What are calories?
The amount of energy in any food or drink source is measured in calories. The more you eat, the more calories you consume, and the same works in reverse.
Your body uses these calories as a source of energy, therefore the more activity you do, the more calories you need to consume.
If you are looking to lose weight, it is important to be mindful of the calories you consume. You will need to be in a calorie deficit if you want to lose weight. Likewise, if you want to gain weight or build muscle, you need to be in a calorie surplus.
What is a calorie deficit?
Being in a calorie deficit means consuming less calories than you expend. You will be eating less and moving more which will lead to a calorie deficit. As a result, this can lead to weight loss.
Your body consumes the calories in food, burns them and uses them as energy for everyday activities. This isn’t just for exercise, but everything the body does. Even your brain burns calories.
When you’re trying to maintain a calorie deficit for weight loss, the best thing to do is determine your Basal Metabolic Rate (BMR). This is the minimum amount of calories your body requires to function properly, without any other movement or exercise. Each person’s BMR will vary and it will also decrease when you lose weight. Don’t forget, you burn more calories on a daily basis than your BMR as you move around in the day.
Ways to increase your calorie deficit
Consume less: If you want to be in a calorie deficit then one of the simplest ways to do so is by eating less calories. Once you have worked out approximately how many calories you expend each day,
can then move onto adjusting the calories you consume. The trick is to make small changes. If you want to reduce your calorie intake, make small adjustments each week.
Move more: If you aren’t so keen on reducing your calories to me in a calorie deficit, then you can increase your movement instead. By moving more, you increase your calorie expenditure and therefore burn more calories. This can be done by walking more during day to day life, taking part in more active activities or simply including cardio into your training regime.
What’s the take home message from this? If you are looking to increase your calorie deficit then you need to eat less or move more, or you can do both! Keep track of your calories to gage how much you are consuming and increase your steps or cardio for optimal results.
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