A calorie deficit is often associated with the process of losing weight. It refers to a dietary approach where an individual consumes fewer calories than they expend over a certain period. This method can lead to a more rapid reduction in weight.

In a discussion with HT Lifestyle, Tanya Khanna, a nutritionist and yoga instructor at Alyve Health, elaborated on the concept of calorie deficit. She stated, “A calorie deficit occurs when the caloric intake is lower than the energy expenditure required to sustain one’s current weight. Calories serve as the energy source necessary for vital bodily functions such as respiration, digestion, and physical activity. When caloric intake is reduced below the amount the body uses, it begins to utilize stored fat for energy, leading to weight loss.”

How calorie deficit works?

The principle is straightforward: to achieve weight loss, it is essential for the body to expend more calories than it ingests. This discrepancy in energy prompts the breakdown of fat, resulting in a gradual and sustainable reduction in weight. Nevertheless, it is crucial to establish this caloric deficit through a balanced method to prevent negative consequences such as muscle loss or a decrease in metabolic rate, as noted by nutritionist Tanya Khanna.

Effective ways to create calorie deficit:

Modify your diet: Prioritize foods that are rich in nutrients, such as lean proteins, whole grains, fruits, and vegetables. Steer clear of high-calorie, low-nutrient options like sugary treats and fried foods.

Engage in regular physical activity: Incorporate both cardiovascular exercises and strength training to enhance calorie burning while maintaining muscle mass.

Pursue moderation: A healthy caloric deficit generally falls between 500-750 calories per day, which can lead to a weight loss of approximately 0.5-1 kg per week.

Why is calorie deficit effective?

Reasons for the effectiveness of a caloric deficit in weight loss, as explained by nutritionist Tanya Khanna, include:

Focus on fat loss: Establishing a caloric deficit encourages the body to utilize fat stores for energy.

Enhanced habits: Monitoring caloric intake promotes mindful eating practices, aiding in portion control and minimizing overeating.

Sustainable outcomes: A gradual approach to weight loss is more maintainable than extreme dieting, thereby lowering the likelihood of regaining weight.

Dos and don'ts to follow for calorie deficit:

Tanya Khanna emphasized the importance of avoiding drastic reductions in calorie intake, as such practices may result in fatigue, nutrient shortages, and habits that are difficult to maintain. Caloric requirements vary according to factors such as age, gender, activity levels, and health status. Therefore, seeking advice from a nutritionist for tailored recommendations is advisable. Additionally, it is crucial to track your progress and overall health to confirm that your calorie deficit is effective while safeguarding your well-being.

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