Work from home (WFH) usually has several effects, one of which is weight gain. The pandemic situation makes more people stay at home and gain weight due to snacking habits. During lockdown, people spend more time at home, rarely exercise and consume a lot of food.
Eventually, the weight increases and starts trying out various ways of dieting. There are several ways to do diets such as intermittent fasting, keto diet, and calorie deficit.
First, what is a calorie deficit? How to do it? Is calorie deficit effective in losing weight? Check out all of the answers in this article.
People who does calorie deficit can reduce calories by up to 500. That's a pretty big number, isn't it? This amount of calorie reduction is sufficient for weight loss.
Everyone has different calorie needs. There are various factors that influence it such as weight, gender, age, daily activities, body metabolism, and height.
The following explains the calorie needs of each person.
Women aged 26 to 50 years usually need a calorie intake of 2000 calories per day. For women who are more active generally have a larger intake, which is 2200 calories.
A woman needs a calorie reduction of 500-1000 calories for weight loss of 500 grams to 1 kilogram in 1 week. In this case, a calorie deficit calculator is needed. The first step we have to do is download a calorie counter application so that we know the daily calorie intake consumed so that the calorie deficit can be maximized and lose weight optimally.
3 Ways to Deficit Calories
- Drink a lot of water
Consumption of water is the first step to a calorie deficit. Water in addition to avoiding dehydration also helps you feel fuller. So it is very good to be consumed during a calorie deficit program.
- Reduce carbohydrates
Carbohydrates such as rice, noodles, and rice cake should be avoided and replaced with carbohydrates that are lower in calories. If we like to have breakfast with fried rice, then this time we should change the menu. We can have breakfast with wheat porridge or oatmeal or breakfast with high-protein side dishes.
- Reduce sugar intake
Avoid snacks that contain high sugar intakes such as cakes, donuts, and others. Foods that contain sugar will increase the number of calories in the body so they are not good for consumption.
Let’s love ourselves from today and do calorie deficit so that our body gets healthier.