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Everything you need to know about calorie deficit

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Muscle growth increases your daily energy expenditure, which can upset the energy balance and lead to fat loss. Below we tell you more about the subject.

When it comes to weight loss, you’ve probably heard about the need to establish a calorie deficit. The term refers to the energy balance and consists of tilting this equation in favor of expenditure.

Thus, it involves consuming more calories than you consume, causing progressive weight loss. In this article, we explain the secrets behind calorie deficit and how long-awaited weight loss happens.

Consume more than you eat

It is the easiest way to generate a caloric deficit. Instead of trying to eat less than you need to perform your vital functions, you increase your daily exercise which leads to your energy needs is higher.

Increasing your daily consumption while keeping your eating habits in check will result in progressive weight loss. Keep in mind that to lose 1 kg of fat you have to burn about 8000 kcal from your store, so don’t get obsessed with going too fast.

When you are in a caloric deficit situation, the first energy reserves used are your carbohydrates, and these are stored in the form of glycogen.

The body then begins to convert fatty acids in anticipation of the need to produce energy. It is at this point that the loss of adipose tissue, and thus weight, really kicks in.

Other strategies for producing a caloric deficit

One of the most effective ways, which has also become fashionable, is intermittent fasting. It basically consists of not eating for a period, usually 16 hours. This results in a lower calorie intake seen over a week, which affects the energy balance.

In this way, we are more likely to eat less than we burn through our daily activities. Current scientific studies support this strategy for losing weight, as well as keeping the excess pounds off in the medium and long term.

However, this imbalance is not maintained forever. There comes a time when the body because it has less tissue, rebalances its energy needs until it reaches another equilibrium situation. At this point, further weight loss is blocked.

Generate a calorie deficit through muscle production

You should consider that muscle is a metabolically more active tissue than fat. Thus, an increase in muscle mass can mean an effective weight-loss strategy.

In this situation, the energy burn increases simply by the body performing its daily functions. Thus, if food intake remains the same, you will achieve a caloric deficit.

With regard to this, we can state that strength training works very well to improve body composition.

According to a publication in the journal Obesity Reviews, high-intensity exercise performed in intervals can increase our calorie consumption even hours after the workout has ended. In addition, it has a positive effect on muscle growth.

Choose your food wisely

The choice of food that you consume is also closely related to weight loss. Simple sugars have a poor ability to create a feeling of satiety. In addition, consumption of these is associated with reactive hypoglycemia, which increases appetite shortly thereafter.

Eliminating these foods from your diet will allow you to have a lower energy intake without going into starvation mode. Instead, doctors recommend protein foods rich in healthy fats such as omega-3.

When choosing carbohydrates, it is important to choose those with high amounts of fiber and a low glycemic index. In this way, the blood sugar peak is lower and the feeling of satiety lasts longer.

Although a low-carb diet can be just as effective as a low-fat diet for weight loss, restricting carbohydrates is more tolerable because hunger pangs are not as intense or difficult to control.

Calorie deficit: what you should remember

A calorie deficit is a term that refers to the intake of fewer nutrients than is necessary for one’s daily activity. This leads to the body forcing a balance by consuming adipose tissue and thereby reducing body weight.

There are several strategies for putting this concept into practice. One of them is intermittent fasting, which has shown positive effects on weight loss both in the medium and long term.

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