When it comes to weight loss, there is no one size fits. In fact, many factors can affect your weight loss journey, including the physical difference between males and females. However, every day, the body needs to burn calories to function properly. 

With this in mind, a calorie deficit occurs when you burn for calories than you consume. This calorie deficit is essential for weight loss. 

Understanding Calories

Understanding calories, how they work, and why we need them is the first step in maintaining a healthy lifestyle. So, what are calories? Calories are units of energy found in food and drinks. Calories give us the energy we need to think, move, work and play. 

Calories are usually listed in the food or drink items you buy, or you can find the number of calories for items online. Some foods, such as fatty, fried, or processed foods, are high in calories, while others, such as vegetables and fruits, are low in calories. Some foods are grouped in the zero-calorie list, though the only true zero-calorie food is water. 

How Calorie Deficit Works

Everyone has a unique basal metabolic rate (BMR). BMR refers to the number of calories your body burns while performing its basic or basal functions, including breathing, thinking, and digesting food. In other words, your body still burns up calories even if you were to stay in bed all day. 

Calculating your BMR is the first step in knowing how many calories you should take or burn. You can easily calculate your BMR using online calculators. Your BMR will inform you how many calories you need to reduce, how much energy you need to expend or how you can increase it. 

To maintain your weight, the number of calories you take in should be the same as those you expend. If you want to lose weight, your calorie intake should be lower than the calories you burn. If you eat more calories than you burn, you will have a calorie surplus, which can lead to weight gain. 

Most diets rely on a calorie deficit for weight loss, and there are two ways to maintain a state of caloric deficit:

• Reducing the number of calories, you take every day.

• Increasing your total daily energy expenditure through exercise

Calorie Reduction

As mentioned above, when you take in more calories than your body needs, the surplus ends up being stored as fat. If you typically eat 2,000 calories a day, reducing your calories to 1800 can help you lose weight. 

When you reduce your calorie intake, your body will look for energy elsewhere, usually from stored fat. Stored fat is what your body will choose, then glycogen. When the fat is burned, your body loses weight. 

You can calculate the number of calories you need to eat and expend online. However, weight loss is not linear, and such calculators do not take into account other factors such as genetics, hormones, or body mass which also play a critical role in a caloric deficit. 

Cutting off calories needs to be done safely to avoid any potential health issues. Swapping processed, fatty and sugary foods for nutrient-dense foods such as whole grain carbs, lean protein, fruits, and vegetables is a safer way of cutting off calories. However, if you are already eating healthy, increasing your physical activity may be a better option. 

Moreover, Restricting your food intake is not a permanent solution to weight loss. It usually results in cravings, yo-yo dieting, and disordered eating. 

Exercise

The amount of energy your body needs every day is dependent on your level of physical activity. This physical activity can be in the form of exercise and non-exercise activities such as playing, working, thinking, cleaning and gardening. 

However, if your goal is weight loss, physical activity in the form of exercise is the way to go. Exercise is already beneficial to your general well-being. The best way to do this is through strength training. 

Strength training helps to build more muscle, which results in faster weight loss. In fact, studies show that those with more muscle mass burn more calories even when resting. 

To know how much physical activity you should have, calculate your Total Daily Energy Expenditure (TDEE). Just like with the BMR or calorie deficit, you can calculate TDEE online. 

In Summary

The Academy of Nutrition and Dietetics has recommendations on what a healthy caloric deficit looks like. It recommends a caloric deficit between 1,600 and 2,400 for women and between 2,000 and 2,400 for men. Going below the minimum recommended numbers is not considered healthy. Many people who are searching for alternative weight loss solutions are considering medications like Ozempic. You can check this out to learn more and check if Ozempic is covered by Insurance: https://bisonpharmacy.com/is-ozempic-covered-by-insurance/

As you strive towards losing weight, listen to your body. Take things slowly to prevent the development of health issues arising from a lack of important nutrients such as iron, calcium, vitamin A, or Vitamin B12. Consult your healthcare provider if you are unsure of how you should go about it.