Calorie deficit and weight loss have a very close relationship. Being in a calorie deficit is a highly effective means to lose weight.

A calorie deficit occurs when you consume fewer calories than your body requires to maintain the current weight. This creates a negative energy balance, leading to weight loss.

In this blog post, we will explore the concept of a calorie deficit and how it can be used to achieve weight loss.

What is a Calorie Deficit? 

Simply put, you must burn more calories than you consume to create a calorie deficit. This can be achieved through a combination of diet and exercise. 

Different methods are used to calculate your daily calorific needs, but generally, it is determined by:

• Age
• Gender
• Weight
• Height
• Activity level

For example, a 35-year-old woman with a sedentary lifestyle, weighing 68 kg and 5′ 6″ tall, may require around 1600-1800 calories per day to maintain her weight. If she consumes only 1300-1400 calories daily, she would be in a calorie deficit, leading to weight loss over time. 

How does Calorie Deficit lead to Weight Loss? 

When you are in a calorie deficit, your body has to find other sources of energy to make up for the shortfall. We begin to use stored calories as an energy source,  leading to weight loss over time.

This is why calorie deficit is the key to weight loss. It is important to note that a moderate calorie deficit is more sustainable and healthier in the long run, as rapid weight loss can negatively affect the body.

Additionally, weight loss is not always a linear process. There may be weeks where you lose more or less weight, depending on factors such as hormones, stress, and sleep. It is essential to stay consistent with your calorie deficit and not give up when progress stalls.

How to create a Calorie Deficit?

There are two main ways to create a calorie deficit: through diet and exercise. Finding a balance that works for your lifestyle and preferences is crucial. 

Diet

To create a calorie deficit through diet, you need to: 

1. Choose foods that are high in complex carbs and fibre such as vegetables, whole grains, millets, pulses, whole fruits
2. Add protein and healthy fat to your diet such as pulses, sprouts, chicken, fish, eggs, nuts & seeds.
3. Avoid packaged food as they have hidden sources of sugars, are high in sodium and unhealthy fats 

4. Reduce portion sizes

5. Track your food intake using

• A calorie tracker app
• A food journal
  • Ensure you stay within your daily caloric limit

Exercise

It helps create a calorie deficit by burning more calories than you consume. Cardiovascular exercises such as running, cycling, or swimming are effective in burning calories, but weightlifting can also help build muscle and increase metabolism, leading to a higher calorie burn even at rest.

Conclusion

A calorie deficit is one of the keys  to weight loss, but it is vital to create a sustainable and healthy calorie deficit through a combination of diet and exercise.

It is also important to remember that weight loss is not always linear, and progress can stall, but consistency and patience are key.

By being in a calorie deficit, you can achieve your weight loss goals and improve your overall health and well-being.