About Calorie Deficit Diet

A person can create a calorie deficit by not consuming as many calories as they need to maintain their body weight during a day or week. Over time, this calorie reduction can lead to weight loss. A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn.

The body needs to burn a certain number of calories to

perform all its functions each day.

How many calories a person needs each day varies based on their

Sex

Age

Physical activity levels.

Height

Weight

Body composition.
 

Maintaining a calorie deficit is an important part of weight loss, but it is not the whole picture.

This is because calories are not a trusted source and are the only thing to affect weight.
 

To lose 1–2 pounds (lb) per week, a person would need to eat 500–1,000 calories fewer than

the number of calories their body needs per day.

If a person is sedentary, meaning that they only move as much as they need to live

independently but do not exercise or engage in other physical activities, they should start to

get 30 minutes of exercise each day, if possible.

 

A person can replace some higher calorie foods with lower calorie foods, increase their water

intake, and eat more fiber to feel full.

Diet:

One component in creating a calorie deficit is changing what a person eats and drinks each

day. A person should focus on foods that are rich in nutrients but low in calories. According to

the Dietary Guidelines, a healthy eating pattern with fewer calories should be included.
 

Vegetables:

Including dark green, red, orange, starchy, and other vegetables.

Grains:

At least half of which should be whole grains.

Fruits:

With a focus on whole fruits.

Proteins:

Such as lean meats, poultry, eggs, legumes, nuts, soy products, and seafood.

Low fat:

Fat-free dairy, including milk, yogurt, cheese, or fortified soy beverages.

Healthful:

Oils, such as olive oil, or canola oil.

One should also avoid consuming sugary drinks and trans fats. They may also wish to

increase the amount of water they drink, which will help them stay hydrated and replace any

sugar-sweetened beverages they usually consume.

Exercise:

An important part of weight loss is exercise. A person who is not active at all should try to

increase their daily activity levels if they can.

This Can Include Activities Such As

Walking.

Taking the stairs instead of the elevator.

Hiking.

Playing a recreational sport.

Biking.

A person can do the following activities to meet moderate physical activity guidelines

Brisk walking. 

Light snow shoveling.

Doing light yard work.

Biking at a casual pace.

Actively playing with children.

The more physically active a person is, the more calories they will burn. This increases

 the number of calories they need, which can make creating a deficit easier.

Creating a calorie deficit may be helpful if a person wishes or needs to lose weight. One can

do this using a combination of diet and exercise. They should try to focus on eating highly

nutritious foods, drinking more water, and exercising regularly. A person should aim to lose no

more than 1–2 lbs per week to avoid potential health issues associated with not getting

enough nutrients.