If you’ve clicked on articles with titles like, “Lose 3kgs in 1 week with this tip” or “the miracle protein powder that helps you lose weight fast”, you will know that there are plenty of diet schemes that always emphasise the magical effect of weight loss.
More commonly known dieting methods such as Atkins, Paleo, Intermittent Fasting and Keto have been in the market for a long time and are religiously followed by everybody who’s sold to the idea that this is the ultimatum for a physique of your dreams.
But the real question is, are these diet tips really helping you to lose weight?
The answer is simple actually, the real magic behind successful weight-loss lies in calorie deficit. Calorie deficit means a person is eating lesser than what the body needs on a daily basis. Burning more calories than you consume will seal the deal. These varies among people because we have a different metabolism and different activity levels.
Calculating Calorie Needs
For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels. To create your calorie needs, you need to be able to know precisely the number of calories your body needs to support energy expenditure.
You can use calorie calculators estimate your maintenance calories based on your weight, sex, age, height, and physical activity level.
Keeping True To Your Calorie Deficit
You can achieve a calorie deficit by consuming fewer calories or increasing your physical activity levels — or both.
That said, it may be easier and more sustainable to create a calorie deficit through diet rather than exercise alone, as you may not have the time, energy, or motivation to exercise daily. Plus, exercise doesn’t burn as many calories as many people believe. In other words, it may be easier to eat 500 fewer calories each day than to burn calories through exercise. Nonetheless, it is still recommended to engage in physical activities such as brisk walking and light bicycling.
Tips For Eating Fewer Calories
Cutting calories from your diet to create a calorie deficit doesn’t necessarily require drastic changes. In fact, several strategies can help you reduce your calorie intake to lose weight and maintain it — and they don’t even require calorie counting.
Stop Drinking Your Calories
You may be able to eliminate several hundred calories from your diet simply by reducing or eliminating your intake of sugary beverages like soda, fruit juices, and specialty coffee drinks. Alcoholic beverages can also pack a significant number of calories.
Limit Intake Of Processed Foods
If your current diet consists of many highly processed foods, slowly begin to replace those items with minimally processed ones. A diet rich in minimally processed foods will help prevent you from overeating and ensure you get the nutrients your body needs. Minimally proceeded foods are rich in vitamins, minerals, and fiber and include foods like lean proteins, fruits, vegetables, nuts, and legumes.
Home-Cooked Meals Are The Best
Preparing and eating your meals at home allows you to control the ingredients and your portion sizes — and therefore, your calorie intake. Eating home-cooked meals is also associated with better diet quality, an increased intake of fruits and vegetables, lower body fat levels, and reduced risks of heart disease and diabetes. What’s more, frequently cooking at home can save you money too.
In short, the most effective dieting methods are the ones that allow you the flexibility to enjoy the progress while you are doing it. Whether or not is keto, intermittent fasting or caloric deficit diet, it will only do the magic when you are consistent for a period of time.
Remind yourself to keep the liquid intake high so that you don’t confuse dehydration and hunger, choose whole foods rather than processed, prep your own meals if possible because you can never trust the restaurant outside to keep your meals clean.
There’s no shortcut in this, stick to the dieting method that makes you happy and enjoy your weight loss process. Happy dieting!
Ang,
Certified personal trainer
Absolute performance training studio
