Millions of people around the world struggle with weight loss. Those people have a simple task at hand. They need to burn more calories than they take in. There are two ways to approach this issue – reduce how much you eat and create a calorie deficit. Another way is to eat just as much you eat now, maybe even more. But at the same time, you should increase your activity to consume more calories and create a deficit that way.

The effects of calorie deficit

Calorie deficit kicks in the process of catabolism. Body starts to break down carbohydrates and fats. Finally, if all other sources of energy fail, your body will start to break down protein. This is not a great development, because it means that your muscles will reduce in size. You actually should aim for burning off as much fat as possible.

Body stores fat just for this purpose – to survive calorie deficit. However, most people do not like excessive amounts of fat on their bodies. You need to starve your body to the point that it starts to break down that fat and turns it into energy. It’s not easy, but once you get the process going, you can succeed in losing weight. 

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If you have a calorie deficit of 500 grams every day, by the end of the week you will notice small changes. You should lose roughly 0.5kgs of weight, which is not a lot. However, if you keep it up, over the course of one month, or even more months, changes will be noticeable to the naked eye as well.

What is the most effective calorie deficit?

calorie deficit

There is no fixed number of calories to eat when you want to lose weight. Every human has a different Basal Metabolic Rate. In order to arrange calorie deficit, you need to know your BMR and look after your calorie intake. If your BMR is 2000, you can limit yourself to 1500 calories a day, and you will have a daily deficit of 500 calories. This is reasonable, and a much healthier approach than starving yourself. Stopping to eat entirely is a terrible and ineffective choice. As soon as you start eating again, your body will gain weight.

Alternatively, you can keep eating enough food for 2000 calories, but instead increase your activity levels to burn off more of the calories. This has basically the same effect and will allow you to lose weight. You will also develop more athletic features, and gain all the health benefits of exercising.

Between starving and becoming more active, you have an easy choice. It’s always better to become more active and diversify your activities. You can go on a hike, buy a bike or even sign up for a gym. Whatever you do, try to make it into a habit and eventually you’ll get there. Once you start exercising, you’ll find it difficult to stop.