Importance of a Calorie deficit for weight loss
You need to be in a calorie deficit to lose weight. If your doing Weights, cardio, HITT training but you’re not in a calorie deficit you won’t lose weight.
So when the number of calories you consume matches the number of calories you burn, your weight will remain stable.
What is Calories?
Calories, is the unit of energy from foods and beverages
The calories we burn each day, which is known as calorie expenditure. Can be categorised into the following 3 categories:
1.) Resting energy expenditure – This is the calories your body needs to function and keep you alive such as for breathing and blood circulation
2.) Thermic effect of food – This involves the calories your body expends digesting
and 3.) Activity energy expenditure – calories you expend through sport like activities.
Eliminating drink calories
You may be able to reduce 100’s of calories by reducing sugary soft drinks and fruit juices. The calories from beverages don’t provide fullness and in excess they can lead to weight gain, heart disease and diabetes.
Limit Highly processed foods
The sugar, fat and salt in highly processed foods, make these high calorie foods highly palatable and encourage excess consumption. There was a study, is on the national library of medicine, which looked into procced foods, that showed that people who were allowed to eat as much or as little as they wanted ate 500 calories per day on a diet containing highly processed foods, compared with a diet containing minimally processed ones.
To sum up a calorie deficit occurs when you consume fewer calories than your body expends. A calorie deficit of around 500 calories per day is effective for healthy weight loss.