In this era that values being slim, losing weight seems to have become a mantra for many. However, the number of people who succeed in weight loss is few and far between. To lose weight scientifically and efficiently, one needs to understand the underlying logic of weight loss in order to avoid detours and burn fat more effectively.
A truth that weight loss experts know is that the core of losing weight lies in creating a calorie deficit. Simply put, it means ensuring that the calories you burn each day exceed the calories your body takes in.
According to relevant statistics, the average daily caloric requirement for an adult is about 1800 – 2300 kilocalories, and if you want to lose weight, your daily caloric intake needs to be 400-500 kilocalories lower than this value to promote fat burning in the body.
The editor went from 135 pounds to 105 pounds, losing 30 pounds in 3 months by following this fundamental logic of weight loss. Now let someone who has experienced weight loss tell you: how to create this calorie deficit? I approached it from these four directions:
First, dietary control is the key to reducing caloric intake.
Imagine eating high-calorie, high-fat foods every day, like fried chicken, fries, and chocolate cake; the caloric intake would far exceed the body’s needs, leading to inevitable weight gain.
On the contrary, if you choose vegetables, fruits, whole grains, and high-quality proteins, such as chicken breast and fish, and primarily consume lightly processed foods, you can satisfy your feeling of fullness while controlling caloric intake, thus creating a calorie deficit for your body.
Second, increasing physical activity is key to promoting caloric expenditure.
Exercise is the primary way to strengthen the body and enhance metabolic activity. For those who are accustomed to sitting for long periods and prefer staying indoors, their daily activity metabolism is relatively low, making fat accumulation more likely.
Therefore, engaging in aerobic exercises such as running, swimming, and cycling can boost activity metabolism and quickly burn fat; strength training, like push-ups, squats, lunges, and plank exercises, can increase muscle mass and raise the basal metabolic rate.
Research shows that doing at least 150 minutes of moderate-intensity aerobic exercise each week, combined with two strength training sessions, leads to more significant weight loss results.
Third, sleep patterns can affect metabolic levels.
Lack of sleep can impair hormonal balance in the body, leading to increased cortisol levels, which in turn raises appetite and may lead to cravings for high-calorie foods. Many people who stay up late can feel hungry and think about having a midnight snack, and if they indulge, they may see an increase in weight the next day.
Those trying to lose weight must break the habit of staying up late and snacking at night, ensure a full 8 hours of sleep each day, and avoid eating for 4 hours before bedtime, as the body can continue to burn fat while sleeping. This is one of the secrets to successful weight loss.
Finally, patience and persistence will also impact the success or failure of weight loss.
