I’m going to let you in on a secret on how to sustainably maintain a calorie deficit with some super simple tips that you can easily apply today!
In our fast-paced world, people are obsessed with quick results. It’s no wonder many people think switching to fad diets would help them lose excess weight.
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These diets, which promise instant results, are often more attractive than putting in hours of effort and being patient with one’s fitness journey.
The results from these diets might be quick, but they are not healthy and sustainable in the long term. So you may ask…
How Do I Create Sustainable Weight Loss?
The only way to create sustainable weight loss is by being in a calorie deficit over a period of time. To create a calorie deficit you need to burn more calories than you take in. You can achieve this deficit by eating less than your body requires, or adding physical activities to your daily routine.
The easiest way to lose weight healthily over time is by combining the above: eating fewer calories and burning more through continuous activity and physical exercise. This approach will ensure that your hunger levels are manageable, which is crucial to long-term success.
People believe that creating a calorie deficit is difficult. Well, it’s not. To attain long-term weight loss, you must make a few lifestyle changes. Let’s discuss some easy tips to create a sustainable calorie deficit.
6 Easy Tips for Creating a Sustainable Calorie Deficit
Given below are some easy tips to help you create a sustainable calorie deficit:
1 – Limit Portion Sizes
When trying to create a calorie deficit, start by eating less. One simple way to facilitate that is by practicing portion control.
Large portions are believed to be a major concern of unwanted weight gain. It’s a human tendency to eat what’s in front of you, resulting in more than a considerable amount of weight gain over time. Limiting portion size can aid in preventing overeating. It does not mean skipping meals, but eating them in relatively smaller portions.
Besides weight loss, consuming smaller portions also improves your digestion and blood sugar levels.
2 – Have Nutrient-Rich Volumetric Food
You must remember that while limiting portion sizes is crucial for weight loss, you need to get the required nutrients to maintain your overall health.
It’s important to consume nutrient-rich food in just enough quantity that satiates your hunger and helps you meet your fitness goals.
Additionally, you can switch to a volumetric diet plan to create a calorie deficit. Volumetric diet plans make you feel fuller for longer by cutting your calorie intake and promoting long-term weight loss. These will include foods that are low in calories and high in nutrients, such as fruits and vegetables. Soups are a great way to get many of these benefits
3 – Eat Enough Protein
Another way to feel full for an extended period of time is by following a protein-rich diet. This is because protein-rich foods take longer to digest, and thus, it takes longer to empty the stomach. They ensure you don’t get hungry very quickly, and you can manage your calorie intake better.
Also, including protein in every meal will help you lose excess fat while still retaining muscle. This is very important as muscles contribute to strength and agility.
For weight loss, consuming a minimum of 0.6 to 0.75 grams of protein per pound of body weight, or 1.2-1.6 grams per kg is recommended.
4 – Drink Enough Water
Drinking water is another excellent way to reduce your overall calorie intake. Thirst is often confused as hunger, so make sure you are well hydrated, especially while trying to lose weight.
Water can also help you suppress your appetite before a meal while cleansing your body of excessive waste.
Additionally, since water has zero calories, filling your glass with it is better than carbonated, high-calorie alternatives like soda, juice, sweetened tea, and coffee.
Making sure your water is clean is just as important as making sure your diet is full of clean foods. Toxins in the water can undo a lot of your hard work, so drink clean.
5 – Be Active
As mentioned earlier, you can create a calorie deficit either by consuming fewer calories, burning more calories, or both. To burn more calories, you need to stay physically active. While strength training is recommended (it helps you lose fat and build muscle faster), you can opt for any activity that suits you.
You can join a dance class, try yoga, or workout at the gym. You can even get a long-stride elliptical or budget elliptical for your home. Just make sure to find an activity you enjoy so you can do it regularly. This will help you see great results.
Consider using a stim-free pre-workout supplement if you need the extra energy boost. If you don’t have time to visit a gym or money to invest in setting up a home gym, you can incorporate body-weight exercises to ensure consistent weight loss.
6 – Get Enough Sleep
Sleep is just as important as dieting or exercising. If you want to see long-term results, you must ensure you get at least 7 to 8 hours of sleep every night. This might be tough for many people, but you should aim for this nonetheless.
Studies have shown that sleep-deprived individuals often report an increased appetite alongside a higher daily calorie intake. In addition, our muscles usually recover while sleeping, which makes it even more important to sleep well.
Maintaining a calorie deficit during weight loss can be difficult. But following the tips above can help you achieve sustainable and long-term weight loss. However, consistency is key, and it is essential to keep this in mind at all times during your fitness journey.
Last Updated on 3 months by D&C Editorial Team