Weight loss can happen when you lead a balanced lifestyle that includes adjusting things such as diet, exercise, and lifestyle habits. It also depends on something called a calorie deficit. Calorie deficit means consuming fewer calories than your body needs in order to maintain its current weight. When you create the right calorie deficit, whether through diet or exercise, your body starts to burn stored fat for energy, leading to sustainable weight loss.
We checked in with Dr. Ralph Waldo, an obesity medicine specialist, to get insights on how to create an effective calorie deficit for achieving gradual weight loss. Dr. Waldo revealed that “for sustainable weight loss, aim for a 500 to 1000 calorie deficit daily by adjusting your diet and exercise.” Read on to get all the details!
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Calorie Deficit for Weight Loss
One simple way to create a calorie deficit that can give you real results is by simply removing high-sugar items from your diet. This includes your morning coffee that's probably packed with syrup, cream, and caramel drizzle.
"One easy strategy is drinking water or unsweetened beverages instead of high-calorie drinks. A single frappuccino can pack 500 calories or more. Switching to water automatically creates a sizable deficit," he notes.
Many people aiming for fat loss often fall into the trap of over-restricting their diet and cutting out foods too quickly. However, Dr. Waldo advises taking a more gradual approach by eliminating unhealthy items slowly. This realistic approach can help you stick to your weight loss plan without feeling deprived.
"While effective for weight loss, drastic calorie cuts can slow your metabolism. Aim for 1-2 pounds of loss per week. Make small, gradual changes you can stick with long-term. Stay patient, and the weight will come off. You'll build better habits and reach your goal weight," he assures.
The bottom line
In conclusion, you should start with simple and easy swaps when creating a calorie deficit.
For example, replace sugary drinks with water or unsweetened options to reduce calories. Slowly eliminate unhealthy foods such as fast foods, processed foods, and high-calorie snacks to help you stay on track. And, remember to avoid the pitfall of over-restricting.
The key is to stay consistent and make small yet manageable adjustments that can lead to actual results.