How do you get into calorie deficit?

What is a calorie deficit? What is the relationship between a fitness process and a caloric deficit? Who is it suitable for and who is not? And what is important to know before starting?

Anyone who has ever tried to lose weight, whether for the purpose of fitness or health, has surely heard the concept of a calorie deficit, which basically means that in order to shed our body weight, we must take in fewer calories and take out more calories, until we are in a situation where we are taking in fewer calories than that the body needs on a daily basis, when it is actually a simple equation of spending more energy than we put in.

It can be compared to a bank account, only in this case, we would like to be in the minus instead of in the plus. When do we want to be in a caloric deficit and when not? We would like to be in a caloric deficit in situations where we would like to lose weight or in situations where we are in the process of toning. When not? In situations where people are underweight or do not want to lose weight as in situations where the goal is actually an increase in lean muscle mass.

So how do you get into a caloric deficit anyway? So after realizing that all we need is to be in the red, it's important that we figure out how many more or less calories we spend per day and then start calculating how many more or less calories we put in. 

Things we need to consider:

• Calorie Calculation - use our Calorie & Protein Calculator click here to find out how many calories your body consumes daily.
  
  
• Training - how many times a week we train, what is the level of intensity of our training, what are the types of our training. We must remember that each workout has a different caloric expenditure and running for an hour and a half is not the same as walking for half an hour, and an intense gym workout is not the same as a Pilates workout in a studio.
  
  
• How much we move during the day in addition to our training - many people work out in the gym or go for a run every day, but for the rest of their day they will not move from the chair, the sofa or the bed, and this is a figure that is important to perfect when you want to reach a caloric deficit.
  
  
• What we eat - when you want to reach a caloric deficit, you must calculate the calories of what you eat per day, or at least be aware of the food that enters your body. We recommend one of our Weight Loss Programmes for healthy eating and calories deficit 
  
  
• What we drink - it is important to take into account our drinking within our calories. Yes, also coffee or tea with sugar. We recommend drinking water with our Aloe Concentrate and Instant Herbal Tea.
  
  
• Remember that not all calories are the same and behave in the same way in our body. Many people are sure that they can eat chocolate and pizzas, as long as they are in a caloric deficit, but it is important to remember that not all calories behave in the same way in our bodies, so the quality and type of food must also be taken care of.

Is a calorie deficit all that matters?

It is possible to reach a caloric deficit even without physical activity alone and eating that is not healthy for the body, so even if you are interested in losing weight or getting in shape, it is recommended to combine regular physical activity and introduce high-quality and healthy food into the body that includes enough proteins, fruits and vegetables. A helpful tip for those of you who want to achieve a caloric deficit: keep an organized diary in which you will count the food you eat and also the way you moved and spent every day. This will help you to be aware of what you ate and also the amount of your movement.