Calories are one of the most important things when it comes to weight loss AND weight gain. They are the foundation of building muscle as well as losing fat and are one of the most easily influenceable parts of the diet.
Today we will be giving a short explanation on why being on a calorie deficit is so important for losing weight and fat.
There are many other things that are taken into effect when it comes to losing weight.
But a calorie deficit is among the MOST important in order to lose weight successfully.
Here are the reasons why being in a calorie deficit is CRUCIAL for losing weight and fat!
The Simple Explanation
Alright, here is the simplified version of why the caloric deficit is the MOST important thing that is needed in order to lose weight.
Everyone has a base amount of calories that they burn every single day through normal activities, this is called your Total Daily Energy Expenditure (TDEE). It is calculated based on your height, weight, age, and level of activity.
For example, if a person's TDEE is 2000 calories a day, this means that they have to eat 2000 calories a day in order to MAINTAIN their current weight.
NOTE: You can calculate your TDEE on the internet via TDEE calculators, where you input your information and it will give you an estimated TDEE.
A CALORIE DEFICIT is when you eat LESS than your TDEE by around 100-400 calories depending on your body fat level (have a higher deficit the higher your body fat percentage is).
By eating less calories than your body needs, you force your body to use fat stores to make up for the remaining energy that is needed. This IS WHAT BURNS FAT!
Keep being consistent and burn that fat!
Make sure to not create too high of a deficit as it will make the diet unsustainable and leave you with a low quality of life as well as lost muscle mass.
Other Factors Regarding Weight Loss
There are other factors that are CRUCIAL to follow if you want to lose weight sustainably and to keep the weight off.
Nutrition:
While in a caloric deficit, make sure you are eating whole foods instead of processed and eat foods that keep you full
Make sure you are eating a LOT of protein to stay full and preserve muscle mass
Avoid sugar as reducing sugar will help you lose fat faster (as sugar is another energy source the body uses to make up for the calorie deficit)
Workouts and Cardio:
Continue to train with weights to preserve muscle and strength
Cardio burns calories which will allow you to burn more fat and/or eat more food on the diet
Cardio is good for your health overall and will definitely help you lose weight
Rest:
Get at least 7 hours a sleep every night, this is so your body can recover from your workouts
Sustainability and Consistency:
Make sure you take NO DAYS OFF on the diet and stay consistent with it
Make your diet sustainable, find foods that you can enjoy on a diet that will still help you reach your goals
Don't drop your calories TOO much, this will make the diet too difficult and will urge you to quit even more
Remember that the process is HARD and it is okay to eat a little bit of your favorite food as long as it's in moderation!
Conclusion
Overall, by following a calorie deficit and all of the other principles of fat loss, you WILL lose weight and reach your goals.
Remember, this is a HARD process but you will have to stay consistent and make it sustainable. It's okay to eat a little bit of your favorite foods once in a while as long as you are consistent in your diet. Fitness is a lifestyle and if you want to keep the weight off forever, then you must incorporate it in your everyday life.
Although this is a drastic change, it will change your life for the better and make you healthier, fitter and MUCH more confident with yourself!
Thank you and good luck with your diet!
Just a young man trying to bring fitness to the world!
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