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What is the caloric deficit and how to apply it

Qué es el déficit calórico y cómo aplicarlo

If you live looking for solutions to lose stubborn pounds and that the clothes you love look the way you want, surely you have come across the term caloric deficit.

When you hear it for the first time it may sound complicated. But the truth is that this is the easiest way to lose weight and long-term measures.

Of course, you must apply it correctly or you will end up weak, flaccid or gaining more pounds than you lose…. Ready to learn everything about caloric deficit?

What is the caloric deficit?

If you wonder what a caloric deficit is, it's very simple: it means reducing the calories that enter your body when you eat or drink.

It turns out that calories are substances that provide energy to the body. And every day, we need a certain amount of them for our organs to function and for us to carry out our daily activities.

It happens that when we eat more calories than we expend (because we are sedentary or overeat), the numbers on the scale and the tape measure increase.

That is why we must reduce the amount of food and drinks we eat, as well as choose healthier options with fewer calories, so that you can achieve your goal.

Tips to make an efficient caloric deficit

  • Don't obsess about counting calories

To make a caloric deficit you should not count the calories in each bite you eat.

Not only because it is ineffective, but it can cause you anxiety and frustration, not "meeting" the goal you set for yourself.

You can create filling and balanced dishes using your hands as a measure. Learn how to apply it in this video made by our CEO, Bernard Kizer: watch the video

Do not leave out any micro or macronutrient

  • Proteins: they will be your best allies because they are the most satiating macronutrient. Ideal if you consume between 1.8 and 2 gr. of protein for each kilo of weight so that you do not lose muscle mass along the way. Prefer those of high biological value such as meat, fish, milk or eggs. Find out everything about proteins in this article .
  • Carbohydrates: A common mistake that can cost you dearly is to eliminate carbohydrates. Remember that they are your first source of energy, they help to recover the muscles after exercise and, since they fill you up quickly, they can avoid cravings for sweets and fried foods in the middle of the afternoon. In this post you can learn which ones to choose.
  • Fats: Many think that the more you eat fat, the more fat deposits you accumulate. But choosing the right ones makes it easier to lose weight and lose inches. And they are necessary to absorb vitamins and minerals that contribute to feeling full. In the post Eat fat to lose fat? we explain everything to you.
  • Fruits and vegetables : in addition to all the vitamins that contribute to health, hair, nails and more, this group of foods offer satiety and energy. And since they contain fiber they add volume to the diet so you will feel less hungry while you are nourished.

6 recommendations so that your hypocaloric diet is not a trauma

  1. Consider it a lifestyle: take advantage of the caloric deficit to change your eating habits. If you lose weight and abandon your healthy diet, you run the risk of gaining the weight you lost, even more.
  2. Lean on a doctor or nutritionist: here we are offering you general recommendations, but each body is different. To adapt your caloric deficit to your age, lifestyle, physical condition and health, an expert on the subject will be your best ally.
  3. Clean out your fridge and your pantry: creating a caloric deficit requires willpower. Therefore, it is convenient for you to have sugary cereals, fried snacks, sugary drinks and frozen foods at a distance. If you fall into their clutches away from home, don't beat yourself up, but don't make it a rule. For that, not having them in sight will help you a lot.
  4. Pay attention to what you feel: many times we eat out of stress, boredom, sadness or excess of joy. Therefore, before taking a good bite of a cake or a churro, think about why you are doing it. That will make you more aware of what you eat.
  5. Do exercises: activating your body is essential to burn calories. But it's not about spending hours in a gym or jogging around the park 100 times. If you are sedentary, go easy. Choose an activity that you enjoy and practice it for 30 minutes a day to start seeing changes in your figure and even in your mood.
  6. Sleep 7 to 8 hours a day: did you know that poor sleep can make it difficult for you to lose weight and cause you to accumulate fat? If you have trouble getting a deep and prolonged sleep, try the most basic tips: get away from electronic devices two hours before bedtime, take a hot shower, avoid annoying noises, have a light dinner and look for activities that relax you.

You already know what a caloric deficit is and how to apply it properly. When you start?

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