[ad_1]
Calorie deficit has become synonymous with weight loss. Calorie deficit is a dietary process that involves consuming fewer calories than we are burning in a given period of time. This can reduce weight rapidly.
In an interview with HT Lifestyle, Tanya Khanna, nutritionist and yoga instructor at Alive Health, explained about calorie deficit. “A calorie deficit occurs when the number of calories you consume is less than the amount your body needs to maintain your current weight. Calories are the energy your body needs to perform essential functions like breathing, digestion and physical activity. When you provide yourself with fewer calories than your body burns, it turns to stored fat for energy, resulting in weight loss. Read this also Do you want to lose 2-3 kg weight every month? Nutritionists Recommend These 3 Amazing Tips for Fast Weight Loss
How does calorie deficit work?
“The concept is simple: To lose weight, your body must burn more calories than it consumes. This energy imbalance triggers the breakdown of fat, leading to gradual and permanent weight loss. However, it is important to achieve this reduction through a balanced approach to avoid adverse effects such as muscle loss or slowed metabolism,” explained Tanya Khanna. Read this also Woman reveals the most important fat loss tip that helped her lose 25kg: ‘You have to start eating more…’
Effective ways to create a calorie deficit:
adjust your diet: Focus on nutrient-rich foods like lean proteins, whole grains, fruits and vegetables. Avoid high-calorie, low-nutrient foods such as sugary snacks and fried foods.
Exercise regularly: Combine cardio exercise with strength training to increase calorie expenditure while preserving muscle.
aim for moderation: A safe calorie deficit generally ranges from 500-750 calories per day, resulting in a weight loss of 0.5-1 kg per week. Read this also How to lose 4 kg weight in 30 days? Fat Loss Coach Shares 4 Tips for ‘No Shortcuts, Just Results’
Why is calorie restriction effective?
Nutritionist Tanya Khanna explains why calorie deficit works for effective weight loss:
fat loss focus: By creating a deficit, your body targets fat stores for energy.
improve habits: Tracking calorie intake encourages mindful eating, helps control portion sizes and reduces overeating.
lasting results: Gradual weight loss is more sustainable than extreme dieting, reducing the risk of regaining lost weight. Read this also How to lose 2 kg per month in a ‘safe and healthy way’ without strict diet or gym, according to fitness coach and doctor
Do’s and Don’ts for calorie deficiency:
Tanya Khanna further added, “Avoid excessive calorie reduction, as this can lead to fatigue, nutrient deficiencies and unsustainable habits. Calorie needs vary depending on age, gender, activity level and health conditions. It is always best to consult a nutritionist for personalized guidance. Monitor your progress and overall health to ensure that your calorie reduction is effective without compromising well-being.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
[ad_2]
