Movement Weight Loss

Caloric Deficit for Weight Loss

Keeping your caloric intake and outtake in check is important if you are trying to lose weight. Learning how to manipulate the amount of calories you eat and burn is an important step on the path towards reaching your goals. In this article, I breakdown what it would take to lose one pound a week.

In order for you to lose weight, it is important that you know the number one rule of weight loss:

You must burn more calories than the amount that you eat.

It is a simple rule to follow and yet can be complicated to follow without the right plan.

Before you read on, please make sure that you know how many calories you should eat in day. This article explains how you can calculate that number.

In order to lose one pound, you will need to create a deficit of 3500 calories. Now, this may sound like a daunting task, but when broken down into smaller goals, can be easily achieved.

There are two ways I tell clients to approach this target.

  1. Reduce your daily caloric intake through food by 500 calories if you are not exercising that day.
  2. If you are exercising on any given day, aim to burn 250 calories through exercise and reduce your caloric intake from food by 250 calories.

Taking either approach takes you on the path to 3500 calories by the end of the week.

Caloric Intake/Outtake
Exercise
-250 cals from food
-250 cals from exercise
No Exercise
-500 cals from food

For example, if your caloric intake in a day should be 2000 calories, you must reduce that number to 1500 calories if you are not planning to work out. If you are going to workout, reduce your caloric intake to 1750 cals and make sure that you burn at least 250 calories from your workout. Either path you take will net you 3500 calories by the end of the week.

Have you tried this method before? Let me know in the comments section below!

 

 

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