If you are trying to lose weight then you most likely already know that the key to success is to create a calorie deficit diet.
This basically means that you are burning more calories than you are taking in. This will then result in your body turning towards its fat reserves for its energy source, which in turn will ensure you start to lose weight.
How can you create a calorie deficit diet though? The following tips will certainly help with your goal:
#1: Find out how many calories you need
You cannot create a calorie deficit unless you know how many calories you need to consume to maintain your current weight.
There are various online calculators that will look at your age, height and activity levels that will then tell you how many calories you should be consuming daily.
#2: Pick a number of calories to cut
While it is often recommended to cut around 300-400 calories from the amount needed to maintain your weight, if this takes you lower than 1,200 daily calories then you may need to lower the cut.
If you reduce your calorie intake too much then you could find that your health may suffer. For example you may not be getting enough nutrients if you cut too much.
#3: Reduce the calories gradually
If you are trying to lose weight then it may be tempting to cut the calories overnight, but this maybe a shock to your body and you may resent having to eat less, or fewer of your favourite foods.
Instead of cutting your calorie intake drastically you could try gradually reducing your intake.
Perhaps a 50-100 calorie reduction each week until you get to your chosen reduction.
#4: Exercise more often
Cutting your intake of calories is just one way of creating a calorie deficit diet.
Another way is through exercise, as this will enable you to burn off calories.
Of course the type of exercise and the intensity that you perform it has an impact on the number of calories you can burn.
For example, steady state cardio such as the treadmill may not be the most effective method to burn calories. This is because you may not be putting in too much intensity, plus after you complete your workout you will no longer be burning calories.
I would suggest weight training as well as your usual cardio workout. This is because a weight training workout will continue to burn calories long after your workout, plus it is a good way to increase your lean muscle mass, which is another great way to increase the number of calories you can burn.
Another option for those who lead busy lives is HIIT (High Intensity Interval Training) as this will involve you working out at maximum intensity for a short space of time.
This type of workout could potentially result in hundreds of calories being burnt in an extremely short amount of time.