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What is a calorie deficit and why is it important?

April, 2021

Exercising and using a personal trainer is an ideal method in which to lose weight and get back into shape.

However, just doing this on its own might not get you the results that you want.

The key is to burn more calories than you consume.

How do you do this? Through something called a calorie deficit. This is what we are going to have a look at in this blog.

We’ll explore what calories actually are, what a calorie deficit is as well as how you can keep on top of your calorie intake.

What is a calorie?

A calorie is a unit of energy.

You will no doubt have looked at the number of calories in certain foods. On average, men need around 2,500 calories (or kcal) per day and it is 2000 kcal for women.

Exercise helps to burn calories however if you want to lose weight, you need to start creating something called a calorie deficit.

What is a calorie deficit?

Basically, a calorie deficit is when you burn off more calories than you consume.

If your recommended calorie intake is 2000kcal per day and you actually consume 2500kcal per day on a regular basis, this can lead to weight gain. Especially if you aren’t burning off many calories through exercise.

For a calorie deficit, you would need to consume less than 2000kcal per day. So, if you only consume 1500 calories in a day, that leads to a deficit of 500 calories. As your body needs energy and doesn’t have as many calories to burn, it will start to burn fat which leads to weight loss.

How to keep on top of your calorie intake

So, now you know what a calorie deficit is, how do you actually keep on top of your calorie intake?

There a number of apps out there that let you input the calories from the food you and drinks that you consume. This can let you see the number of calories that you intake and how many calories you have left for that day.

It can be a bit time-consuming at the start however some apps will actually let you scan the barcode of different products and it adds in the information for you. If you do go over your calorie amount for one day don’t panic too much, because you can always cut out calories the day after.

Weight loss through calorie deficit and exercise

There are a number of weight loss myths out there.

The most effective way to lose weight is to reduce your calorie intake and combine this with a healthy amount of exercise. This means your body will start to burn off excess fat to get the energy it needs.

Calorie counting can seem mundane but is a very good way in which to ensure you are creating a deficit. Doing this alongside a regular exercise programme – whether that is walking, running, hiking or a high-intensity activity like HIIT – is a great method for shedding those extra pounds and getting back in shape.

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