Losing weight requires a calorie deficit. Over time, you lose weight by eating fewer calories than your body needs. Ways to develop and maintain a calorie deficit:
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Determine Your Basal Metabolic Rate (BMR): – Calculate your BMR, which represents the number of calories your body needs at rest. This is the baseline for determining your daily caloric needs.
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Set Realistic Goals: – Aim for a gradual and sustainable weight loss of about 1-2 pounds per week. This often translates to a daily calorie deficit of 500 to 1,000 calories.
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Monitor Caloric Intake: – Keep track of your daily caloric intake using food diaries, mobile apps, or online tools. Be mindful of portion sizes and accurately log your meals and snacks.
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Focus on Nutrient-Dense Foods: – Choose nutrient-dense foods that provide essential vitamins, minerals, and other nutrients without excessive calories. This ensures you meet your nutritional needs despite consuming fewer calories.
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Reduce Empty Calorie Foods: – Minimize the consumption of foods and beverages high in added sugars, saturated fats, and empty calories. These can contribute significantly to your daily calorie intake without providing substantial nutritional benefits.
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Increase Physical Activity: – Engage in regular physical activity to increase your overall energy expenditure. This includes both aerobic exercises (e.g., walking, running, cycling) and strength training, which can boost metabolism and help preserve muscle mass.
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Calculate Total Daily Energy Expenditure (TDEE): – Determine your TDEE by factoring in your activity level. TDEE represents the total number of calories your body needs in a day, considering your daily activities and exercise.
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