Tried a lot of low-calorie diets, supplements, medications, and extra workouts still landing up nowhere?
We’ve got you covered with the easiest method of learning what a calorie deficit is and how you can lose weight or essentially understand how I help people to lose weight!!
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Weight loss means what?
Is it the amount of weight lost over a period of time. But is it just the weight that is lost?
Well, when you start to lose weight over time you see a visible difference in the-
- Number of inches lost from your waist
- Face folds become less visible (as Indians say “weak lag rahi ho” aka you look weak)
- Activity levels tend to improve
- Stamina increases
- You can complete work in less time
- Efficiency improves
- Mental health improves.
It is important to measure weight loss using the parameters given above.
Even water weight is lost when you start a dietary regimen. Water weight, how?
Our body gets energy from carbohydrates. Carbohydrates in the body are metabolized as glucose, the immediate energy reserve. However, extra glucose is stored as glycogen in muscles and the liver, which is broken down during fasting.
When we start with a dietary regimen, our body gets fewer calories than usual and this results in loss of glycogen.
1g of glycogen holds 3g of water with itself, so the weight loss seen in the first 2-3 days of starting with a diet isn’t the weight loss but the amount of water lost because of glycogen depletion. Easy, haina?
Now moving on next comes the weight loss concept in a simpler way.
As per ICMR guidelines, WHO recommendations & premier institutes suggest that a 500 kcal deficit aka deletion from the total amount of calories consumed in a day is a sustainable way to lose weight. To simply it further, let’s understand-
1kg of body fat= 7000 kcal aka calories
Let’s say we want to lose ½ kg in a week so we do a 500kcal deficit each day for 7 days.
500*7= 3500kcal in one week means we need to cut 500 calories daily to achieve ½ kg of fat loss. This calorie deficit will be given as per the amount of calories consumed regularly – 500kcal.
Let’s say we want to lose 1kg of body fat in a week, so we do a 1000kcal deficit for 7 days to achieve 1 kg weight loss in a week.
1000*7+ 7000 kcal means 1 kg lost over 7 day period.
Now is it possible to lose 1kg in a day? So since now you know the basic funda we can see that to lose 1kg in a day we need to cut 7000 kcal. But are we consuming 7000 kcal? No, right.
So this is achievable when you fast for the whole day & practice loads of cardio, and strength training, run for miles, and burn the body fat with extreme workout.
CAUTION: LIFE-THREATENING & UNSUSTAINABLE APPROACH.
Now we know how much calories to cut.
But how to??
Calorie deficit = calories deleted from food intake + calories burnt from workout
Ex- 500 kcal deficit = 200 kcal from dietary intake + 300 kcal from workout
So if I want to deficit 500 kcal each day I delete 200 kcal from my normal pattern let’s say I was eating 4 sandwiches in lunch and I reduced to 2 sandwiches.
Calories burnt from workout means that we need to be more physically active do cardio/strength training/jogging/running/brisk walking/ and much more…
So I hope I’ve given a practical and realistic guide to your weight loss calorie deficit.
Stay tuned to know more as to what and which foods and workouts can help achieve weight-loss faster 🙂
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