Losing weight is the bane of many people’s existence. Of course, being constantly bombarded by dubious tips doesn’t help. Some advocate diets, others exercise, and others neither. But, there’s one staple in most programs. Let’s talk about calorie deficit for beginners.
Essentially, a calorie deficit is eating fewer calories than we burn. For that burning, there are plenty of exercises. Therefore, a calorie deficit is typically a complement to exercise. That said, how do we get there? What are the risks?
Let’s find out.
Explaining calorie deficit for beginners: What is it?
WebMD defines a calorie deficit as consuming fewer calories than we burn. That includes eaten and drunk calories. A calorie deficit is considered a requirement for losing weight. Plus, there are two ways to reach a calorie deficit.
Firstly, we can change our diets. For instance, we can replace soft drinks with water to solid results. Some diets, like the Mediterranean and DASH diets, also lower calories. They mostly focus on fruits, vegetables, lean protein, and whole grains.
Then, we have exercise. Exercise greatly increases how many calories we burn throughout the day. Some experts say it’s less effective than diet changes. Thus, the best approach is always to diet and exercise.
How to reach a calorie deficit safely for weight loss
Maintaining a calorie deficit for beginners is huge. It takes commitment, but it can speed up your results considerably. So, how can you reach this calorie deficit? Well, you need to do it safely. As we’ll see later, side effects are possible.
Firstly, you need to determine calorie needs. You can calculate your daily calorie requirements with internet calculators. You can also multiply your weight by 15. Then, you subtract 500 from that number, That’s your calorie deficit target.
Then, plan your diet and exercise accordingly. You shouldn’t exceed 1,000 calories in deficit per day. Include vegetables, grains, fruits, proteins, and healthy fats in your diet. Then, add cardio to your workouts. Walking, jogging, and playing with kids or pets are great options.
The side effects of a calorie deficit for beginners
A severe calorie deficit can cause a lot of issues. That’s why you shouldn’t overdo it. Severe restriction is reducing calorie intake below the basal metabolic rate. That’s a problem because BMR is our basic calorie number. That’s what we need to sustain basic functions.
This approach would lead to several conditions:
- Your metabolism can slow down to compensate for the lack of energy. From there, a slower metabolism results in increased weight.
- Naturally, eating less means fewer nutrients. As a result, it would likely cause nutrient deficiency.
- Studies have found a link between available energy and hormonal cycles. In other words, severe caloric deficits can harm fertility.
- Lastly, a severe calorie deficit strategy can impact your immune system. With intensive training, the suppression increased as well.
However, severe restrictions might be part of the treatment for certain diseases. In these cases, the restriction occurs intermittently and is moderate.
Is reaching a calorie deficit enough to lose weight?
The short answer is “yes.” Yet, it’s a bit more complicated. Yes, the basics of weight loss are increasing activity and reducing calories. On the other hand, it’s not a “one size fits all” solution.
Your calorie deficit must relate to your resting metabolic rate. That way, you can ensure you’re optimizing the process. Therefore, don’t adapt your program to any online strategy. always ask a professional to consider your needs.
The holistic takeaway
Getting to a calorie deficit for beginners is a huge step. So, make sure your fitness program adds this target. Just make sure you consult a professional to fit your needs. You can also lower calories without decreasing nutrition.
The 14-Day Rapid Soup Diet is a fantastic weight loss ally. It offers dozens of soup recipes for different needs. It’s a straightforward diet plan that helps you lower your calorie intake.