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15 Apr 2024, Edition - 3198, Monday

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Health Matters

Weight Loss: Diet Tips To Create A Calorie Deficit And Lose Weight Quickly



A new year has started and with it many of us have started motivating ourselves to get active and achieve those body goals that have been eluding us for so long. A number of people start on their fitness and healthy diet routine with the advent of the New Year, but only a small percentage are actually able to realize their fit-body dreams. That is because we tend to get disheartened when we don’t see results after dieting and exercising, and somewhere in the middle of the year, we give up on fitness altogether. It’s important to realise that health and fitness need to be turned into lifestyles, in order to reach your body goals. Moreover, just taking a gym subscription and not keeping a control over your cravings will not get you anywhere closer to reaching your goal.

This is why you need to create a calorie deficit in your daily meals, in order to burn more than you consume. There are several different ways of creating a calorie deficit in your meals, in order to lose weight fast. But before you go about doing it, you must first make realistic life goals. According to how much weight you wish to lose, you must decide the amount of calories you should lessen. Once you have decided upon a rate of fat loss for yourself, you can draw up a diet chart that you must stick to, as strictly as is possible.

Here Are Diet Tips To Create A Calorie Deficit To Achieve Weight Loss:

1. Cut Portion Size

If you want to lose weight, get used to eating smaller portions of meals than you have been eating. Cut your portion size according to your body weight, but make sure you do so in a healthy way, after consulting a certified nutritionist or dietitian. It must be noted that cutting portion size also means eating all three meals of the day, albeit in smaller portion, and not skipping even a single meal.

2. Eat More Negative Calorie Vegetables And Fruits

Negative calorie foods are the ones that demand more energy expenditure during digestion than they supply to the body. A number of fruits and vegetables that are really low in calories are known as negative calorie foods and including these in your diet may help you in creating a calorie deficit, in a healthy manner.Carrots, tomatoes, cucumbers, watermelons are some of the most popular negative calorie foods.

3. Drink Adequate Water

It’s a cardinal sin to pass up on drinking enough water, especially when you’re trying to lose weight. It not only speeds up metabolism, but also curbs hunger pangs. Keep sipping water throughout the day and drink a glass before your meals, in order to make your body consume lesser food and lesser number of calories.

4. Restrict Meals To Certain Time Period

A number of people employ the method of intermittent fasting, in order to make the body burn more calories. This involves restricting all three meals of the day to a 12 or 14 hour time period during the day and abstaining from food for the rest of the day. Again, it is recommended that this be done only after you have consulted a nutritionist and given that you don’t suffer from any long-term or chronic illness or disease.

In order to calculate your daily calorie intake in a calorie deficit diet, you should first ascertain how many calories you are planning to burn in the gym per day. Then subtract the requisite deficit of between 300 to 500 calories from it, to arrive at the number of calories you should be eating per day. Even if you fail to stick to your weight loss diet initially, make sure you get back to it.

Remember, it’s a long race to the finish line, but the results are bound to be worth it!

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