Burning more calories than you take in in a day is called a “calorie deficit,” and it’s the basis of many weight-loss equations. The idea is that daily calories in minus daily calories out = calorie deficit.
The first thing to understand is that a pound of fat is made up of about 3,500 excess calories. To lose a pound of fat, you need to create a calorie deficit of 3,500 calories. For example, if you want to lose a pound a week, divide 3,500 calories by seven to get 500; that means you’ll lose 500 calories a day in total.
What Calorie-Burning Strategies Help You Lose Weight Fast?
If your goal is to lose weight, here are three ways you can create a daily calorie deficit:
1. Eat fewer calories than you burn each day
Remember that your body burns calories throughout the day as part of your basal metabolic rate (BMR), because your body needs energy (calories) to perform the basic functions necessary for survival. It is important to know what your BMR is so you can estimate how many calories you burn in an average day.
You also burn some calories through normal daily activities like showering, cleaning, walking, typing, and exercising (which use more calories each day). Simply taking in fewer calories each day means you have to burn fewer excess calories.
Easy ways to do this include eating less fast food or junk food, eating more fresh fruits and vegetables, eating lean protein, cutting back on bad fats, and drinking more water.
2. Burn more calories than you consume by increasing your physical activity
If you eat enough calories to support your BMR but exercise more, you will create a calorie deficit just by burning the extra calories. This only works if you don’t overeat in the first place. For example, if you exercise more to burn an extra 500 calories a day, you will lose about a pound of fat in a week (500 calories x 7 days = 3,500 calories).
You can exercise more or just add more movement to your daily lifestyle. Some ideas: walk instead of drive, always take the stairs, move around at work instead of sitting at a desk, play with your kids or dog, do squats while watching TV. Get creative with your day, the possibilities are endless
3. Combine eating fewer calories and exercising to burn more calories
This is the most effective way to lose weight and keep it off. Creating a significant calorie deficit is much easier when you combine eating less with exercise because you don’t have to go on too many diets or do a lot of exercise. Studies show that combining diet and exercise leads to more weight loss than either method alone. One theory is that exercise increases your metabolism, which in turn promotes even more fat burning.
For example, if you cut 200 calories a day from your diet and burn 300 calories a day through exercise, you’ll lose about a pound a week. Compare that to the other examples above – you’re losing weight at the same rate without having to make major changes to your diet or exercise routine.
The key to any weight loss success is consistency. Over time, your calorie deficit will “add up” and you will lose the extra pounds. But remember to be extremely precise with your calorie intake and exercise regimen, because it is a mathematical equation after all.
It is important to note that while this calculation may seem simple, our bodies are actually quite complex. We have emotions, hormones, stress, and many other factors that can affect the equation, so you may not always see the results you expect based on the equation alone.
Practical tips for easily maintaining a daily calorie deficit
Many people think that losing weight means making big changes to your diet or exercise routine, but the truth is that it’s the small, daily habits that make the difference.
- Reduce your portion size without feeling hungry: Instead of filling your rice bowl, use a smaller bowl. You’ll still feel like you’ve “eaten all your food” but you’ll actually be consuming fewer calories. Also, eat slowly and chew thoroughly. It takes about 20 minutes for your brain to register that you’re full.
- Tackle cravings: When you’re craving something sweet or fast food, try drinking a glass of water or eating an apple first. Most of the time, cravings are just due to dehydration or fatigue.
- Take advantage of the waiting time: stand up and walk around when you make a phone call, take a walk around the house after a meal, or do some stretching exercises during your coffee break. These short movements may be small, but they add up to burning calories consistently.
- Meal prep: If you wait until you’re too hungry to go out and find something to eat, you’re more likely to choose high-calorie foods. Keep a box of pre-cut veggies, fruit, or nuts handy so you always have healthy options when you need them.
- Stay motivated: Record your weight, waist size, or how you feel (e.g. better sleep, less fatigue) each week. Seeing results, no matter how small, will help motivate you to keep going.
