How to lose weight by creating a calorie deficit

When there is excessive weight present, there are numerous reasons for a person to cut down that weight. Obesity will reduce the overall energy of the body, increase levels of triglycerides and bad cholesterol, cause increased blood pressure, which might lead to hypertension, and there is also increased risk of getting affected by diabetes. The heart muscle might also have problems that might result in the heart attack, especially if obesity is extreme and present for many years. To reduce weight, there is one thing that should be done and that is induction of calorie deficit. So, how to lose weight by creating a calorie deficit?

Input and output

Calorie deficit is created with energy output being higher than the energy input. This is done with two major methods and those are dieting and increased physical activity. The best thing would be to combine these two, if possible. There is one thing to be aware of and it refers to the fact that creating a big difference in energies is not a good thing because that will make the body go into defensive mode, which means saving the fat and burning all else, including muscles. This means that for burning calories, some has to be inserted through food.

Exercising

Using any type of workout will consume some energy and for that energy to be created, calories have to be spent. This will reduce the energy in the body, which is also needed in some other systems. To compensate for this, fat tissue will be used as a burning fuel. Experts say that cardio workout is excellent for overall fat reduction, but the best workout would include combining of both cardio and muscle strengthening exercises. Each training session should include cardio workout for beginning (spot jogging, for example) and later on, combining cardio and resistance training can be done. Even lifting weights is allowed, for as long as that weight allows many reps in one set.

Dieting

Diet has to include healthy food and those are fruits, vegetables, poultry, fish, whole grains. Very important thing is not to eat big portions, but to break the daily amount of food in at least 5 meals. These meals should be taken in equal time periods, which will teach the body to deal with hunger more easily and that is one of the most important things when it comes to dealing with obesity. With this type of dieting even some favorite but not so healthy food is allowed, let’s say once a week.