In spite of all the diet strategies out there today, managing your weight still comes down to the number of calories you take in vs those you burn off. Although the trending diets may promise you that totally cutting off carbs is the secret to weight loss, if you want to shed pounds, what really matters is consuming lesser calories than your body requires. Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. The amount of calories you need to intake per day for an active lifestyle is massively dependent on numerous factors like your choice of losing, maintaining, or gaining weight. During the covid period, a balanced diet is important to keep your immunity strong. Also, keep testing yourself. In case you are coming out of any other country that comes under a green or amber list then don’t forget to order a test from the Government list of approved 2 & 8 providers. This is mandatory. 

How Many Calories To Lose A Pound?

Calories are the energy source of food. Your body continually requires energy, and it uses the calories from the diet we eat to keep performing properly. Tests have shown that a total of 3500 calories is equal to 1 pound of body fat, which means that you will lose (or gain) 1 pound (0.5 kg) per week if you decrease (or increase) your intake by 500 calories on a daily basis. However, the amount of calories you need per day hugely depends on what exactly you want. Do you want to lose, maintain, or gain weight? These include your gender, age, height, body weight, level of activity followed, and metabolic condition.

Origin Of Calorie Deficit

So, where did the 3500 calorie weight-loss wisdom come from, you ask? It was started in 1958 by a researcher named Max Wishnofsky, MD. He estimated that 1 lb of fat reserves roughly 3500 kcal of energy. It was appealingly simple, and it stuck throughout the ages. Even today, when anyone wants to start their weight loss journey, the first thing they learn is about being calorie deficit. Ask any dietitian or an expert, and they will probably say that cutting food intake by 3500 calories results in a loss of 1 lb. Cutting down 500 calories per day is almost equivalent to losing 1 lb per week. Over one year, that would be about 52 lbs. It is also important to keep a check on your calories during lockdown when physical activities are the least. Test yourself with kits ordered from the Government list of approved 2 & 8 providers

Unfortunately, the 3500 calorie dogma is still being taught even though it is now proven that it simply does not work this way. The 3500 calories-per-pound rule made sense then, but much progress has occurred in the area of human nutrition in the past 55 years, including the sharing of expertise among fields. You can always consult a physician or a diet planner in and around Heathrow, Gatwick, Manchester, Stansted, and Luton. They might prescribe medicines for any underlying problem for your weight gain. 

How to Achieve a Calorie Deficit

Even if the 3500 calorie rule may not be entirely accurate, it is proven that weight loss requires burning more calories than you intake. Having said that, reducing calories without considering which foods you eat is usually not a feasible way to lose weight. Although it may work for some people, most end up hungry and gradually revert to their old eating habits. So, it is highly advisable to make few alterations in order to help you maintain a calorie deficit in the long term without feeling starved. In simple words, calorie deficit means giving the body fewer calories than required. A caloric deficit is burning or consuming more calories than you eat or consume in a day. Too much calorie deficit can impair your immune system. Covid is not yet over. While you test frequently from kits ordered from the Government list of approved 2 & 8 providers, you need to take care of your food too in a balanced approach.

It simply means, if you are in a position to lose weight, then you have to eat fewer calories than your activity energy expenditure. Activity Energy Expenditure refers to the energy consumed by you to perform normal tasks throughout the day. For example, tests have proved that energy used in household chores, office work and normal exercise. If your body normally burns 2000 calories a day and you eat only 1500 calories a day, then your caloric deficit will be 500 calories.

Important tips

Try to incorporate more protein-based food in your meal. There are multiple choices in both vegetarian and non-vegetarian food. Please include them in your meal to build more muscles mass. Include fresh fruits, vegetables, juices, and whole grains in your food. A balanced meal fulfils the required vitamins and minerals. It also engages and activates all the necessary muscle groups. A balanced meal will always be more fruitful while maintaining calorie deficit than restricting your diet to only a particular kind of food. The most crucial factor to actually make the calorie deficit plan work in your favour is to start working out regularly. Plan your exercises in a way that includes both cardio and weight lifting. Drink approximately 3-5 lt of water daily. It will help in flushing out the toxins and reduce your unnecessary cravings. Even when you travel long distances, try to control the carving at the airport restaurants. Eat only healthy food. 

Ending Notes

NO – reducing calories does not ever mean that you starve yourself. Testing your own patience with starting is never recommended. Although, fasting is always recommended by doctors and scientists alike. All you need are a few simple dietary and lifestyle changes. These include proper hydration, exercising, and increasing your protein intake. Altogether, it can assist you in losing weight and will leave you to feel satisfied. Always remember that successful management of weight is a long-term endeavour that requires diligence each and every day. So do not give up on yourself. And soon you will find the ideal solution that will work wonders for your body!