To begin with, let’s take a closer look at the process of weight-loss. So, to lose weight, we need to create a calorie deficit. It means that you need to spend more calories than you get. There are two ways to create a calorie deficit: diets and exercises. In this article we will focus on the first way.
Where to Start: The Key.
So, where to start? First of all, choose a weight-loss strategy for yourself by setting your goals. If you want to go on a summer vacation in a month, then you can risk all your health and just go for it! Fast weight-loss plans were developed for you! Sit on the “Dukan” diet — you will lose 4-5 kg of water and 2-3 kg of fat and muscles in a month.
If you are ready to lose weight once and for all, then let’s take a look at the next option. Let’s see why this strategy is suitable and what result you will achieve.
What is a calorie deficit?
Let’s start with food. Any diet you find on the Internet is a huge calorie deficit, cutting food from your usual 2300-2500 to 1000 kcal per day. But a large deficit is primarily a violation of the hormonal background and a high risk of breakdowns.
In a long-term weight-loss strategy, the calorie deficit should be small — from 200 to 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest calorie amount which is healthy for a woman over 16 years old.
With a small calorie deficit and proper work in the gym, you will begin to lose weight by burning subcutaneous fat. The optimal weight-loss formula is 3 weeks of the deficit, then 3 weeks of keeping your normal calorie intake. In other words, you eat 200-400 kcal less than your daily norm for the first 3 weeks, then you eat the daily norm for the next 3 weeks. But do not exceed it! It is important. Lost a couple of kilos. Then next step: deficit-normal calorie intake. And so on until you get the desired numbers. I do not recommend sitting on the calorie deficit diet without a period of keeping normal calorie intake, as there will be breakdowns that will demotivate you and probably make you give up on the diet that can actually turn your life around.
How do I calculate my normal calorie intake?
It is an individual process and when it comes to a deficit of 200 kcal – it is important to calculate your calorie intake right. The easiest way is to listen to your body and observe changes. Try to eat 3 clean meals a day for a few days: kinds of cereal, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half. Observe changes in weight and don’t forget to count the calories. It is really difficult to overeat, having such a diverse choice of food if you do not add sugar and delicious sauce or start frying everything. After calculating the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to increase, you will calculate your daily norm. This data will be exactly for your body, which is very important.
Then you will take 200- 400 kcal from this norm to create a deficit. Note that 200 is better than 300 or 400!
Simple and helpful secret for any diet.
Following a healthy diet is highly important if you want to lose weight eventually and keep the results you have achieved. Keep in mind simple advice that will help you to do so: It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Generally, the metabolic processes slow down after 16:00. That’s why it is believed that you can not eat after 18:00, which isn’t always true – it is individual and you should listen to your body carefully.
As you can see, managing your diet plan and counting calories can help you a lot in your pursuit of slim body. Try it on yourself and enjoy the great results!