Hello, health-conscious people! Are you ready to lose those extra pounds, but overwhelmed by the idea that you need to cut calories? You’re not the only one. We all struggle to find the right balance between eating healthy and losing weight. What if I told that there is a better way to create a sustainable, healthy and achievable calorie deficit? Let’s explore the world of calorie-deficits and learn how to do it correctly, with tips from fitness superstar Courtney Black.
Let’s first ask ourselves: why is it so difficult to stick to a diet that restricts calories? Is it that we don’t see results fast enough or are we trying to make drastic lifestyle changes at once? Truthfully, our bodies are designed for us to be protected from starvation. When we reduce calories too rapidly, our metabolism slows and weight loss stops. Understanding your maintenance calories, or the amount of calories needed to maintain your weight, is crucial.
How can you create a deficit in calories without feeling deprived of food? Courtney Black has some great tips to get you started. She suggests that you start with a deficit between 100 and 500 calories per day. It may not seem like much but it adds quickly. A 500-calorie deficit per day equals 3,500 cals a week. This can result in a 1 pound weight loss. It is important to be flexible, and adjust your intake according to how you feel.
Focus on foods that are high in volume. These foods will fill you up, without adding too many extra calories. Think of chicken, prawns and oats. These foods are not just nutritious, but they also make you feel fuller for longer. Courtney suggests setting a range of daily calories rather than a rigid target. If your goal is to consume 2,000 calories per day, you should aim for a range between 1,900 and 2,100 calories. This flexibility allows you the freedom to adjust your intake based on hunger levels.
What about exercise? Courtney suggests that you start with something easy: walking. Walking 10,000 steps per day can burn 500 calories. This adds up 3,500 calories in a week, the equivalent of losing 1 pound. This is a simple way to create a deficit in calories without changing your diet. It’s also a great way for you to get active and improve your health.
Remember that creating a calorie-deficit is not easy and requires patience, consistency, and time. Be gentle with yourself and take it at your own pace. Drastic measures only lead to disappointments and plateaus. Find foods and recipes that you enjoy and don’t punish yourself if you make a mistake. You can always get on track to continue achieving your goals.
What’s the main takeaway? Weight loss is an ongoing journey, and creating a deficit in calories is only one part of that journey. You can lose weight without feeling deprived by understanding your maintenance calories and focusing on foods with high volume. Remember, it’s more than just the numbers. It’s about feeling great and leading a balanced, healthy life.
Remember this as we conclude: Your health is the greatest asset you have. Be patient, be consistent, and celebrate any progress you make, no matter how little.
