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Top Tips on how to get into calorie deficit (weight loss)

As lockdown begins to ease in the UK, many people are starting to move around more. This will include dusting off that gym gear and get back in the gym. Most of the population put on a bit of lockdown weight hence it is not a surprise weight loss is at the top of most people’s agendas. So, the big question naturally is what is the best way to lose weight? The simple answer is calorie deficit. What is a calorie deficit? A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn.

The simple, age-old equation for creating a calorie deficit to lose weight is: Calories in minus calories out. Burn more calories than you consume, and you will lose weight, right? If only it where that easy. Maintaining a calorie deficit is an important part weight loss but its not the whole picture. This is because the number of calories required by an individual each varies depending on factors such as gender, age, height, physical activity levels and body composition.

A person can create a calorie deficit by reducing the number of calories they eat, increasing their activity levels, or both. For a person to lose 1 to 2 pounds per week, they would need to eat roughly 500 calories fewer than the number of calories their body need per day. This can also be done by moving around more. The next question is naturally how do I calculate my calorie needs? There are several ways to determine how many calories a normally burns in a day. For example, you may choose to opt for a calorie calculator. You can also perform a manual calculation using various equations. Once you know the number of calories required for you to maintain your weight, you can then decide the number of calories you want to be in deficit by. The more deficit, the more weight you are likely to lose.

Here are a few ways to help you to be in calorie deficit:

1. Portion size – control your portion size is a great way of keeping an eye on the calories you consume. In particular focusing on balancing out the food groups on you plate e.g. reducing carbs such as rice, potatoes, pasta.

2. Watch the condiments – Mayonnaise, Ketchup, bbq sauce, chilli sauce and anything similar can easily add extra calories to your meal. Over the course of week that can add up to an extra 200 calories.

3. Fasting – Intermittent fastporting is a popular way of creating a calorie deficit as you leave your self a small window to consume food. There are many ways to intermittent fasting. Key is to find a way that works for you.

4. Meal planning – A meal plan is a great way of making sure you know what you are eating and when. It reduces the likelihood of snacking unnecessarily. Its also a great way of making sure you stick in line with the calories required to keep you in deficit.

5. Increase your protein and fibre – increasing your protein and fibre is a great way to with satiety. These 2 food groups can help keep you fuller for longer. Just remember to drink plenty of water.

6. Drink more water – we should all be drinking more water for multiple reasons. Most people misinterpret thirst for hunger. Its better try water first before reaching for the snacks.

7. Move more – exercise is a great way to burn calories. The key is finding a way to move more that works for you. The benefits also go beyond weight loss.


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