Healthy things

“I am in calorie-deficit for months but still not able to lose weight” – Said a person who was not really in a calorie deficit.

If you’re trying to lose some weight and have been working hard to reach your goals, you can do that after staying in a healthy calorie-deficit for months. Calorie-tracking needs practice, time, and patience. Once you learn how to manage calories, you can design your diet plan to lose weight, gain weight, or control weight. So, calorie tracking is essential for everyone. And, for weight loss, it is essential to know what is a healthy calorie deficit and how can you achieve it?

So, this article reveals everything about calorie deficit and how you can do it the right way. 

Calories are a unit of energy that we get from our food or drinks. So, if your food or beverages says 100 calories, it’s a way of expressing the energy your body will get after devouring it. 

And, calorie-deficit is when you consume fewer calories than you burn. 

So, if you have to lose weight, you need a calorie deficit, no matter how much you exercise. If your goal is to increase weight, you need more calories than you burn, and if your goal is to maintain weight, you require a perfect balance of calorie intake(not too little and not too much). Looks simple? Right!

It is simple when you know how much to eat and what to eat to estimate your total calorie intake and total daily energy expenditure(TDEE).

Calorie Expenditure has three components:

When you provide your body fewer calories than required for all these three components, you set yourself in a calorie deficit that results in weight loss when done for a longer time. If you offer more calories than it needs, you put yourself in calorie-surplus, leading to weight gain.

Weight-loss becomes difficult when you’re bad at tracking calories. Despite all that hard work you put in your daily workouts, you have to take care of your calorie requirements. There are fitness bands, apps, etc., that can help you track the calories you burn, but they are not 100% accurate. They can only provide you a rough approximation, so relying solely on them isn’t the right approach. Here, the calorie deficit plays an important role. Just cut down your daily calorie intake starting with 100-200 calories, then you can adjust according to your goals. And, use your workouts to help you in your weight-loss by burning additional calories. 

But, how can one estimate the calorie intake?

There are calorie calculators available on the internet that can help you calculate your daily calorie intake, and they can provide you a good estimate of your maintenance calories.

If you want to know your exact maintenance calories:

Weight loss requires lots of patience, time, and consistency. It is not a one day, week, or month process. It’s a lifestyle change; obviously, there are many fad diets available on the internet that promise you a quick weight loss. But, they’re just false unhealthy promises. 

Weight loss demands calorie deficit( not starvation), exercise, and a right positive attitude. Calorie requirement drops with a drop in weight, so adjust your daily intake accordingly.

 A good calorie deficit is 500-1000 calories a day and will not cause any health problems. Anything more than that can be lead to nutrients deficiency. Remember, you’re not required to starve yourself to lose weight. So, the minimum calorie requirement for women is 1000-1200, and for men, the maximum is 1500.

These numbers aren’t the same for everyone. They keep on changing depending on your age, physical activities, muscle mass, etc. 

But still, I’m not able to lose any weight.

Vandana are you a Nutritionist dear….. I am glad to see such informative post on your portal which are in reality of excellent quality and helpful for the readers

All the tips are on the point! Factual and interesting topic you choose. Every week I know something unique on your blog. Keep it up Girll,long way to go!!🙋🏻‍♀️🥳

Nice tips … sometimes I don’t bother to see calories while eating .. but I think now I have to be more focus . This is very great post . Thanks dear

Very nice information we never see calories while eating and my mom is in process of weight reduce sure this post will be helpful for her

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