• Lars Diaz

5 Diet Tips to Sustain a Caloric Deficit for Weight Loss

There isn’t a one-size-fits-all approach to weight loss. While many experts argue that a mindful or intuitive eating strategy is the more sustainable way to go, a calorie deficit diet is one that is effective, accessible and safe for weight loss.


36 year-old actress Angel Locsin’s diet as of late is an example of a caloric deficit diet. Her 800-calorie diet has stormed social media, as the actress declared her plan earlier this year to re-embark on her fitness journey. Many might think her diet is simple and easy to follow as you merely need to eat less, however this is a common misconception. In actuality, any calorie deficit diet is more complicated than it seems. Here we discuss ways to sustain a caloric deficit diet that suits you and your lifestyle.




5 Diet Tips to Sustain a Caloric Deficit for Weight Loss


Calories are the units of energy you get from what you eat and drink. The calories you burn or expend each day — also known as your Total Daily Energy Expenditure (TDEE) — include the following three components:

  1. Basal Metabolic Rate (Estimated Average of 60%): These are calories burned to maintain basic bodily functions such as breathing or blood circulation.

  2. Thermic Effect of Food (Estimated up to 10%): Simply put, such calories are burned during digestion.

  3. Activity Energy Expenditure (30-60% Depending on physical activity): With any exercise or physical activity, calories are burned.

When you provide your body fewer calories than it needs to support these components of calorie expenditure, you are in a calorie deficit. Instead of using energy from food, your body uses stored energy from stored fat. When your body burns fat for energy, you lose weight. In order to achieve and maintain such a caloric deficit, you’ll need to diet or exercise, preferably both.



Diet


Of course, a caloric deficit can’t be done unless you diet. As a starting point, estimate how many calories you’ll need to burn per day. You can use different formulas or calculators online for this. From there, estimate how many calories you should eat to create a calorie deficit. Here a few tips for this diet:


1. Count Your Calories/Measure Your Food

To easily track your progress, keep a food diary/journal, or a calorie counting app/ fitness app or whichever you prefer. We advise to seek professional help for your daily recommended intake.


2. Reduce Sugary Drinks (Soda, Alcoholic beverages)

Don’t drink away your calories! The calories from these drinks don’t provide fullness, and in excess, they can lead to serious chronic health issues.


3. Limit Highly Processed Foods

Instead choose healthy whole foods low in calories or minimally processed foods. These foods are rich in vitamins, minerals, and fiber and include foods like lean proteins, fruits, vegetables, nuts, and legumes. A diet rich in these types of food will ensure you get the nutrients your body needs.


4. Cook Meals at Home

Save your money! Preparing and eating your meals at home allows you to control your calorie intake as you control the ingredients and your portion sizes.


5. Spread meals throughout the day

Instead of eating 3 heavy meals per day, spread your calorie intake and eat more frequently. This is a great way to boost your metabolism.


Exercise

Exercise alone isn’t enough to sustain a caloric deficit. Eating 500 fewer calories may be easier rather than trying to burn the same amount through exercise. Still, the best weight loss results are achieved through a combination of both diet and moderate to intense exercise.



Setting a Balance

Cutting too many calories can lead to health issues. Start with small reduction! Low calorie diets should be approached as a lifestyle modification and not a quick fix.




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