Every body is a beach body, but some people might feel more comfortable in a bikini or swim shorts after losing a little bit of weight. This is a personal preference. Many people will begin dieting in preparation for summer, although some individuals might find this difficult to maintain, especially when they make extreme changes and chase quick fixes.
Thankfully, it is advised to avoid quick fixes and fad diets. In fact, the most effective way of losing weight is to simply reduce your calorie intake. It is possible to lose one pound per week by cutting your calories by 500 per day, although this should be gradual and will vary from person to person.
This post outlines how to lose weight on a calorie deficit in three easy steps.
Table of Contents
Calculate Your Calorie Needs
When you estimate how many calories you need on a daily basis, you should calculate your basal metabolic rate (BMR). The Mifflin-St Jeor Equation is widely used to do this, and it has been deemed relatively accurate. This equation differs slightly for men and women, as shown below:
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 161
Your BMR should then be adjusted based on your activity level. The BMR you have calculated will then be multiplied by your activity level using this data:
- Sedentary (little to no exercise): BMR x 1.2
- Lightly active (light exercise one to three days per week): BMR x 1.375
- Moderately active (moderate exercise four to five days per week): BMR x 1.55
- Very active (hard exercise six to seven days per week): BMR x 1.725
- Extremely active (very hard exercise and a physical job): BMR x 1.9
For example, a moderately active 32-year-old man who weighs 85 KG and is 195 cm tall should eat approximately 2,966 calories a day.
Reduce Your Calorie Intake
Once you have calculated your calorie needs, you can begin to reduce your calorie intake slowly. The best way to do this is by making conscious decisions about what you eat and drink. It is vital to prioritize nutrient-dense foods, including fruits, lean proteins, vegetables, and whole grains. These foods will provide essential nutrients while keeping your calorie count lower. You can also increase your fiber intake to feel full and satisfied for longer.
If you struggle to choose better foods, then you might try to reduce your portion sizes. This can be done simply by using small plates. A smaller plate will help you control your portion sizes and reduce your calorie intake without feeling deprived. You should avoid eating when distracted or thirsty, too; this can lead you to overeating, so try to be more present during your meals.
This doesn’t mean you have to completely avoid sweet treats. When you are craving a piece of chocolate or cake, using mindful moderation to maintain a balanced diet will prevent you from going overboard.
Increase Your Physical Activity
In addition to cutting back your calories, you should also increase your physical activity. Most people should aim for two to five hours of exercise per week, as this will help to burn more calories and support your weight loss. This must be consistent, though, so you should select activities that you enjoy. Exercises that you enjoy are more likely to be continued in the long term.
However, you could try to incorporate more movement in your daily life, too. This means making some changes to your habits. If you take the elevator each day, then you should try taking the stairs instead. Or, if you have an hour lunch break, then you could go for a walk to increase the number of steps you complete each day.
To conclude, losing weight is a goal for many, but it can be difficult to stay consistent and meet your goals. While your goals should be attainable, you should also avoid quick fixes. This is why people are advised to eat in a calorie deficit, as explained in this post.
