You need to understand your body weight workouts and create caloric deficit if you want to lose weight and keep it off forever. The following simple equations are used to know your body weight workouts for healthy weight loss purpose:
Calories Consumed > Calories Expended = Body Weight Increase
Calories Consumed < Calories Expended = Body Weight Decrease
The rule is simple and easy but not the people. If you are overweight now, that means either you ignore the above equation, or you do not understand the correct way to follow the body weight workouts. So, how to create caloric deficit in correct way for healthy weight loss purpose?
Actually, there are 3 ways to achieve a caloric deficit:
1) Adjust your eating habit
The most effective way to create a caloric deficit is counting calories. If you do not count calories, you are most probably eat more than you need as you have no idea what you consume on a daily basis. A report published in the Journal of the American Dietetic Association reveals that 85% of women who are asked to estimate the number of calories they eat in a day under-reported their intake by an average of 600 calories.
Another research indicates that the more overweight we are, the more we underestimate our total calories consumed each day. Taking the number of calories provided above as an example, if you overtake 600 calories a day, that means you will overtake 18000 calories or put on weight of 2.34kg in a month time. And you will put on weight of 28kg in a year time. So, if you are serious about losing weight, please start create a caloric deficit by calculating calories.
(Note: 1 kg = 2.2046 pounds)
If you are new to weight loss and have no idea about calculating calories, does that mean you will fail in the program for weight loss? No, it is not true. Please do not give up even though you do not know how to create caloric deficit through calculate calories at the initial stage. For the transitional period of time, you can monitor your calories intake by “3333″ diet habit as recommended in my calculate calories article. Some of friends try it and find that this diet habit does help them in creating caloric deficit in their initial stage of healthy weight loss.
2) Increase your activity
It does not mean we create a caloric deficit through cardiovascular exercise when i mention about activity. Any activity will give the same impact as long as your heart rate is raised while performing the activity. In fact, our calories that burn in an activity are determined by our actual heart rate. Yes, i repeat. Your heart rate determines the number of calories burned, not the type of exercise or exercise machine you use.
I know that a lot of people depend on the reading about calories burned from the machine. Actually, the majority of cardiovascular machine inflate the number of calories burned. If you are really interested in knowing your heart rate for healthy weight loss purpose, invest a heart rate monitor, and know your target heart rate in fitness program.
No matter what type of exercise you are performing, always remember to make progression. For example, progression in cardiovascular exercise can be accomplish through increasing one or more of the following:
- Frequency: When you exercise more often, you can burn more calories and thus create a caloric deficit.
- Intensity: You can work harder to burn off more calories.
- Duration: You can exercise for a longer period of time to burn off more calories.
3) Boost your BMR (basal metabolic rate)
Even if you successfully create a caloric deficit through adjusting your diet habit, you then come to the big problem. By dieting without strength and resistance training, you may end up losing some body fat, but you will definitely lose your lean muscle as well. When you lose your lean muscle tissue, your metabolism will go down. And you need to eat lesser to maintain the weight.
However, if you diet and perform strength and resistance training, you will lose only body fats, increase your lean muscle tissue, and thus help in boosting metabolism. You can always refer t the right exercise articles for knowing more information on how to build lean muscle.
Creating a caloric deficit can be done by starting the above 3 ways stated above: adjust your diet habit, making progression in activities you perform and include strength and resistance training in your healthy weight loss program.
