{"id":35378,"date":"2022-06-23T15:49:27","date_gmt":"2022-06-23T13:49:27","guid":{"rendered":"https:\/\/getindya.com\/?p=35378"},"modified":"2026-11-03T17:30:51","modified_gmt":"2026-11-03T16:30:51","slug":"calorie-deficit-weight-loss","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/calorie-deficit-weight-loss\/","title":{"rendered":"What to eat for weight loss: understanding a calorie deficit"},"content":{"rendered":"\n

If losing a few kilos is appropriate for your sports goals, a <\/span>controlled calorie deficit<\/b> can be the missing piece of the puzzle.<\/span><\/p>\n

Intermittent fasting, keto, paleo, <\/span>light<\/span><\/i> or <\/span>vegetarian<\/span><\/a>\u2026 Thinking of skipping dinner? Giving up carbohydrates? Living on protein shakes for the rest of your days?<\/span><\/p>\n

When it comes to weight loss, understanding your needs and setting a clear goal are key.<\/span><\/p>\n

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What is a calorie deficit?<\/span><\/h2>\n

A <\/span>calorie deficit<\/b> means consuming fewer calories than your body needs to maintain its current weight. In other words, eating less energy than you expend over time.<\/span><\/p>\n

You can create this deficit by <\/span>reducing dietary energy intake<\/b>, <\/span>increasing physical activity<\/b> or combining both.<\/span><\/p>\n

The main aim is to <\/span>lose fat<\/b><\/a>. In a deficit, the body draws on stored energy, including fat, resulting in weight loss. <\/span>However, the deficit needs to be reasonable and appropriate: extreme calorie restriction<\/b> can reduce muscle mass and have other negative effects on health.<\/span><\/p>\n

Here is how it works!<\/span><\/p>\n

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What should I eat to lose weight quickly?<\/span><\/h2>\n

Are you looking to <\/span>lose fat<\/b><\/a>?<\/span><\/p>\n

We doubt you clicked on this post to find out how to lose the muscle you worked so hard to build through Bulgarian split squats and other devilish inventions.<\/span><\/p>\n

If you searched for <\/span>what to eat to lose fat<\/b>, the answer does not lie in the name of a particular strategy or diet.<\/span><\/p>\n

You may have heard a lot about <\/span>intermittent fasting<\/b>. Unless you have been living under a rock, the term probably rings a bell.<\/span><\/p>\n

In recent years, marketing has put intermittent fasting everywhere, leading many people to see it as the answer to everything.<\/span><\/p>\n

But <\/span>does intermittent fasting really work for fat loss<\/b>?<\/span><\/p>\n

The answer is straightforward: <\/span>intermittent fasting<\/b> can lead to fat loss when it helps you maintain a <\/span>calorie deficit<\/b>. That means <\/span>consuming less energy than your body expends<\/b>.<\/span><\/p>\n

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How do you create a calorie deficit?<\/span><\/h2>\n

There are many possible strategies. They concern both <\/span>what you eat<\/b> and <\/span>what you expend<\/b> through metabolism, daily activity and training.<\/span><\/p>\n

Exactly: energy in and energy out.<\/span><\/p>\n

The key is finding a <\/span>strategy or <\/b>personalised diet<\/b><\/a> that suits you<\/b>: your tastes, habits, schedule, cooking time and skills, goals, training, activity, rest and so on.<\/span><\/p>\n

As we have said more than once (probably more than ten times), <\/span>nutrition works when it is applied to you and your circumstances at that moment<\/b>.<\/span><\/p>\n

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Do you need a nutritionist to introduce a calorie deficit?<\/span><\/h3>\n

It is a good idea. To include a <\/span>calorie deficit<\/b> in your eating plan, work with a <\/span>nutritionist<\/b><\/a> who considers how your body works and how you live day to day.<\/span><\/p>\n

If you enjoy eating (we certainly do), cutting calories is not always a pleasant experience. Let’s be honest.<\/span><\/p>\n

The good news? At the time of writing, the <\/span>INDYA app<\/b><\/a> offered more than 7000 recipes to help your nutritionist design a varied plan. That makes a <\/span>calorie deficit<\/b> easier to manage and helps you understand <\/span>how to eat for weight loss<\/b>, with ongoing support through chat or, if you choose, video calls.<\/span><\/p>\n

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How to calculate the calorie deficit you need<\/span><\/h2>\n

Calculating a <\/span>calorie deficit<\/b> involves factors such as age, sex, weight, height, basal metabolic rate, activity level and weight-loss goals.<\/span><\/p>\n

The <\/span>main steps<\/b> are:<\/span><\/p>\n

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