Within the industry, the biggest misconception on weight loss is people not knowing what a calorie deficit is. They’re led to believe eating certain foods will target certain areas for weight loss or even cutting out a macronutrient like carbohydrates will help.
However, that’s not the case, creating a Calorie Deficit is the answer to Weight Loss.
WHAT IS A CALORIE DEFICIT?
A calorie deficit is simple; it’s reducing the amount of energy you’re consuming through food and liquids to help target/meet your energy requirements for the day, leading your body to utilise stored energy, which means WEIGHT LOSS
But sometimes it’s not as easy as you think to create one if you don’t know what you’re doing.
HOW DO I CREATE A CALORIE DEFICIT?
Every person has individual requirements for Calories and Macronutrients, so following a generic diet on the internet isn’t going to necessarily work for you, nor will it be sustainable.
First things first before you start looking at creating a calorie deficit.You need to know what your energy requirements are for the day, e.g. your Total Daily Energy Expenditure.
Calculate your Resting Metabolic Rate first;
Men= 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) =
Women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) =
Now we need to find out what your Total Daily Energy Expenditure is;
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR
Place yourself 200-500 calories below your Total Daily Energy Expenditure for weight loss.
Or even if you want to take the path of gaining weight, 200-500 above your Total Daily Energy Expenditure.
HOW CAN I TRACK MY CALORIES
There is plenty of ways that you can track your calorie intake, whether it be via MyFitnessPal, Calorie King or writing it down on a piece of paper, you’re still somewhat tracking your intake.
However, these calorie tracking apps don’t always work for some people. You see, tracking your calories is a little harder than you think when you don’t know what you’re doing. Misreporting your food is probably the biggest issue there is when it comes to these apps.
Remember that sauce you put on all your meals?
Yeah, they were liquid calories…
Remember that night you went out drinking but didn’t eat food?
Yeah, they were more liquid calories…
Alcohol has 7kcal/g plus whatever you mixed with it.
Liquid calories should also be put into consideration when you’re tracking your calorie intake for the day.
My preference to use for tracking your food intake would be “ NUTTAB “.
Here is some examples of diets and how they work.
No matter what you’ve heard from some unqualified gimp with countless amounts of followers, do they really know what they’re talking about?
Any diet follows the same basic fundamental factor of creating a Calorie Deficit. However, how you wish to do it, that’s up to you and your preferences.
CALORIE DEFICIT is how you lose weight, plain and simple as that.
There is no magic pill, supplement or food that is going to blast your fat away in 2 weeks or overnight. It’s a long process but before you start your process, educate yourself and know what’re you doing safely and effectively and stay accountable to reach your goals!