There are not many things that we humans agree on but the one thing we can all attest is to is the fact that when you are trying to reach a goal with your body fat or weight, the work that goes into it is more intense, the workouts are more structured and the chances of going down a diet rabbit hole is super high.

We have all seen so many diet fads come and go. From juice cleanses to detoxing with Apple cider vinegar to Intermittent Fasting to Keto, some work and some just harm your body. A method that more and more people have started talking about again is Calorie Deficit. 

What Is Calorie Deficit?

Being in a calorie deficit means that you consume fewer calories than your body needs to maintain its current weight. The first step is to find out your ideal calorie intake depending on your age, gender, current weight and your goal. 

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To create this calorie deficit, you need to know what your maintenance calories are. Maintenance calories are precisely the number of calories your body needs to support energy expenditure.

How To Calculate Your Calorie Intake?

Though calorie calculators provide a good idea of your maintenance calorie needs, you can get a more precise number by tracking your calorie intake and weight for 10 days. 

It is important to understand that everybody is different, so the number of calories you need will not be the same as someone who is a professional bodybuilder. So, instead of making any assumptions, either contact a professional or use a calorie counter to figure out your intake amount. 

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Once you have your daily calorie intake based on your current lifestyle, weight, height & age, start by shaving off  200-300 calories off your daily caloric intake and then adjusting the number once related stats become visible.

All About Portion Control:

There are many apps that help in tracking your daily calorie intake by simply putting your meals into it. This is a practice that helps narrow down the areas where your calorie consumption is higher and also allows you to see how many calories the food you eat adds to your body. 

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What is important to understand is that being in a calorie deficit does not mean starving yourself or eating as low as 1200 calories. If your goal is to lose 2 kgs in a week, then all you need to do is cut 500 calories and the easiest way is to cut any snacks or food that is processed or high in fat & sugar. 

So, while a bowl of ice cream is only 400 calories, if you replace it with fruits, you push your body towards your goal. Avoid huge portions even when eating something fatty. 

Diet Control Is Nothing Without Exercise:

We can do all the diet control we like but if you are not exercising then it will not help you achieve your goal. 

Cardio gives the most effective calorie burn in a daily workout, but lifting weights is what really changes your body over time. Building mass by building muscle actually increases your BMR and burns more calories on a daily basis in the long term. 

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The point is to keep switching it up, going for a 30-min walk is a good start but it will not push your body unless combined with HIIT or weight lifting or even other exercises like Aerobics, skipping etc. 

An insider trick is to manage your cravings. If you feel like having cake or ice cream, plan your day around it and leave enough calories in your plan to accommodate this meal without falling off the deficit wagon.

To Wrap It Up

What is important to understand is that everybody is different and step 0 is to find out what works for your body. As someone who has been in a calorie deficit for a year now, I can assure you that if done right, it will not harm your body in any way, plus it will help control your diet & help achieve your goals. So, start planning your weight-loss journey the way it fits your body!

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