Surely you have heard his name countless times and it is no wonder. Because the caloric deficit it is the order of the day in our life. Since in it we always want to maintain an ideal weight, avoiding going too high but not overdoing it, and therefore we need more information about this process.
Although it sounds a bit complicated, it is not so complicated. Simply you will have to guide yourself with the calories you can consume in a day and do not exceed those that belong to you, to mention it roughly. If you want to know much more and precisely, then do not miss everything we tell because it will interest you a lot.
What does caloric deficit mean
We enter fully into its meaning and here you will understand everything much better. Because the caloric deficit is consuming less energy than you are going to use. Hence, we can summarize it as burning more than we eat, so that this will make the weight can not continue to rise. Of course, it is important that within this, we have a totally healthy and balanced diet. We must always follow the guidelines of the specific deficit that we have, because not all of us agree on it.
How to know what my caloric deficit is
To know what your deficit will be, it is clear that first we have to know what are the calories we need to be able to feel and look totally healthy. It is true that there are several ways to know what your deficit is, but one of the fastest and simplest is to multiply your weight by 26 and write down the figure that gives you. Then you will multiply your weight by 28 again and it will give you, logically, a new figure. This means that between the first figure he gave us and the second are our daily calories. We would speak of a mid-range. Therefore, from there we will have to subtract the exercise and enhance our deficit always with quality proteins, with carbohydrates that are complex and of course, with healthy fats.
How to make a calorie deficit without exercising
It is true that it is a process where we usually spend a lot because we are supposed to have a daily exercise routine. But if you really can't, for whatever reason, there is always a solution. On the one hand, we suggest you drink a lot of water or, failing that, take infusions. Do not eliminate fats from your diet, but you should choose the healthiest and take small portions each day. In addition, your diet has to be rich in vegetables as well as fresh food in general. Remember that you also need a part of protein, and it is that like fats they will also complete your plate. Now you just have to balance the amounts. For this, it is always advisable to eat several meals a day to be able to feel a full stomach and not to binge that sometimes star in our lives.
Basic tips to keep in mind
We want to achieve that caloric deficit but without going overboard. We should not do crazy things because they will take their toll on our body and in our life. Remember that calorie intake should not be too low because anxiety can come into our lives and also the loss of muscle mass.
As you well know, we should not wait to be hungry to start eating. It is always better to do it in a distributed and controlled way because we will avoid bingeing. On a whim from time to time nothing will happen either, and it will also give us more motivation. Always combine cardio with weights, since the purpose will be much better and you will notice it much faster.