The Magic That Makes Weight Loss Possible: Calorie Deficit

Weight loss, pound shedding, figure shaping; or whatever you may call it; BODY FAT loss program is not always about losing weight! One of the most obvious ways by which you can lose weight, which everybody knows is to EAT FEWER CALORIES than WHAT you BURN each day.

As simple as that sounds though, it is one of the most difficult and challenging tasks people face throughout their lives. How can you even tell that you are eating less calories that what you are burning? 

So, although it may sound idealistic to have a calorie deficit sweet spot by eating VERY LITTLE amounts of food; you are also going to feel absolutely miserable and lack a lot of energy!

So ALWAYS REMEMBER, the ideal CALORIE DEFICIT is definitely LARGE ENOUGH to STIMULATE STEADY FAT LOSS; but not to keep you in a lethargic and constantly famished mode!   

For example, suppose you burn 2,500 calories on one day; but you only eat 2,000 calories; then you have already created a calories deficit of 500 calories for that day! A calorie deficit in fact forces the body to make use of non-food sources of energy such as body fat (although it can make use of muscle tissue for energy) to make up for the lack causing weight loss.

So, you may just want to “bubble-wrap” your weighing scale- hide it in the attic or basement and just solely focus on your body’s composition – i.e. the amount of fat to muscle ratio.  

There are two very important components that are essential to know, to that you will be able to lose weight efficiently. These are: how many calories you BURN AT REST and how many calories you BURN DURING YOUR WORKOUTS.

THE ONLY SECRET TO LOSING WEIGHT IS TO CREATE A CALORIE DEFICIT & TO STICK TO IT!

This differs from person to person, according to their age, gender and activity level. Burning body fat and losing WEIGHT are two different ways of saying the same process. However, your genetics determine where your fat is stored and for most people this is mostly the midsection and arms.

 We spend approximately 1-2 hours at the gym (i.e. if we are particular about our health), but we expect our body to slim down just through that workout that we do during the day.

Following a high-protein meal plan is very crucial to lose weight, especially fat. Two things are the devil when it comes to dieting and that is habits and cravings. Habits are the most difficult part of the meal plan, adapting to challenges and preparing your own meals. This is a real mental battle to fight.     

What is even more important is to be able to deal with constant cravings – like pizza, lasagna, chips, ice cream, etc. These should only be scheduled as “cheat meals” on certain days – for one meal.

How Do We Create Calorie Deficits?

Losing weight is so closely associated with calorie deficits; but is the solution to fat loss jus calorie deficits and workouts at the gym? Of course it is well known to reduce portions (eat less) and exercise a lot more, but a constant and vigilant eye has to be kept on the calorie intake as well. No amount of exercise or even calorie deficit can sustain one in the long run, if it is not monitored well!

Diet- Dieting is one of the most crucial aspects of calorie deficits and is the biggest opportunity to eliminate unhealthy foods that have empty calories. It is important to consult a dietician to get a proper nutritional plan that will suit your body. Some examples of foods that are high in energy but low in nutrients (minerals, fiber, antioxidants, vitamins) are candy, potato chips, soda, cookies, muffins and most junk/fast food.

Exercise: Did you ever think that just by exercising you could increase the size of your calorie intake AND you didn't even have to sacrifice on your food? Its very, important to include cardio exercises in your weekly workout, at least 3-5 times a week. This should last for about 30-60 minutes per session and can alternate between different cardio machines (treadmill, cross-trainer, spinning/cycle). Another very important workout that should be incorporated is strength training, which helps in burning calories. This too should be alternated 3-4 times a week. 

There will always be some questions though, which will always cross my mind:

·      Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat?

• Is it simply creating a calorie deficit, so your body is forced to tap into adipose fat?

·       what is better: a high carb/low fat or a low carb/high protein diet?

Calorie intake along with high energy level expenditure will lead to weight loss, but how do we know that this weight loss will be FAT only?

·      Is there any difference between calorie loss from a protein, carbohydrate or fat?

The point is that there are no REAL SHORTCUTS! NO special weight loss programs, diet pills, exercise routines or magical trainer! A lot of sacrifice and hard work is needed to lose weight or fat and anything that does not involve that is UNREALISTIC and HYPOTHETICAL! You have to make small, daily changes to your “EVERYDAY” habits. Its important to increase the amount of physical activity and cut down the intake of calories. The KEY TO SUCCESS, is SLOW CHANGE – which will help you lose weight and stay healthy!    

Some Calorie Deficit Foods

1)             Oatmeal: Low in sugar and high in fibre oatmeal is known to provide sustained energy to the body.

2)             Green Veggies: Containing many valuable phytochemicals, antioxidants and valuable vitamins green veggies provide benefits like fibre for improved digestion. All you have to do is steam veggies; add an inch or two of water, cover the bowl and microwave for 2-3 minutes.   

3)             1/2 cup oatmeal (dry amount) made with water

4)             1/2 cup strawberries