"Understanding Caloric Deficit: Your First Step Towards Sustainable Weight Loss"
Have you ever wondered why, despite your efforts, you’re not losing weight? The key may lie in a simple yet powerful concept: the caloric deficit.
A caloric deficit occurs when your body burns more calories than you consume. This forces your system to use stored fat as energy, which is what leads to weight loss. In short, to lose weight, you must create and maintain a moderate caloric deficit over time.
But be careful: not all deficits are the same. A deficit that is too drastic can slow down your metabolism, cause fatigue, and lead to a rebound effect. On the other hand, a controlled and sustainable deficit allows you to lose weight without giving up essential nutrients.
🔹 How do you calculate your ideal deficit?
- Calculate your Total Daily Energy Expenditure (TDEE).
- Subtract about 15–20% from that number. That’s your target for weight loss.
For example, if your TDEE is 2,000 calories, your goal for weight loss could be around 1,600–1,700 kcal/day. This way, you’ll allow your body to burn fat while staying energized and healthy.
🔹 Practical Tips:
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Don’t skip meals – prioritize quality foods.
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Include protein in every meal to protect muscle mass.
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Stay hydrated – often we confuse thirst with hunger.
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Move every day, even if it’s just a 20-minute walk.
✨ Final Thought:
Weight loss isn’t a race – it’s a journey of awareness. Knowing how your body works and respecting its rhythm is the key to achieving lasting results.
🍽️ Need a practical guide?
DietaSmile has prepared for you a free PDF with 15 days of calorie deficit menus, easy to follow and designed for those who want to lose weight in a balanced way, even after the holidays: