TIMES MALANG, JAKARTA – A calorie deficit diet is a proven method for weight loss. According to Halodoc this diet involves consuming fewer calories than your body needs daily, forcing it to utilize stored fat as an energy source.

While effective, achieving a sustainable calorie deficit requires proper planning and consistency. Here are practical steps to follow.

1. Calculate Your Daily Calorie Needs

Before starting a calorie deficit, determine how many calories your body needs daily. This can be done using two methods: manual calculation or an online calorie calculator. Both methods will give you your Resting Energy Expenditure (REE) or Basal Metabolic Rate (BMR).

This represents the calories your body uses for basic functions like breathing and regulating body temperature. Multiply this number by your activity level to find your Total Energy Expenditure (TEE), which represents your total daily calorie requirement.

Once you know your TEE, subtract 500 calories to create a moderate deficit. According to Halodoc, this amount is considered safe and effective for most individuals, promoting steady weight loss of about 0.5 kg per week.

Extreme calorie reduction might lead to nutrient deficiencies and other health problems, so it’s essential to approach this gradually. Instead of cutting meals entirely, focus on consuming nutrient-dense but low-calorie foods. It includes:

• Vegetables: Leafy greens, broccoli, tomatoes, cucumbers, and carrots.

• Fruits: Apples, berries, bananas, and avocados.

• Protein sources: Skinless chicken, fish, eggs, tofu, and tempeh.

• Whole grains: Oatmeal, brown rice, and quinoa.

• Low-fat dairy products: Yogurt, cheese, and milk.

These foods will keep you full longer and support overall health.

2. Incorporate Regular Exercise

Diet alone can create a calorie deficit, but pairing it with exercise accelerates weight loss and promotes better health. For beginners, the site suggests starting with simple activities like walking, using stairs, or cycling.

As you build stamina, try moderate-intensity activities such as jogging, jumping rope, or brisk walking. Aim for at least 30 minutes of exercise three to five times per week.

3. Combine Diet and Exercise

A combination of healthy eating and physical activity is the most effective way to maintain weight loss. A 2014 study published in the Journal of the Academy of Nutrition and Dietetics which shows that combining these two approaches leads to more sustainable results compared to diet alone.

Be Cautious with Extreme Deficits

While calorie deficit diets are effective, excessive reductions can have adverse effects, including nutrient deficiencies, slowed metabolism, mood swings, and even weight-loss plateaus. It’s vital to listen to your body and consult a nutritionist if needed.

A calorie deficit diet, when done correctly, is a sustainable and effective strategy for weight loss. By calculating your calorie needs, making thoughtful dietary adjustments, and including regular exercise, you can achieve your weight loss goals safely. Remember, consistency and balance are key to long-term success. (*)