Burning excess fat directly depends on energy consumption and expenditure
OR caloric deficit it is the main “secret” of weight loss. It basically consists of expending more energy than you consume. In this way, your body will look for other sources of energy, such as body fat stock, in order to carry out all daily functions. This is why weight loss is inevitable when we find ourselves in these conditions.
How to get into a calorie deficit
Therefore, to enter a calorie deficit, in addition to avoiding foods with many calories, it is also advisable to practice physical activity to increase the body’s energy needs. But not everything is so easy and simple. We must be careful not to make a deficit too aggressive for the body, just as it is also important to be careful not to stagnate.
“Following my students, I realize that many start a diet to lose body fat and do very well on their own. But, after a while, they can’t get out of this stagnation process. The person eats little, does exercise and not seeing the results”, reveals the coach and sports adviser, Leander Twin.
According to the specialist, this usually happens due to the body’s adaptations in the process of losing weight. What used to be a calorie deficit for you, after some time, may no longer be.
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“It’s simple: if you’re in a calorie deficit, you’re losing fat. If you’re not losing weight or fat or anything: you’re not in a true calorie deficit. You’re in an imaginary calorie or mathematical deficit, which is basically nothing,” says the trainer.
“In the beginning, for example, when you weigh 100 kg and start a diet with ‘X’ calories, you have a metabolism working at 100%. But the body will try to stop it. Lower your metabolism and if you don’t lower your calories of your diet, you become stagnant,” completes Twin.
To break this stagnation it is necessary to increase the caloric deficit. And the only ways to achieve this are to train and eat. You need to train more and/or eat less.
That’s why it’s essential not to start a weight loss plan with aggressive strategies. In addition to offering health risks and increasing your chances of developing some sort of craving, they can still leave you with no alternatives as your metabolism adjusts to the new reality.
“If you’re stagnant, you can and should cut, at least, 300 calories. Cutting out carbs and fat, but keeping protein at 2g/kg at that time. It’s also possible, along with this maneuver, to increase energy expenditure a bit.” “, with an extra hour of aerobics a week. Have common sense in these adjustments, it is not interesting to exaggerate because they will make you lose muscle mass,” concludes Twin.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
