What is a calorie deficit?

A calorie deficit is the "magic" that makes weight loss possible. It forces your body to use fat stores for energy which over time, enables weight loss. Creating a calorie deficit is the only rule you need follow when losing weight. There are plenty of ways to get to a calorie deficit, some healthy and others not.

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What is a calorie deficit?

A calorie deficit is a state in which you are burning more calories than you eat. If your body burns 2,500 calories per day and you only eat 2,000, it has to get the extra 500 from sources other than food. If you do this for long enough, you will lose weight.

How to Lose Weight

Losing weight is simple if you follow the calorie deficit rule. Losing weight only requires that you burn more calories than you eat. First, you need to figure out how many calories you burn each day. Use the calorie calculator for help. Next, you need to track your calorie intake and ensure that you're eating less than you burn by 500-1,000 calories per day. Keep in mind that the calorie calculator is only an estimate. Make sure that you're keeping track of your body weight week to week and making adjustments to your intake if you're not losing weight or losing too much.

How to Lose Body Fat

Losing body fat (toning) is done in the same way that losing weight is; by creating a calorie deficit. We all have problem areas that we'd like to improve. Some of us have a big gut while others have flabby arms. Unfortunately, just as we can't pick what part of the body we store fat in, we also can't pick what part of the body we burn fat from. This is all decided by genetics. Spot reducing (short of liposuction) is impossible. To lose body fat you need to create a calorie deficit which will enable your body to burn fat from all over.

Ways to Create a Calorie Deficit

There are two ways you can create a calorie deficit. The first is by dieting or eating less and the second is by exercise. Yes, you can lose weight by only doing one of the above, but for the fastest, healthiest and longest lasting results, combining a calorie restricted diet with a solid exercise routine is best. Creating a calorie deficit of 500 calories per day will result in weight loss of 1 pound per week while a deficit of 1,000 calories per day will yield 2 pounds per week.

Diet

Dieting simply requires that you eat less. Instead of simply cutting calories of random foods, get rid of the unhealthy ones that do nothing to improve your overall health. Empty calories should be number one on your list of foods to do away with. Empty calories are found in foods that are filled with energy but have little in the way of nutrients such as vitamins, minerals, antioxidants and fiber. Foods rich in empty calories include candy, soda, cookies, muffins, potato chips and most junk foods. Instead, eat foods that are lower in calories but high in nutrients such as lean meats, seafood, low-fat dairy, 100% whole wheat products (bread and pasta), brown rice, fruits and vegetables.

Exercise

By exercising, you can burn more energy which will affect the other side of the calorie balance equation (number of calories you burn rather than the number of calories you eat). Burning more energy increases your deficit without cutting your calorie intake. Do cardiovascular exercise 3-5 times per week that lasts 30-60 minutes each session. Don't forget to have a good strength training routine (3-4 times per week). Building a small amount of muscle will not offset your weight loss as commonly believed but it will help you burn more calories throughout the day by increasing your metabolic rate.

Shortcuts

There are plenty of shortcuts (i.e. diet pills, weight loss programs, books, exercise routines) that claim you can lose weight with a minimal amount of effort. Any plan that claims you can eat whatever you want and barely exercise is lying to you. The only way to lose weight is by creating a calorie deficit and sticking by it.

The End

When losing weight, you're going to have to make some difficult changes to your diet and exercise habits. Avoid making these changes too quickly. Slowly build up your calorie deficit to your desired level by carefully cutting calories and increasing your physical activity level. By making changes slowly, they're much more likely to stick and help you in creating a healthy lifestyle rather than a temporary diet.