A calorie deficit diet sounds simple enough: you just eat fewer calories than usual to lose weight. But it can be harder than it seems.
We are usually eating more calories than our body needs, which means we’re creating a calorie surplus. These extra calories are stored as fat.
You need to create a calorie deficit to get rid of that extra fat. And this isn’t that simple.
You create a calorie deficit when your body doesn’t get enough calories to perform its necessary functions. When creating this deficit, your body will get the fuel and energy that it needs from the stored fat.
The stored body fat is actually stored energy that your body can use to keep you moving, instead of using energy from food.
When you are burning fat for energy, you lose weight. But to lose weight and not feeling hungry and lifeless all the time, you need to be careful not to exaggerate with the calorie deficit you’re creating.
If you are eating only a banana for breakfast, a small salad for lunch, and just a piece of toast for dinner, you are in a calorie deficit for sure. But by eating this way you will feel hungry and tired all day long.
Not eating enough will increase your cravings and this can lead to overeating. You need to create a calorie deficit the right way.
According to researchers, you need to create a 3500 calorie deficit per week to lose one pound of fat. Yes, that sounds a lot, but you can break down that number into a daily deficit making weight loss more manageable.
You need to create a 500 calorie deficit a day and you will reach your 3500 calories burnt per week. And you can do this without starving yourself or following a specific diet.
How To Create A Calorie Deficit The Healthy Way
Here are 3 simple and healthy ways in which you can achieve the desired weight by creating a calorie deficit:
1. Eat Less Food To Create A Calorie Deficit
This can be done with a few tricks. Cut down your portion size, cut back on snacking, and choose low-calorie foods when eating. This way you will consume fewer calories each day.
By reducing your calorie intake on a daily basis, you will create a large enough calorie deficit for weight loss.
2. Be More Active
Your activity levels play an important role in how much calories your body needs per day. This includes all the exercises you are doing a day, and also the non-exercise physical movement.
This nonphysical movent can include doing your household chores or just playing with the kids.
When you increase the number of calories your body burns while consuming the same amount of calories from food, you will definitely create a calorie deficit.
3. A Diet And Exercise Combination (Best Option)
Combining exercise and diet can be a successful plan for everyone.
This means that you need to eat only 250 calories fewer a day and go for a 60-minute walk to burn another 250 calories. You will still end up with a 500 calorie deficit per day.
You just need to create a similar plan for each day of the week and you will reach the 3500 calorie deficit you need to lose one pound a week.
Apart from just eating fewer calories or exercising, there are a few tricks that can help you stay in a calorie deficit without feeling hungry.
Tips To Stay In A Caloric Deficit
Here are six tips that will keep you in a calorie deficit without getting hungry:
1. Use Smaller Plates
Some of us don’t like to leave food on our plates, so a great option would be to use smaller plates or bowls.
Try to use the salad or side plates, or even your kid’s plate. You will still fill up on food, but if you use the smaller plates, you will control your portions and eventually eat less.
2. Choose Foods High In Volume
Try to eat tons of veggies. They are low in calories and high in volume. Eating veggies is great because they will fill up your stomach and help you get a feeling of fullness.
Don’t eat veggies only for lunch and dinner. Eat them at every meal and even as snacks between meals.
3. Get Enough Sleep
When you don’t get enough sleep, your cortisol (the stress hormone) level increases, which can also increase your hunger and cravings. This means that you will eat more the next day, and you can even reach for unhealthy foods.
Having low energy will also make it harder for you to perform at the gym or even to motivate you to go to the gym. If you want to lose weight, try to get at least seven hours of sound sleep.
4. Drink Your Coffee
Caffeine can help you to suppress appetite. So instead of drinking your coffee first thing in the morning, try to wait a few hours until hunger kicks in.
Then start sipping your coffee and you will see that it can satiate your hunger for hours.
5. Brush Your Teeth After Eating
If you like snacking or you just eat out of boredom, you can add hundreds of calories to your daily intake.
Brush your teeth after every meal and snack you eat. You can even bring your toothbrush to work. Having a minty, cool breath will remind you that you just ate.
6. Don’t Drink The Calories
Dessert like coffee drinks, sodas, or juices are high in calories and they are not offering you any satiating fibers or proteins.
You can easily drink 300 calories or more in just a minute. So try to stick to calorie-free drinks like black coffee, water, and herbal tea.
Slimming down doesn’t have to be time-consuming or expensive. You can create your own calorie deficit diet plan.
Creating a plan that works for you and following it in a long term will most likely mean you will reach your desired weight sooner than you’d think.