people is somewhere between 1 to 2 pouns per week. For the overweighed even more.
General diet tips that actually work:
- Drink a lot of water
- Eat clean
- You can eat fruits and vegetables without feeling guilt
- You can allow yourself occasional snacks because then you’ll be more motivated
- Drink only fresh squeezed juices without added sugars
- Drink lemon water in the morning
- Eat salads with low fat meat for dinner
- The best option for lunch are casseroles, stews, pasta
- For breakfast, you should eat fruits, eggs, oatmeal, smoothies (but be careful not to make a calorie bomb and avoid processed oatmeals and processed food in general)
Some YouTube channels you can work out to:
Remember: your body is your temple, and it’s the only one you’ll get! You might as well make it as cozy as possible!
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Ask away in the comments below, I’d love to hear your thought on this subject 🙂