Weight Loss is Always a Caloric Deficit
Why a caloric deficit is the only way to sustainable weight loss and how to implement it correctly.
Many people search for the 'secret' way to lose weight, but the truth is simple: weight loss only works through a caloric deficit.
What is a caloric deficit?
A caloric deficit means you consume fewer calories than your body burns. Your body must then burn stored energy (fat) to meet energy needs.
The basics:
- Basal metabolic rate: Energy your body uses at rest
- Activity metabolism: Energy for movement and training
- Total expenditure: Basal + activity metabolism
To lose weight, you need to eat less than your total expenditure or burn more calories through movement.
Practical implementation:
1. Calculate your calorie needs
Use a calorie calculator or consult with a nutritionist.
2. Create a moderate deficit
200-250 calories daily is optimal for sustainable weight loss.
3. Focus on quality
Eat nutrient-rich foods that satisfy and energize you.
4. Be patient
Healthy weight loss is 0.5-1 kg per week.
As your personal trainer, I'll help you create a healthy caloric deficit without sacrificing the pleasure of eating. Together we'll find the path to your desired weight!