Losing weight is the need of many people to have a slim, ideal figure. However, not everyone has the time and qualifications to exercise and play sports every day to burn excess calories. Therefore, there are quite a few people looking for the calorie deficit without exercise method to lose weight. So is this method good and effective? Let’sMy Auris learn about this method as well as answer questions in detail through the following article.
What is a calorie deficit?
Each body has a different basal metabolic rate, also known as BMR. This index is the basic number of calories your body will burn each day to meet the body’s needs for activity.
Eating in a calorie deficit can simply be understood as eating fewer calories than the body burns. This includes calories from the body’s BMR and calories burned during exercise and movement during the day.
In addition, calorie deficit also requires attention to other factors because these factors can affect the number of calories you burn each day. Such as metabolism, menstrual cycle and any medical conditions.
Why do you need to eat a calorie deficit to lose weight?
Many people know about the calorie deficit diet without exercise to lose weight, but sometimes they still don’t understand the reason.
Calories are units of energy that the body takes in from food and drinks and consumes for daily living activities. The amount of calories you burn each day consists of 3 factors:
- Resting energy expenditure (REE): this is the energy that the body uses to rest, to maintain the body’s vital functions such as heart beating, breathing, kidney dialysis,…
- Digestive thermogenesis: this is the energy the body consumes when digesting and absorbing food, converting them into energy. Normally, carbohydrates and fats produce 5-15% of our total energy, which means that to absorb 500 calories from carbs and fats, 25-75 calories will be needed. This number for protein is 20-25%, equivalent to 100-175 calories.
- Active energy: this energy needs to be consumedDepression during physical or non-physical activities, such as anxiety, stress or office work.
In fact, body fat is stored energy, used when the body lacks energy. If you eat less than the calories consumed for the above three factors, you will put your body in a calorie deficit. At this time, the amount of fat will be used to supplement and provide energy deficiency for the body. If you practice a calorie deficit regularly over a period of time, you will lose weight effectively.
So, no matter which diet you choose, the most important thing is to create a calorie deficit. This will help you eat a calorie deficit without exercising and still lose weight steadily.
Is eating less to create a calorie deficit good for weight loss?
Eating less than losing weight is probably a mistake that everyone makes. Cutting down too much energy for a long time will cause the body to understand that we are starving and enter a state of regeneration. From there, the body will use a number of body functions, destroying cells and muscles to get energy and increasing fat accumulation to warm and protect internal organs.
As a result, you lose weight but your health is not guaranteed and your body feels lethargic, tired, and sluggish when working. Furthermore, more fat will be stored and muscles will decline.
Therefore, although applying a calorie deficit regime to lose weight, it is necessary to pay attention to the difference between energy intake and consumption should not be too large to avoid causing disturbances in the body’s endocrine system. Many people do not believe this advice. Weight gain will return due to the body’s physiology or biochemistry.
Instructions on how to eat a calorie deficit without exercise education
To have a suitable calorie deficit diet while still ensuring the health of the body, everyone needs to pocketPay attention to the following:
Calculate appropriate calories
Make sure you calculate your BMR, consider the amount of calories your body needs to maintain your current weight and then reduce your total daily energy intake by 10-25%. This helps lose weight safely and ensures health.
Ensure nutrition
Do not cut down too much but should supplement a variety of foods, full of nutrients in your daily diet. Choose foods with high nutritional value such as green vegetables, fruits, chicken, fish, whole grains and foods rich in protein.
Avoid eating too little
Eating too much, eating too little can cause nutritional deficiencies and affect your health. of the body. Because eating too much will make the body feel hungry, tired or not have enough energy to perform daily activities.
Divide into many small meals throughout the day.
Instead of eating large meals, you should divide them into many small meals throughout the day. This will limit eating large amounts at one time as well as cut calories appropriately.
Track weight loss progress
Use a notebook or application to track your weight loss process and calorie deficit menu. From there, make appropriate adjustments to ensure health and lose weight more effectively.
Abstain from bad foods
Foods containing a lot of sugar such as soft drinks, cakes, candy,… or snack foods, processed foods with lots of spices, grease, and bad fats will cause weight to increase quickly and are not good for the body’s health, especially the heart and blood. pressure, diabetes,…
Cooking at home
Preparing ingredients and cooking at home will help provide and ensure more nutrition. At the same time, you also control calories wellMore for weight loss. Besides, cooking at home also limits spices, oil,… However, when applying it, it needs to be done properly to avoid causing health effects. Besides, to eat an appropriate calorie deficit and ensure nutrition, you should consult nutritional advice from experts and doctors.
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