Calorie deficit | How to lose weight once and for all

Many people are convinced that only a few selected people are able to burn off the extra pounds and therefore maintain the results obtained. But if you understand and follow the «gold standard of weight loss», that is, creating a calorie deficit, the weight loss process will become much easier and you will no longer be influenced by various false myths about weight loss.

What is a calorie deficit and how is it created?

Calorie deficit is the difference between calories consumed and calories burned during the day. Deficiency is the physical condition in which calorie expenditure prevails over calorie intake.

Calorie intake and expenditure can be assessed using a food diary. For this it is necessary to record all meals, snacks and drinks consumed.

Does this seem like too much work? It may seem that way! However, keeping a food diary is one of the main secrets to successfully losing weight and improving your nutrition.

Next, you need to figure out how to fix your calorie intake problem to start losing weight.

As you probably already know, there are two ways to create a calorie deficit to lose weight:

• Increasing physical activity
• Reducing the food consumed

Unfortunately, more and more people choose the second method, and still in the most rigorous form – fasting. By choosing this method, people don’t realize the risks they take to their weight loss program and their health.

Starving is not the best solution

The body perceives the acute caloric deficit as a danger to its survival and reacts by slowing down the metabolism to save energy.

Additionally, hunger increases cortisol levels. This leads to loss of muscle mass and other negative consequences.

Many nutrition experts recommend weight loss beginners start with a small calorie deficit. Of course, you can get it easily by simply reducing the amount of food you eat. For example, sometimes it is enough to stop eating foods rich in simple carbohydrates. It can save you tons of calories throughout the day without any strain on your stomach.

Furthermore, this approach will free you from the mental stress resulting from a too strict diet. You will feel hungry less often and these urges will be easier to control.

What shouldn’t you eliminate from your diet?

Among other things, a calorie deficit aimed at weight loss does not lead to severe food restrictions.

It is absolutely necessary to consume quality protein every day. Good sources of protein include beef, eggs, cottage cheese, fish, chicken, yogurt and mushrooms. Other important foods are vegetables and aromatic herbs. They contain a minimum of calories and are also filling.

If you have solved the problem with the quality of products, focus on their quantity. It is best to eat small portions 3-5 times a day.

What to do after an intense workout, when you wake up hungry and need to recharge? Is it okay to indulge in a small slice of cake or chocolate?

You must never relax and change new habits. No sweet snacks, fatty foods or fast food, especially after an intense workout!

The food we consume after physical activity must be easily digestible, replenish energy reserves and accelerate muscle recovery.

It is important to consume protein as soon as possible after training (maximum 30-45 minutes). High insulin levels will help calories and proteins get to your muscles. After exercise, glycogen and glucose stores are depleted. Muscles process glycogen (stored energy) and glucose (available energy).

There is no need to impose serious restrictions on yourself. After training, you can also eat sweet potatoes, roast beef with broccoli, banana yogurt, cottage cheese or other.

In short

The weight loss process can often be hindered by countless pieces of advice you read on the Internet or hear from friends. And the more advice like that you hear, the easier it is to get lost, because it’s very contradictory. Some say that eating at night is forbidden, or that gluten is the secret to weight gain and that cardio is the only way to get rid of it.

Remember: you will only lose weight when you create a calorie deficit. There is no other way. The body will draw energy from stored fat found in the thighs, abdomen, and other areas of the body.