🔥 A Complete Guide to Managing Calorie Deficit

Want to lose fat through scientific methods, but afraid of dieting too drastically? "Managing the calorie deficit" is the simplest and most effective weight loss strategy. As long as you consume fewer calories than your body burns, you can naturally burn fat. The following, using Hong Kong people's tone and the editor's caring perspective, will guide you step by step to master the calorie deficit method of fat loss! 💪🍏

🌟 1. Headline: What is a calorie deficit?

A calorie deficit means "daily calorie intake is less than the total calorie expenditure of the body throughout the day." When you eat less than your body uses, it uses body fat to fill the energy gap, achieving fat loss.

Subtitle: The Science of a Calorie Deficit

• The human body needs energy to maintain basal metabolic rate (BMR) and daily activities.

• When "calorie intake < calorie expenditure", the body will break down fat to generate heat, resulting in weight loss.

• It is recommended to create a daily deficit of 300-500 calories, which can help you lose weight steadily without being prone to starvation.

🚀 2. Sub-title: How to calculate your calorie deficit?

1. Calculating Basal Metabolic Rate (BMR)

   • Male: BMR ≈ 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age)

   • Female: BMR ≈ 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age)

2. Total daily expenditure estimated (TDEE)

   • Sitting in the office: BMR × 1.2

   • Light activity (light exercise): BMR × 1.375

   • Moderately active (exercise 3–5 days per week): BMR × 1.55

   • Highly active (exercise daily): BMR × 1.725

3. Set a caloric deficit

   • Example: TDEE 2,000 kcal → Daily intake 1,500–1,700 kcal, creating a 300–500 kcal deficit.

🥗 3. Sub-title: How to eat without getting too hungry?

• Prioritize high protein : lean meat, fish, eggs, and tofu to increase satiety and repair muscles.

• A lot of dietary fiber : dark vegetables, whole grains, oats, which delay gastric emptying.

• Healthy fats : avocado, nuts, olive oil, appropriate intake to stabilize blood sugar.

• Complex carbohydrates : brown rice, sweet potatoes, and whole-wheat bread provide lasting energy and prevent blood sugar spikes.

• Separate dining system : 3 main meals + 1-2 healthy snacks a day to reduce overeating at large meals.

🏃♂️ 4. Subtitle: Combine with exercise to burn fat faster

• Aerobic exercise : running, swimming, cycling, 150 minutes of moderate to high intensity per week is recommended.

• Resistance training : Weight training or bodyweight exercises (squats, push-ups) to increase your basal metabolic rate.

• High-intensity interval training (HIIT) : Alternating short bursts of exercise with rest to enhance the afterburn effect.

📝 5. Subheading: Monitoring and Adjustment

• Record your diet : Use apps like MyFitnessPal and Gini to record your daily calories.

• Weigh yourself regularly : 1–2 times a week in the morning on an empty stomach and monitor your weight.

• Correct the deficit : If there is no weight loss in 1-2 weeks, slightly increase the deficit or increase exercise; if you are too hungry or tired, moderately relax the deficit.

💡 Quotes from the Editor's Perspective

1. "A calorie deficit is a balancing game, not a starvation game!"

2. "A stable deficit + a balanced diet + exercise is the key to avoiding a rebound!"

3. "Take it slow, losing 2-4kg a month is the healthiest!"

Follow the steps above to create your own calorie deficit plan. Keep following it and be patient. I promise: looking thinner and losing body fat is not a dream! 🎉✨