Did you know that more than 50% of Filipinos chose to change their eating habits for the better? Not a small feat for people within a food-centered culture! No more eating too much and then saying ‘minsan lang naman,’ but for this positive shift to take hold, it’s best to get started with a calorie deficit mindset.
Unveil the secrets of maintaining a healthy weight with a calorie deficit. Discover how burning more calories than you consume leads to sustainable weight loss and improved health. Learn about resting energy expenditure, the thermic effect of food, and active energy expenditure.
A calorie deficit, simply put, means eating less and moving more. Staying within a calorie deficit provides multiple health benefits such as sustainable weight loss, cardiovascular improvements, and blood sugar level stability. It can even boost your energy levels and improve your mood regularly.
Let’s take a closer look at how this concept works out, starting with the basics!
Digesting “Calorie” and “Deficit”
Digesting Calorie and Deficit
Wonder how these two words tie together? Calories are the energy stored in the food we eat. Believe it or not, the ideal number of calories a person needs daily varies greatly. It depends on factors such as age, sex, height, weight, lifestyle, physical activity levels, and other health conditions. For healthy adults, the estimated calorie intake is between 1,540 to 2,530 calories per day.
Now for the second half of the term, a deficit is a "lack of" something necessary. In this context, being in a calorie deficit means burning more calories than you consume. At a certain point, with less calories available for spending, your body starts using stored energy like body fat, which then leads to weight loss, among other benefits.
Do work with a nutritionist in giving calorie deficit a try because it's not a one-size-fits-all approach. Your ideal calorie intake may be different from someone else's, so take those factors we mentioned earlier into consideration.
Got the foundational information down? Good, the next thing we need to do is put it into action!
Feel the Burn
Feel the Burn
Did you know that even when you’re not moving, you’re also burning calories? Yes, physical activities contribute to your calorie expenditure, but to break it down further, here are the three ways your body spends energy.
Still Burning While You’re Resting
Still Burning While You’re Resting
You’re probably thinking that you only burn calories when you do strenuous physical activities, but this couldn’t be further from the truth! Thanks to resting energy expenditure, our bodies still burn those calories even when we’re completely still. This is because all vital bodily functions like breathing and blood circulation depend on calories to function. Doing nothing is still doing something after all!
Yes, Even When You Eat!
Yes, Even When You Eat!
Chewing, digesting, absorbing, and metabolizing nutrients from the food we eat also expends energy. This is because of the thermic effect of food, which simply means that even the act of eating can help us burn calories.
Get Active
Get Active
Perhaps the most known way to burn off those calories is through active energy expenditure. This is basically everything you choose to do, whether they’re tailored workout routines like running, strength-training, and yoga, or even mundane daily activities like doing house chores and walking!
It’ll All Work Out in the End
It’ll All Work Out in the End
If you’ve reached the end of this article, then you’re well on your way to a healthier life. Having a calorie deficit mindset is foundational for reducing total body fat and lowering your risk of health issues. But remember, it's always best to consult with your healthcare provider to determine your ideal calorie deficit goals, and how to reach them in a safe manner. Now that you know about calorie deficit, get moving and start burning those calories!
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