Weight loss is a function of calories in versus calories out. Cutting back happens when you create a calorie deficit; this means that you burn more calories than you take in. For example, if your daily calorie intake is 1,300 Kcal and you burn 1,500 Kcal each day with exercise and daily activities, you’ll be creating a calorie deficit of 200 Kcal each day, got it? It’s not that complicated.
As a general guideline, you should not create a daily caloric deficit that exceeds 500 Kcal.
I think you get the big picture, if you burn more calories than you take in, you will lose weight, so maximizing your calorie burn is critical to any weight loss or weight maintenance program.
How to create the calorie deficit
It could create this deficit by many means. You can increase your daily calorie burn by exercising while maintaining the same diet. You can also lower your daily intake and not exercise. Or you could do both. But which one is more effective?
Obviously the third method, and there have been dozens of studies proving its effectiveness for long-term success.
a scientific study
In a pioneering study, 3 groups of adults were chosen to create a daily caloric deficit of 500 Kcal for 16 weeks. Each group was instructed to choose a method, in order to find out which method is better for losing weight.
Group 1 The first group was taught to create a daily caloric deficit of 500 Kcal just by reducing their daily calorie intake.
Group 2 The second group consists of creating the deficit with a supervised program of walking and exercise for 5 days a week.
Group 3 This group combined both methods. They reduced their calorie intake by 250 Kcal and increased their calorie burn by 250 Kcal by exercising.
The Conclusion At the end of 16 weeks, there was no significant disparity in results between the 3 groups. Each group lost approximately 10 pounds.
Thus, it showed that creating a calorie deficit will result in weight loss, regardless of the method used to create the inequality.
But, the study also showed that for effective body fat reduction, the third method turned out to be the most effective. Therefore, the best way to lose weight permanently can be achieved through a combination of exercise and following a proper diet.
Making sure you follow this simple formula is the cornerstone of a permanent weight loss plan.