How to Diet a Calorie Deficit to Lose Weight

Jakarta, CNN Indonesia –

The condition for weight loss is a calorie deficit. Here’s how diet a proper and effective calorie deficit lose weight.

Calories are units of energy obtained from food and drink. Calories burned will produce energy.

A calorie deficit occurs when the body burns more calories than the intake of calories from food. The excess calories burned comes from fat reserves in the body.

This means that during a calorie deficit the body will burn fat and reduce body weight.

To achieve a calorie deficit, the body must eat less and be physically active more. However, reducing food should not be too extreme so that the energy and nutrients of the body from food are still properly fulfilled.

How do you reduce these calories? Here’s a calorie deficit diet.

1. Set a calorie deficit target

First of all, set a calorie deficit target that you want to achieve.

The recommended calorie deficit diet is to subtract 500 calories daily from your total calorie requirement. The average adult male needs 2,500 calories per day and an adult woman needs 2,000 calories per day.

You can set a daily calorie deficit goal, for example by consuming 1,500 calories per day or 1,700 calories per day.

2. Understand the calories of each food

The way to a calorie deficit diet is to understand the number of calories in each food. That way, it will be easier to regulate incoming calorie intake. (Photo: CNN)- –

Understand the calories in every food you eat. Check food labels for calories for the food.

Count the number of calories you eat. If you have exceeded the daily calorie limit, do not add more food.

3. Reduce carbohydrate intake

The way to a calorie deficit diet is to reduce carbohydrate intake. Reduce the portion of carbohydrates you eat each day. (Photo: condesign / Pixabay)- –

Most of the calories come from carbohydrates. Reduce portions of carbohydrate foods to achieve a calorie deficit.

Although reduced carbohydrate intake, ensure that other nutrients are fulfilled such as protein and vegetables and fruit as a source of vitamins and minerals.

4. Avoid fast food

The way to a calorie deficit diet is to not eat fast food because it is high in sugar, grams, and fat. (Photo: Pixabay / nahandro)- –

Also avoid eating fast food because it contains a lot of calories. Fast food is high in sugar, salt, and fat that can promote weight gain.

Also reduce eating fried foods because they have high calories and saturated fat.

5. Sports

The way to a calorie deficit diet is to exercise regularly. Exercise can burn more fat. (Photo: iStockphoto / insta_photos)- –

It’s easier to reach a calorie deficit when your body burns more calories. Exercise is a great way to burn more calories. Do regular exercise so that a weight loss diet can be achieved.

That’s the calorie deficit diet way to lose weight. You can follow these steps. Also consult your doctor to get a calorie deficit diet according to your needs.

(ptj)

[Gambas:Video CNN]

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