Diet and Exercise for Weight Loss - How to Create an Optimum Calorie Defecit for Losing Body Fat

Weight loss is a function of calories in versus calories out. trimming down happens when you create a calorie deficit-this means that you burn more calories than you take in. for example, if your daily calorie intake is 1300 Kcal, and you burn 1500 Kcal each day with exercise and daily activities, you will be creating a calories deficit of 200 Kcal each day, get it? It's not that complicated.

As a general guideline, you should not create a daily calorie deficit that exceeds 500 Kcal.

I think you get the big picture, if you burn more calories than you are taking in, you will lose weight, so maximizing your calories burn is critical for any weight loss or weight maintenance program.

How to Create the Calorie Deficit

You could create this deficit by many means. You can increase your daily calorie burn by exercising while holding on to the same diet. You can also decrease you daily intake and not exercise. Or you could do both. But which one is more effective?

Obviously the third method, and there has been dozen of studies proving its effectiveness for long term success.

A Scientific Study

In a pioneering study, 3 groups of adults were chosen to create a daily calorie deficit of 500 Kcal for 16 weeks. Each group was instructed to choose one method, in order to find out which method is better for weight loss.

Group: 1 The 1st group was taught to create a daily calorie deficit of 500 Kcal by only decreasing their daily calorie intake.

Group: 2 The 2nd group is to create the deficit with supervised walking and exercise program for 5 days weekly.

Group: 3 This group combined both methods. They reduced their calorie intake by 250 Kcal and increased their calorie burn by 250 Kcal by exercising.

The Conclusion At the end of the 16 weeks, there was no significant disparity in the results among the 3 groups. Each group lost approximately 10 pounds.

Therefore, it proved that creating a calorie deficit will result in weight loss, regardless of the method used to create the inequality.

But, the study proved also that for effective body fat reduction, the 3rd method proved most effective. Therefore, the best way to permanent weight loss can be achieved through combing exercising and following a proper diet.

Making sure that you are following this simple formula is the cornerstone of a permanent weight loss plan.

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