Calorie Deficit – How to gradually reduce calories to lose weight

Looking to lose weight? You should be in a calorie deficit. Instagram fitness sensation Courtney Black (@courtnedblack) shares her tips on how to gradually reduce calories to lose weight

A calorie deficit simply means consuming fewer calories (via food) than you burn in exercise and general daily movement. This process (when done safely and correctly) is how your body can reduce weight over a period of time.

Your daily calorie intake is personal to you and depends on your height, weight, goal, and activity level. Cutting too many calories from our diet too quickly can work against us and cause our progress to plateau.

You can calculate your calories using an online tool

This is because our bodies use physiological defenses to intervene and slow down the weight loss process to prevent starvation and starvation. For this reason, it is very important, before a calorie deficit occurs, to know and understand the calories you are maintaining. This is simply the amount of calories needed to support energy expenditure (i.e. for your weight to remain the same).

You can calculate your calories using an online tool or… Courtney black fitness app It does this (along with the required disability amount) for you.

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When it comes to making a calorie deficit easier, there are some easy tips you can follow…

Calorie Deficit Tip #1: Your deficit can range from 100 to 500 calories per day

Again, this is very personal to you and your maintenance. The easiest thing to do when calculating a deficit is to add up your weekly calories instead of by a specific day.

If your deficit is 500 calories per day, that equates to 3,500 calories per week

For example, if your deficit is 500 calories per day, that equates to 3,500 calories per week. This allows you to be flexible with your goal even on weekends and days when you may feel hungrier than others.

Calorie Deficit Tip #2: Focus on bulky foods

Fill your plate with foods that will keep you feeling full longer, such as chicken, shrimp, oats, berries, spinach, and broccoli are all good examples.

Instead of a set daily calorie goal, give yourself a range based on your weekly goal. For example, if your goal is to eat 2,000 calories a day, set yourself a daily range between 1,900 – 2,100. This will allow for days when you feel more or less hungry and allow for more flexibility.

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Calorie Deficit Tip #3: Find easy ways to gradually increase your activity

Walking is a great place to start. Walking 10,000 steps a day can burn up to 500 calories. 500 x 7 = 3500 calories per week. This is an easy way to create a calorie deficit without changing your diet.

There are 3,500 calories in 1 pound of body fat, so burning 3,500 calories per week will result in a weight loss of 1 pound, and that’s just in extra steps!

Burning 3,500 calories per week will result in a weight loss of 1 pound

Calorie Deficit Tip #4: Remember that being in a calorie deficit isn’t easy

It takes time, patience, and consistency. Be kind to yourself and go at your own pace, drastic measures will only lead to stasis and disappointment.

Find foods and recipes that you enjoy and don’t beat yourself up if you mess up from time to time. You can always get back on track and continue achieving your goals!

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