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The whole idea of getting those extra kilos that affect your appearance typically revolves around one main factor and that is calorie deficits. To understand this simply, you can consider your body as a machine that gets energy from the foods and beverages you consume daily. The energy your body extracts from different foods is called calories. Thus, the role of your calorie intake directly impacts your weight loss efforts.
If you consume more calories than your body needs, the excess is then stored as fat. The body can trap this fat anywhere it needs and the result is those extra kilos you see on your body. Therefore, even if you do the best workouts at the gym to burn calories, you will only see your desired results when your body is running on a calorie deficit diet.
But how exactly can you maintain a calorie deficit diet? If you are also seeking an answer to this, then keep reading because below you will find all the helpful steps for this.
5 Steps to Maintain Your Calorie Deficit Diet
Most people often feel overwhelmed and give up on the idea of “maintaining a calorie deficit diet”. However, this doesn’t have to be confusing or overwhelming when you know the right steps to follow. This article has listed the best steps to help you with this. From finding out your maintenance calories to setting your daily target and opting for the right meal plan, it will cover everything.
Here are 5 steps to maintain a calorie deficit diet.
1. Find Out Your Maintenance Calories
The first step in your weight loss journey should be to figure out what are your body maintenance calories. For this, you can utilize various websites and apps which can help you with this. They calculate your maintenance calories by considering certain factors such as your age, gender, height, weight, and activity level.
This also lets you figure out your Basal Metabolic Rate (BMR) which is energy utilized for basic body functions. Additionally, it also calculates your Total Daily Energy Expenditure (TDEE) which are calories burned through exercise and other activities. Calculating gives you a maintenance threshold which lets you determine how much you need to eat below for weight loss and above for weight gain.
2. Set Your Daily Target
Once you have figured out your maintenance calories, the next thing is to set your daily achievable target. You can typically aim for a 500 to 1000-calorie deficit because cutting more than this margin can result in various problems. This includes low energy levels and loss of lean muscle tissue.
If you are in a 500-calorie deficit, you can expect about a half-kilogram loss in weight weekly. This is the ideal target for most of the people. If you go with a 1000-calorie deficit diet then you can expect even better results but be aware of your body’s needs.
3. Get a Meal Plan
This is one of the crucial steps of your weight loss journey. Once your maintenance calories are calculated and you know the daily target, the next thing is to add food to your daily routine. However, this might be challenging for some people to calculate because specific food items come with different nutritional values.
Some foods are small in size but are still in the category of “nutritional bomb”. Considering this, you can also get help from professional meal planners. For this, you can refer to experts for a calorie-deficit meal plan in Abu Dhabi to ensure you get the best possible results.
4. Track Your Calories Regularly
This should be followed religiously. Most people often stop checking what they are consuming on a daily basis. As a result, they end up exceeding their maintenance calories or eating drastically below them. Either one of these can have adverse effects on your health, therefore the key here is to track your calories.
There are various apps available today for this. These apps include most of the foods with their nutritional value that people consume on a daily basis. Additionally, people can also add their own food to the app along with all its nutrients. Through this, you can ensure you are under your calorie-deficit diet.
Read more: Choosing the Best Small Bird Food and Treats for Optimal Health
5. Avoid-Calorie Empty Foods
There are some foods out there that don’t fill you up but are still high in calories and low-nutrient. These foods are sugary drinks, processed snacks, and various others. The best example here is the six cans of soda. Drinking these cans will give you 900 calories and won’t provide nutrients but still affect your weight loss efforts.
Sweet beverages are the most consumed empty-calorie foods that many people usually consume on a daily basis. Therefore, most people can get into a calorie-deficit diet by simply cutting these drinks from their routine.
Maintain Your Calorie Deficit Diet with the Right Plan
Your diet and exercise go hand in hand, therefore by changing your daily eating habits, you can easily maintain a calorie deficit diet. You can count on knowledgeable experts to create a perfect meal plan that ensures you don’t exceed your daily calorie limit. Feel free to reach out to professionals and lose weight with an effective meal plan.
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