CALORIC DEFICIT
The Power of a Caloric Deficit
Fat loss is a common goal for many people, whether for health, aesthetic, or performance reasons. The key to achieving effective and sustainable fat loss is creating a caloric deficit, meaning consuming fewer calories than the body expends.
What is a Caloric Deficit?
It occurs when calorie intake is less than the total energy expenditure of the body. This expenditure includes energy used for vital functions (basal metabolic rate), physical activity, and digestion. To lose fat, the body must use its energy reserves.
How to Calculate It?
1r Calculate Basal Metabolic Rate (BMR)
Here are different formulas:
(Harris Bennedict)
-Men: BMR = 10 x Weight (kg) + 6.25 x Height (cm) – 5 x Age (years) + 5
-Women: BMR = 10 x Weight (kg) + 6.25 x Height (cm) – 5 x Age (years) – 161
(Cunningham)
-22 x Lean body mass (kg) + 500
(Simple)
-Weight x 22
2n Multiply the BMR result by daily physical activity
-Sedentary (3k-5k steps) + (3-6 training days) = 1.3-1.6
-Lightly active (8k-10k steps) + (3-6 training days) = 1.5-1.8
-Active (13k-15k steps) + (3-6 training days) = 1.7-2.0
-Very active (20k steps) + (3-6 training days) = 1.9-2.2
3r Subtract 300 to 500 kcal from the result
-Result - 300 or 500 kcal = final result
Strategies
Control Portions: Being aware of portion sizes can help reduce calorie intake without the need to count every calorie.
Choose Nutritious Foods: Opting for nutrient-rich foods, such as fruits, vegetables, lean proteins, and whole grains, not only helps control calories but also ensures the body receives the necessary nutrients.
Increase Physical Activity: Incorporating regular exercise, both cardiovascular and resistance, increases caloric expenditure and helps maintain muscle mass during fat loss. Studies show that combining both types of exercise is effective for reducing body fat (Willis et al., 2012).
Set Realistic Goals: Setting realistic and achievable goals is key to maintaining long-term motivation.
The Importance of Strength Training
It is crucial to understand that weight loss does not always mean fat loss. It is possible to lose weight while also losing muscle mass, which can be counterproductive. That’s why it is important to combine a caloric deficit with strength training exercises to preserve muscle mass (Bodsworth et al., 2018).
Side Effects
An excessively high deficit can have negative effects, such as fatigue, muscle loss, and decreased performance. A balanced and sustainable approach is recommended.
Conclusions
Fat loss through a caloric deficit is a process that requires time, patience, and consistency. By focusing on healthy habits, such as portion control, choosing nutritious foods, and regular physical activity, you can achieve your goals effectively and sustainably.
References
Bodsworth, J. M., et al. (2018). Resistance training and fat loss: a systematic review and meta-analysis. Obesity Reviews.
Willis, L. H., et al. (2012). Effects of aerobic and resistance exercise training on body composition, weight loss, and health-related quality of life in older adults. Journal of Aging and Physical Activity.