Having six-pack abs someday maybe is on your dream list, but achieving it is not the easiest. To get that, you need to follow a strict diet and proper workout program. If you are a bit overweight and want to get abs or somewhat looking for losing weight and having a healthy physique, then you need to control your eating habits. And for that, a low-calorie diet with the right exercise routine is the right option for you to conquer your physique goal.
Now here in this blog, I am going to share some basics of weight loss and how you can sustain a low-calorie diet. Additionally, I will give you some tips to stick to the right eating habits.
Basics of weight loss
The main science behind weight loss is dependent on calories in vs calories out. In simple words, if you burn more calories than you consume then you will lose weight. It is as simple as that. There is no other fancy thing that determines an individual’s weight gain or loss. As an example – if your maintenance calories are 2000, you need to have fewer calories(1800cal) or burn more calories than your maintenance(through exercises), in order to lose weight over time.
The same rule applies in the case of weight gain too. If you eat more or consume more calories than you burn then you will gain weight. For instance – If your maintenance calories are 2200 and you have 200calories more, means 2400calories. Then over a period of time, you will gain weight.
How to create a diet
There is no need to hire a dietician to create a personalized diet plan. Whether it is for weight loss or for weight gain there are a few basics one needs to know before creating a diet plan.
- Maintenance calories.
- Fitness Goal.
- Protein intake.
Now, if you have these 3 pieces of information then you are good to go. Let’s simplify things.
Firstly, finding maintenance calories. To find the maintenance calories there are thousands of websites on the internet. Simply put values they are asking and you are ready with the answer. The calculation or the answer will not be 100% correct and for that, you need to do a bit of an experiment by eating more or less to find the exact maintenance calories.
Secondly, for the goal, you need to know what you want – to lose or gain weight. Depending on the goal you need to either eat more(in surplus) or less(in deficit). For healthy weight loss or gain, it is always recommended to do it slowly. Be in a small surplus or deficit (200-500cal, if you are not too overweight).
Thirdly, you need to know the amount of protein you need. The quantity of protein intake depends on the type and volume of your training. According to the National Library of Medicine(NIH), it is recommended to have 1.6-2.2g of protein per kg of body weight daily if a person workouts. For regular guys, the range is 0.8-1.2g per kg body weight.
To hit your protein goal you can buy protein supplements(Buy the protein powder that I trust) if you are unable to reach it through regular foods.
How to sustain a low-calorie diet?
When the calorie budget is higher, sticking to or following the diet is not an issue. But if the calorie budget is low, keeping up with the diet for longer is not an easy task. Here is the one trick(I used it on my cut) that will help you stick to it for as long as you want.
I already mentioned early that to lose weight either you need to burn more calories or eat less, and we were going to use those tips to sustain the low-calorie diet. So the conclusion is instead of eating less food every day, it will always be the right choice to burn more calories.
For instance – Suppose your maintenance calories are 2000. You decided to eat 200 calories less, which means 1800cal. Now, it is not possible every day to sustain on 1800calories. So what you can do, on some days you can have 2200 calories and burn 400calories using any form of cardio exercise. It will help you to stick to it for longer. On those days when you will not have time to do cardio, you can consume 1800cal.
Tips to stick to a diet
Rather than the previous tricks here are a few ideas that can help you to continue.
Including cheat meals
Following the same diet and having similar food every single day is not possible for anyone. And to take rest from that it is recommended taking cheat meals once in a while. Having cheat meals not only helps in suppressing cravings but also in sustaining a diet for longer. So, even if you are having a low-calorie diet make sure to have a cheat meal(not cheat day) once a week, if you are really craving.
Making small changes
Making small changes in eating habits can really help in sticking to a low-calorie diet. A few changes you can make are cutting down sugar, sauce, high-calorie fruits, oil-rich dishes, peanut butter(instead buy protein peanut butter), and many more.
Having low-calorie dense foods
Foods that are high in calories can make the job of losing weight hard. If you have a small calorie budget it is always best to have low-calorie dense foods. Having foods lower in calories is beneficial as you get to eat more. Also, try having foods higher in protein and fiber which can help in staying full for longer.
Not drinking calories
Do not drink your calories. It does not keep you full and makes you hungry faster. And if you consume sodas, stop. Because it is loaded with sugar and added preservatives which are not only high in calories but also unhealthy. Also, liquid foods are easy to consume which leads to having way so many calories without knowing. So instead of regular sodas, substitute that with diet sodas and try to have lesser liquid calories.
Suggestion – Does Diet Soda Cause Belly Fat?
Spreading out foods and drinking more water
Instead of having so many calories at once try to spread the meals. Increase your meals and have fewer calories. For instance – if you usually have 800 calories per meal 3 times a day and are still feeling hungry, increase your meals to 4 or 5 or 6. So, instead of having 800-calorie meals, have fewer calories per meal with more frequency.
Along with that have more water throughout the day. So with more water you have, you will be able to stay full and feel less hunger as your stomach will be filled with water.
Best way to lose weight
The best way to lose weight is by balancing out the ratio of the right diet, cardio, and resistance training. If you are losing weight you become more prone to lose muscle along with fat. So to decrease that you need a protein-rich diet and resistance training. On top of that, always aim for fat loss rather than weight loss. Losing weight is easy but losing fat while preserving muscle is not. So you should focus on the second one; because a body with less fat and more muscle always looks good and healthy.
Also, make sure to keep patience. Do not compare your journey with others; or else you will end up quitting. Compare with yourself, be your own competitor.
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