Along with following a good exercise routine, modifying your diet is a crucial part of losing fat. One of the most important adjustments that you have to make to your diet in order to lose fat is reducing your calorie intake.
This decrease in calories must be down to a level below your total daily energy expenditure (TDEE) or the total number of calories your body burns daily for maintenance.
However, reducing calories in your diet to lose fat must be done correctly to get the right type of results and reach ultimate fat loss success. Since you’ll be altering one of your body’s most crucial resource for survival and health, you must ensure safety is maintained at all times.
Simply cutting a number from your daily calorie intake could work for some people to drop some pounds, but it may not always be safe or optimal for fat loss depending on the way it is done.
With that said, there are some factors involved in reducing calories to create a caloric deficit that you need to pay attention to. You should use these as guidelines to reduce calories to lose fat in a healthy and effective way that would work best for you to get the fat off without any negative side effects. Here are some helpful tips to reduce calorie intake properly to lose fat.
1. Don’t Be Extreme With The Reduction
You may want to get the fat off quickly but reducing calories too low is not a good approach when you have to stick to your diet plan long-term to successfully get a lean body with no negative consequences.
I’m not talking about strategic calorie-restriction such as intermittent fasting which could be safe and beneficial when done right.
Rather, it’s diet plans that are based on consistent, long-term severe caloric restriction that won’t serve you well if you opt for them to use for losing fat. Very low-calorie diets would allow you to lose weight fast at first, but eventually, they will cause a number of consequences that would be bad for your long-term fat loss success.
2. Different Strategies To Reduce Calorie Intake – Use What Suits You
There are different ways of structuring a diet plan to reduce your calorie intake for fat loss to happen, and many of them work. It could be eating more of certain types of foods and less of others, intermittent fasting or using special techniques to reduce appetite and minimize hunger.
All these different strategies allow you to choose a certain way to eat to lose weight that you can be consistent with, and which would work for you according to your personal circumstances and preferences.
3. Don’t Think That All Calorie Foods Are Bad
Calories come from the 3 different macronutrients in different quantities per gram: carbohydrate, protein, and fat. And guess what, each one of these is used and stored differently by the body.
Therefore, while you want to create a calorie deficit to burn fat you also have to create the right balance with foods containing carb, protein, and fat to keep your body healthy, energetic and metabolically active.
One example of where many people cut out foods incorrectly to reduce calories is with fat-rich foods. Most people believe, understandably so, that a diet that doesn’t have any foods containing fat would be a great diet to lose fat. But this is not so correct.
Including enough of the good fats in your diet will help you burn fat, build muscle, and recover more quickly from your exercise sessions. Healthy fats also have many health benefits for your body apart from helping with fitness and body composition improvement, so it’s really important to avoid cutting out all foods with fat.
4. Go Along With Numbers
It’ll be very helpful to your long term fat loss success and body weight management to learn how to calculate and track your optimal calorie and macronutrient numbers.
Honestly, I’ve seen people lose weight by simply eating less food in their meals than normal without knowing what their TDEE was and not having any idea about how much calories they were eating in their meals or which foods had more calories.
However, altering your diet to lose fat properly to get a lean body in a healthy, effective way would require you to calculate your caloric needs and keep track of the nutrition content in your meals. Online tools such as Calorie King helps you do that easily.
Some diet programs may provide you with precise instructions on what and how much to eat to lose fat safely and effectively, but still, it’s important to know your caloric needs and food nutritional properties in numbers to make accurate adjustments and structure to any diet plan to get good fat burning results.