When starting a weight loss and fitness journey, diet is one of the most important things because it determines how much weight you will lose and how healthy you will be during the weight loss journey.
Most trainers advise their clients to cut down the number of calories they eat. A calorie deficit is a good feature of all weight loss programs because when people consume fewer calories, the body burns fat deposits in the body to produce energy, leading to weight loss.
So what is a calorie deficit, and how does it affect people’s bodies and facilitate weight loss? According to Fitmate, “A calorie deficit is an essential component of any good weight loss plan.” A calorie deficit is when people consume fewer calories than the body uses, triggering the use of fat deposits for energy production.
When planning a calorie deficit diet, people need to consider the quality of food they eat and how filling it is. That way, they will remain healthy and will not urge to eat more throughout the day, resulting in weight gain.
It will also help the body get used to eating foods within that calorie range, which means that people don’t have to count their calories in every meal.
How Calorie Deficit Affects Men And Women
For a long time, people have said that it is easier for men to lose weight than women and that men need more calories than women. Men lose weight faster than women for the first few months because they burn fat faster. However, in the long run, women and men lose almost the same weight after undergoing the same training program and diet.
Men also need more calories than women because they have more muscle mass which burns more calories even during rest. When subjected to a calorie deficit, high-protein diet, research showed that men and women lost around 10% of their body weight. It also helped them control their blood sugar levels better.
However, men lost more body fat than women, mainly because women have more fat deposits, especially around the abdomen, because of high estrogen levels. Women usually have approximately 6-11% more body fat than men.
Men also had an improved heart rate, lost more inches around their waist than women, and had lower bad cholesterol.
On the other hand, women had different results, most negative. While they lost some body weight, they also had lower levels of good cholesterol, bone-mineral content, and lean body mass, which are unhealthy in the long run. Both genders, however, experienced lower inflammatory biomarkers, which promoted blood flow.
While women may have more negative effects after eating a calorie deficient diet, it does not mean that they should not reduce their calories if they want to lose weight. The best thing is to consult with fitness trainers, doctors, and dieticians. That way, they will know the best diet to keep them healthy and help them lose weight.
According to experts at Fit Mate, “people can calculate their calorie deficit by determining how many calories they use and expend daily. To lose weight, people have to consume fewer calories than they expend.” They say that if someone wants to lose a pound weekly, they need to consume around 500 fewer calories daily than they expend.
While it seems more challenging for women to lose fat or gain muscle, anyone can lose weight with the proper training, advice from doctors and nutritionists, and commitment.