When you work out, you’re looking to improve your fitness, increase your performance, and build strength. Two keys to doing this are improving your nutrition and having a calorie deficit.
Working out on its own will not lead to long-term weight loss. You have to have a calorie deficit, eat the right food, and increase your physical activity. Combining a calorie deficit with moderate exercise can produce healthy weight loss and long-term benefits you will notice.
If You Eat More Calories Than You Burn, You Will Not Lose Weight
The harder you work out, the hungrier you might feel. This is because your body is begging you for energy. If you do a strenuous workout and then afterward gorge yourself on fatty foods, you might be negating all the hard work you’ve done.
Calories are the units of energy in the food and beverages you consume. Being calorie deficient for an extended amount of time leads to weight loss. This is because your body requires the same amount of energy to function. If it does not get this energy from food, it will get the energy from your fat stores and possibly muscle.
Eating less food and low-calorie foods are two ways to have a calorie deficit. Another way is by working out, especially weight lifting. The more muscle you build, the more calories your body needs. The more muscle you put on, the easier it is to lose weight and keep it off.
How Many Calories Do You Need?
The number of calories a person needs varies based on their sex, physical activity levels, age, body composition, height, and weight. For example, a man who is 20 years old and has an active lifestyle needs 3,000 calories a day. Conversely, a man who is 45 and sedentary only needs 2,200 calories a day.
An active woman between 18 and 25 will need around 2,400 calories daily. At the same time, a sedentary woman who is 45 years of age will need about 1,800 calories. The answer to the question, what is a calorie deficit, will vary from person to person.
Speaking on the subject, the fitness experts at Fitmate commented, “You create a calorie deficit when you consume fewer calories than your body uses. If your body uses 2,000 calories in a day and you consume 1,500 calories, then your calorie deficit is 500 calories.”
Calorie Deficient yet Eating Enough Protein
When you strength train, your muscles are torn, damaged, and repaired by your body. Proteins reconnect torn fibers, making them stronger than they were before. It doesn’t matter where your protein comes from, be it plant or animal sources. What matters is that you have a sufficient amount of protein in your calorie-deficient diet that allows your muscles to rebuild after a strenuous workout. Protein-rich foods combined with fat and carbohydrates are the key to building muscle with a calorie deficit.
Track Your Progress
If your goal is to lose weight, you need to track your calorie deficit throughout the day. Success requires a combination of nutrition and exercise. Each person is different. That is why it is good to work with experts who can help you achieve your fitness goals.