Maintaining a steady energy balance requires both food consumption (calories in) and physical activity (calories out). When these two components are out of whack over time, only then does a person’s body weight fluctuate.
Making a calorie deficit is the holy grail of weight loss plans. What this implies is that calorie consumption can not exceed calorie expenditure. One can achieve this shortfall by cutting calories, doing more exercise, or doing both at once. Loss of body fat occurs when the body’s energy expenditure drops below its caloric intake, a process known as calorie deficit.
To lose around half a kilogram (or around one pound) of body fat every week, you need to create a calorie deficit of 500 to 1000 calories every day. Be careful not to cut calories below 1200 per day; doing so might cause metabolic syndrome, low blood pressure, hair thinning, constipation, lethargy, and other health problems.
A combination of a healthy diet and regular, moderate exercise is necessary for a safe weight loss journey. The best approach to increase metabolic rate and calorie expenditure is to exercise.
Eating a healthy, well-balanced diet that includes plenty of fruits, vegetables, lean meats, and whole grains is important for everyone’s weight, whether they are trying to lose, gain, or stay the same. Increasing caloric intake through healthy food sources should be the primary focus if weight gain is the objective.
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