Have you already heard about the new miracle diet? The last diet you have to do in your life? The diet that is just the latest craze in Hollywood and so on and so forth! What if I tell you that behind every diet is always the same and extremely simple success principle? That sounds good? Well then just keep reading, you’ll be surprised.
Because no matter which self-proclaimed diet guru is trying to sell you in his new book or weight loss program, there is one principle that is common to all diets: THE CALORIE DEFICIT!
Yes, it is that simple. No matter what your diet or exercise program looks like, the goal is always to spend more calories than you consume.
Of course, there are different approaches and many people willing to lose weight are simply overwhelmed, to independently monitor their calorie balance. Therefore, one or the other diet certainly has its raison d’être. I just want to tell you today that losing weight is really easy, at least in theory.
What is a calorie deficit?
As I said, it is simply about consuming more calories than you eat. The bill behind it is quite simple: the higher your daily calorie deficit, the more you lose weight. One kilo of fat has about 9000 kcal, but only 80 to 85 percent of your body fat consists of pure fat, the rest is water and other deposits.
So if you want to lose one kilo of body fat, you need to spend about 7200 to 7650 kcal more than you eat. For example, a calorie deficit of 500 kcal a day would take you about 15 days to lose one kilo of body fat.
In order to really be successful in the long term, you should not overdo it with the calorie deficit. On one hand, your body needs enough nutrients and calories to stay fit during a diet. On the other hand, a high deficit makes it much harder to keep up with the calorie-restricted diet. A calorie deficit of 500 calories a day is already a decent project, you should not save more.
If you are not in such a hurry to lose weight, I would recommend a calorie deficit of 300 kcal a day. You can hold on well in the long term and one or the other small sin can sometimes be ironed out. Therefore, it’s time to put your diet to the test. Because calorie counting does not mean to go hungry. On the contrary, you can eat properly even with reduced calorie intake, because what’s on the plate is crucial.
Your rule of thumb “calorie density”
As a simple rule of thumb, you can orient yourself to the calorie density.
- Foods with a caloric density below 1 are recommended and you can eat enough. Examples include many vegetables and fruits.
- Foods with a calorie density between 1 and 2 should be restricted to you.
- Foods with a calorie density above 2 should only be eaten in small quantities.
Caution! However, this rule of thumb does not apply to drinks. When drinking, you should focus on non-calorific drinks, that is, with a calorie density of 0, such as water, most unsweetened teas, and black coffee.
If you follow this rule of thumb, that’s already half the battle.
Long-term nutrition change instead of radical diet
Better than a short-term diet with very limited calorie intake is a long-term changeover in the diet to healthy foods with many nutrients and a low-calorie density.
You’ll see that it will be so much easier for you to persevere and your achievements will last long. A diet in which you fall back in the old patterns of behavior after successfully losing weight brings nothing. Before you know it, the lost pounds are back on your hips. Hello yo-yo effect!
The advantage is that you can indulge in a permanent change from time to time in something delicious, without compromising the success of your diet.
Exercising supports you in your project
To make it easier for you to reach the calorie deficit, it is recommended to do exercise regularly. You burn extra calories, boost your fat-burning metabolism, and build muscle. This not only shapes your body and gives it a taut look, but also increases your basal metabolic rate.
So you burn more calories, even if you do not do anything. While you lay down like a couch potato, your muscles will be burning diligently calories. A tempting idea, right? 😉
But nothing comes from nothing! Therefore, of course, the muscles must first be built. In addition to a regular endurance training to burn fat such as jogging or cycling, you should therefore also do regular strength training.
Just a few targeted exercises – such as a 7-minute workout – enough to train a large part of your muscles. So you do not necessarily have to spend hours in the gym if that does not appeal to you at all. Few exercises, including squats, bench presses, deadlifts, pull-ups, burpees, or push-ups that you do twice a week, with eight to twelve repetitions each, are enough to train the largest muscle groups.
In our articles, you can find more information about bodyweight training or the best exercises to do at home.
Alternatively, you can try the newly popular EMS training (electrical muscle stimulation), which uses electricity to activate your muscles. Although I would not recommend the EMS training as the sole strength training. But, if you have to go fast, the EMS training is a good supplement to the classic strength training.
You see, at least in theory, losing weight is easy. I would be delighted if the knowledge of the theory behind every weight loss success helps you achieve your goals.