In the new year a lot of people are looking to shed those extra Christmas pounds.
A study of 2024 New Year’s Resolutions in the UK shows that 45% of respondents wanted to lose weight in the new year, with 42% wanting to improve their diet.
Research suggests a calorie deficit is the simplest and most affordable way to shift the weight.
Personal trainer Paul Hamblin thinks that going into a calorie deficit is the most safe and effective weight loss diet.
He said: “I believe a very easy way is to look at what your calorie intake is. The buzzword these days is ‘calorie deficit’, it has been around for years. It’s just now been given a particular name.
“Everything starts in what you eat. In my experience about 30–40 percent is achieved in the gym and 60–70 percent is performed in the kitchen.”
A calorie deficit is essentially eating fewer calories than what your what your body needs daily to maintain your current weight.
Eating in a deficit causes your body to burn energy
Calories are tuned into energy during digestion. This energy is used for every bodily function from breathing to blinking, as well as exercise. When there is energy that doesn’t get used the body stores it as fat for later use.
Eating in a deficit causes your body to burn energy from elsewhere that it isn’t getting from daily food consumption, thus starts to burn through body fat.
According to nutritionists and online articles, a deficit of around 500 calories is the healthiest place to start. This should be around 20% of the average person’s calorie intake, however, this is subject to age, height, weight and gender.
An adult’s calorie intake should be anywhere between 1600 and 3000 calories a day, again dependent on factors such as age and height.
Paul added: “Look at the foods, plenty of fruit, vegetables, fibre. Stay away from fast food if you can, stay away from over processed foods.”
If you are looking to implement a calorie deficit into your new year diet, make sure to check what your average calorie intake based on your physique and consult your doctor before making any drastic lifestyle changes.
Featured image (c) Brooke Lark via Unsplash.com
