Fat loss or getting rid of extra weight all relates to calories out count. For losing extra fats, you need to reduce calories intake. How many fewer calories are required to get rid of extra fats? This is the question that arises in the minds of all of us when talking about reducing caloric intake. Here, I am going to talk about different calories deficits such as calories medium deficit and weight loss.
For losing accumulation of fats, what people start doing is dieting. Cutting out the number of calories one takes on a daily basis is the fundamental part of all diet plans for getting slim and smart. Different caloric deficits can also have different effects on your health. According to your weight loss goals, you may need a different caloric deficit requirement. Here is a short guide on different sizes of caloric deficits for weight loss.
How to Set Caloric Deficit for Healthy Weight Loss?
Size of Caloric Deficit and Caloric Intake
To cut down your caloric intake, you need to follow a steady path. It is not right that you bring sudden changes in daily consumption of calories. To determine the number of calories to cut down, first, you need to determine that how much fat you want to lose. For example, you want to lose 2 pounds in a week. There are 7,000 calories in 2 pounds. For this much weight loss, you will have to reduce the number of calories you take daily by 1,000 and this will help you in getting rid of two pounds in one week.
However, for different people, different sizes of deficits may work according to their body weight. Make sure that the size of the deficit is not aggressive. It should be slow or moderate. For example, if you take 2,000 calories daily then cutting down 1000 calories daily for losing 2 pounds in one week is an aggressive deficit size. Follow a calories medium deficit for fat loss and have a healthy weight loss.
The larger size of deficit may speed up the process of fat loss, but it can also exert some negative effects on your health. Therefore, keep patience and follow calories medium approach.
Body Weight & Caloric Deficit
The number of calories to cut down is also linked to the weight of your body. From the beginning, you need to set a target to reduce caloric intake according to your body weight for example setting cutting down 12 calories per pound of your body weight.
This is a variable approach and according to different body weights, the number of calories to cut down may be different for a healthy weight loss. Your caloric intake is more related to your energy needs depending on that how much you exercise daily. Therefore, this body weight approach for fat loss is not an ideal choice.
Maintenance Caloric Intake & Caloric Deficit
For setting the number of calories to cut down daily, the best approach to follow is to limit caloric intake according to your caloric maintenance intake. For this, first, determine that how many calories you need daily for maintaining your body weight. According to your energy needs, you need to slash the number of calories you intake daily by a certain percentage.
Caloric Deficit Size & Your Health
Different sizes of caloric deficits have different effects on your body. A lower deficit will not give the results you need and an aggressive deficit size may exert negative effects. Therefore, the best approach is to follow a calories medium deficit for fat loss and you will lose your weight in a healthy way.