📅 2025-01-11
The key to dieting is calorie deficit! Learn everything about losing weight scientifically and healthily.
Calorie deficit means consuming fewer calories than you burn. The basic principle of weight loss is simple: Calorie intake < Calorie expenditure = Weight loss. 1kg of body fat equals about 7,700kcal, so maintaining a daily 500kcal deficit allows you to lose about 1kg in 2 weeks.
Harris-Benedict formula: Men = 66 + (13.7 × weight kg) + (5 × height cm) - (6.8 × age). Women = 655 + (9.6 × weight kg) + (1.8 × height cm) - (4.7 × age). Example: 30-year-old woman, 160cm, 60kg = 655 + 576 + 288 - 141 = 1,378kcal. BMR is the minimum calories needed for life maintenance without any activity.
TDEE = BMR × Activity multiplier. Activity multipliers: Sedentary 1.2, Light exercise (1-3 days/week) 1.375, Moderate exercise (3-5 days/week) 1.55, Heavy exercise (6-7 days/week) 1.725, Very heavy exercise (twice daily) 1.9. Example: BMR 1,378kcal × 1.375 = 1,895kcal. This is your total daily calorie expenditure.
Recommended deficit: 500-750kcal/day (15-20% of TDEE). Excessive deficit (>1,000kcal/day) can cause: ① Muscle loss. ② Metabolic rate decrease. ③ Nutritional deficiency. ④ Yo-yo effect. Therefore, slow and steady loss is important. 0.5-1kg/week is ideal.
① Diet control: High-protein, low-carb diet, reduce processed foods/sugar, increase vegetables/fruits. ② Exercise: Cardio (burn calories), strength training (maintain/increase muscle mass to boost BMR). ③ Keep food diary: Track calorie intake accurately. ④ Adequate water intake. ⑤ Regular meals. ⑥ Sufficient sleep (7-8 hours).
① Don't consume below BMR (metabolic rate decrease). ② Adequate protein intake (1.6-2.2g per kg body weight daily) to protect muscle. ③ Regularly measure weight and body fat percentage. ④ Plateaus are natural (maintain 1-2 weeks then resume loss). ⑤ Excessive stress causes hormonal imbalance. ⑥ Consult professionals for health issues.
Conclusion: Calorie deficit is a scientific and proven weight loss method. Don't rush, practice steadily at a healthy pace. Balanced diet and regular exercise are keys to success.