Written by Paris Kazemian
There are 5 different ways to lose weight
Diet and exercise are the most effective ways to lose weight. Weight loss surgeries decrease the room in the stomach or reduce the absorption of food in the intestines. Although this approach has been the most successful for sustained weight loss, it’s expensive and as it comes with all surgeries, it can be risky, irreversible and side effects might be lifelong. This is enough to search for a less invasive way to lose weight.
In this article, I am going to cover Calorie Deficit
If you’re concerned about your health and fitness, you’ve probably come across the term “calorie deficit.” But what really is a calorie deficit, To lose weight, you need to consume fewer calories than you expend. That’s called a calorie deficit.
There are three ways to be in a calorie deficit.
- Changing what you eat
- Changing how much you eat
- Do exercise
You can use one or more ways at the same time. For a healthy and effective weight loss, most nutritionists recommend a combination of all mentioned above ways.
First, we need to know more about the Calories. what is Calories exactly and how we can burn more Calories?
What is a calorie?
By definition, It is the energy needed to raise the temperature of 1 gram of water by 1 °C (in some countries referred to as Joules where 1 Calorie equals 4.1868 KJ).
Calories are the units of energy released when food is broken down (digested and absorbed) by your body. A food’s calorie content determines how much energy it can offer to your body and the process through which your body transforms what you eat and drink into energy is called metabolism.
Total daily energy expenditure is consist of three components as follows:
1- Resting Energy Expenditure (REE)
the calories your body burns at rest for functions like breathing and blood circulation that keep you alive.
Note:
Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is the minimum number of calories required for basic functions at rest, RMR — also called resting energy expenditure (REE) — is the number of calories that your body burns while it’s at rest.
Having a higher REE means you will burn more calories at rest
Increase Basal Metabolic Rate
Basal metabolic rate (BMR) / Resting metabolic rate (RMR) accounts for approximately 60% to 75% of total daily energy use. Studies have shown that an increase in muscle mass can speed up our metabolism to burn more calories. One of the best ways to increase muscle mass is resistance training. Knowing the fact that fat tissue is not metabolically active as muscle tissue, any fat reduction leads to better metabolism.
Lack of sleep and stress may lead to a slower metabolism so proper quality sleep and meditation are effective ways to adjust metabolism.
The reason why people gain weight when they age is related to a reduction in basal energy expenditure so resistance training that leads to more muscle mass in the body is a good way to increase metabolism.
2- Thermic effect of food (TEF)
This refers to the calories spent for digestion, absorption, and metabolism of food by your body.
Protein has a much higher thermic effect than fat or carbs because your body has to work harder to break it down, thus spending more energy and burning more calories.
Increase the thermic effect of food
After eating a meal, metabolic rate increases, and energy is produced. In general, fat needs less energy for digestion, absorption, and metabolism than complex carbohydrates and protein.
Evidence suggests that TEF is increased by larger meal sizes (as opposed to frequent small meals), intake of carbohydrates and protein (as opposed to dietary fat), and low-fat plant-based diets.
The higher TEF is related to a higher sensation of fullness.
Ginger consumption may help to increase metabolism.
Spices, teas, and caffeine may help to increase metabolism.
3- Exercise energy expenditure (EEE)
This refers to the calories you burn when participating in sports. There are also non-exercise-related activities that sit in this category named non-exercise activity thermogenesis (NEAT). Activities like studying, walking your dog, and doing housework.
Increase physical activity
On most days of the week, do exercise for 30 minutes or more, however 45 minutes or more may be preferable for maintaining weight loss. Before beginning a hard fitness program, Please see your doctor, especially if you are overweight or have other health issues. You can Take a walk. Walking is the simplest way to burn calories even at home.
