I’m going to put it out there, ladies, losing weight is tough. There are so many workout plans and fad diets around, that it can be confusing knowing what to follow!
After all, we all lose weight differently. But there is one way that can work for us all. Yep, I’m talking about a calorie deficit to lose weight.
But how does it work? What is a calorie deficit? We’re about to tell all! Now, let’s jump right in.
What is a calorie deficit, anyway?
When we talk about a calorie deficit diet, we’re referring to consuming fewer calories than your body needs to maintain its weight. Much like our article on your energy balance, a calorie deficit requires you to be burning more calories than you’re taking in.
While you can cut back on your calorie intake alone to form a deficit, it is best paired with regular exercise to really maximize your calorie burn!
Also Read: 30 day meal plan for weight loss
However, in order to hit the right number for your calorie deficit to lose fat, you need to work out what your body needs to perform everyday functions. This can depend on several factors:
- Body composition
- Activity levels
So, before we dive into calculating how much of a calorie deficit to lose weight, we need to get grips with what a ‘calorie’ really is. In short, a calorie is a measurement of energy, which we consume via the food we eat.
In order to give our body plenty of vitamins and minerals, we need to be following a healthy, varied diet. If we’re looking to maintain our current weight, we would need to strike a perfect energy balance. Whereas if your aim is to lose weight, you’ll need to create a calorie deficit for weight loss.
Calorie deficit to lose fat – How much?
Now we’ve cleared up what a calorie really is, let’s talk about what a calorie deficit for weight loss looks like – and how it works.
The thing is, a calorie deficit diet is just one piece of the weight loss puzzle. Your activity levels matter, too. Introducing a small amount of daily exercise into your routine can make a huge difference to your daily calorie burn, bridging the gap in your calorie deficit diet!
How you work out your calorie deficit diet can depend on your goals – and of course, your diet. If, for example, you regularly eat over-processed and sugary foods, it is unlikely to benefit your weight loss goals.
However, if you begin to build a healthy relationship with food, you’ll start to notice how your calories add up in a healthy way!
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How to calculate your calorie deficit to lose fat
When you’re starting out on your weight loss journey, calculating your calorie deficit diet can feel pretty… Confusing. Thankfully, we’re here to make things a little easier!
Also Read: Does calorie counting work?
In order to calculate your calorie deficit for weight loss, you need to take your basal metabolic rate (BMR) and activity levels into account. Here’s how to work out your BMR:
655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR
Once you’ve done the math above, you can use the following formula based on how active you are to work out your calorie needs:
- sedentary: little or zero exercise = BMR x 1.2
- minimally active: 1 to 3 days per week of exercise/activity = BMR x 1.375
- moderately active: 3 to 5 days per week of moderate activity or sports = BMR x 1.55
- very active: 6 to 7 days per week of hard exercise = BMR x 1.725
- extra active: Fitness fans and athletes who train twice daily, for example = BMR x 1.9
Still a little confused about working out your calorie deficit to lose weight? You can also do a manual calculation – multiplying your current body weight by 15 to estimate your calorie needs each day.
Hitting your calorie deficit for weight loss
We all approach our weight loss journey a little differently! Whether you’re pumped and ready to exercise, or want to kick off with a simple diet change, here’s how to get yourself on track for hitting your calorie deficit goals!
Super-restrictive diets just aren’t the way to lose weight. Sure, you may lose weight, to begin with, but they just aren’t sustainable!
You’re more likely to get fed up with this new style of eating and empty the fridge in no time! Instead, try to switch your focus to eating healthy, nutritious food. Make easy switches, such as soda for water and be sure to get plenty of protein and fiber into your meals.
Exercise and lift weights
Regular exercise is key to nailing your calorie deficit diet and shedding the pounds!
Incorporating some cardio into your week will keep your health in check, and support your mental health, too. Plus, if you add in some strength training, you’ll be burning calories long after your workout is over!
Opt for complex carbs
So many diets will tell you to cut out carbs completely. But this isn’t the right strategy for your calorie deficit diet! Instead, cut back on carbs and opt for complex carbs instead.
Also Read: What impacts metabolism?
These will keep you feeling full, so you’ll be nailing your daily calorie goal in no time.
Track what you eat
Many of us don’t realise how many calories we’re consuming each day. Try to keep a food diary, or track your meals (and snacks!) in an app, so you can review your intake and keep yourself on the right path.
A calorie deficit to lose weight doesn’t have to be super restrictive. Instead, allow yourself to enjoy food, alongside a healthy lifestyle.
Smash your calorie deficit diet with Zotrim
Working out your calorie deficit to lose fat doesn’t have to be difficult! With the tips above, you’ll be well on your way to hitting your weight loss goals.
You’ve got this ladies!
But if you do need a helping hand, why not try Zotrim? Our 100% natural and clinically proven appetite suppressant works to control your hunger and cravings, so you can overcome bad eating habits and achieve the body you dream of!