How does Calorie Deficit Diet Help you Lose Weight?

How does Calorie Deficit Diet Help you Lose Weight?

You've probably heard that in order to lose weight, you need to eat less and exercise more. To establish a calorie deficit, it is key to consume less calories during the day than you expend during your workouts.

Did you know that it’s not just about eating less, you also have to calculate your required calories to burn and calories to eat in order to avoid losing lean muscle while in the process of practicing calorie deficit.

Find out below how you can utilize calorie deficit to its maximum potential for you to achieve the results you are striving towards.

 

What a Calorie Deficit Look Like

When you consistently consume less calories than you burn, you are in a calorie deficit. You'll have a 500 calorie deficit, for instance, if you burn 2000 calories a day but only ingest 1500 it is called calorie deficit.

You can create a deficit by either eating less or exercising more, or more frequently, by combining both, depending on your diet and exercise routine.

The most important element in weight loss is calorie deficit. No matter what diet fad is popular, successful weight loss strategies all share this element in common: calorie deficits. Whether you fast sometimes or reduce your carbohydrate intake, you will frequently need to create a calorie deficit in order to lose weight.

 

Creating a Calorie Deficit Diet 

The main concept of calorie deficit is calories in vs calories out, the more calories you burn needs to be larger than the calories you intake. To calculate your needed calorie to maintain your muscles you only need to calculate your BMR or basal metabolic rate;

Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

This basal metabolic rate is the number of calories your body burns at rest, now you need to calculate the level of activity you engage in, to do this you need to Multiply the BMR you calculated above by the activity factor that fits your lifestyle.

 

Physical Activity Level	Physical Activity Ratio	Description
Little to no exercise	1.55	No exercise
Moderately Active	1.85	• Exercises 3 times a day
Active	2.2	• Exercises daily with medium intensity  4 - 5 days of training
Extremely active	2.4	• Trains everyday High Intensity 6-7 days a week of training

What are the Benefits of the Calorie Deficit Diet?

You must expend more calories than you consume in order to lose weight. To lose body fat you must reduce your calorie consumption or engage in 500 calories of exercise each day to lose one pound per week.

This will show you the benefits of calorie deficit if you want to lose weight and maintain your fitness.

 

• You'll be more likely to have toned muscles over time

Strength training and fat loss are required if you want to get toned, fat is lost when you are in a calorie deficit, this combined with strength training enhances the appearance of your muscles.

• You'll be more likely to shed weight faster

Your metabolic rate increases as more muscle is added to your body through strength training, a high metabolic rate will help you burn more calories when resting. While in a calorie deficit you will lose weight faster due to consuming less calories, the general rule of thumb is calories in and calories out.

• You'll have better heart health

Exercise combined with a small calorie deficit have been found in studies to promote heart health. Additionally, it aids in the prevention of heart attacks and other cardiovascular diseases in obese and overweight individuals.

• Your stress levels will be lessened

One of the best methods to alleviate stress is through strength training and dieting.  Dopamine and endorphins are released when you exercise and eat healthy. These hormones alter brain chemical processes, causing feelings of happiness and pain alleviation.

Calorie deficit will make you physically and mentally healthy in addition to keeping you fit, The advantages surpass the effort needed. In addition to being physically fit and healthy, having an aesthetic appearance is a perk that comes with it.

 

Track Your Macros The Right Way

Tracking your macros is a must for an accurate result of your fitness journey thru calorie deficit, but how can you track it accurately? With the RENPHO Smart Food Scale you can track the calories that are in the food you plan to intake.

The RENPHO Smart Food Scale is essential to track your calorie intake and nutritional value of the food you consume, it can be connected to MyFitnessPal to track your macros accurately for an effective way to lose weight.

Make the most out of your calorie deficit now!