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Diet and Exercise for Weight Loss – How to Create an Optimum Calorie Defecit for Losing Body Fat
Weight loss is a function of calories in versus calories out. trimming happens when you create a calorie deficit – this means you burn more calories than you take in. creating a calorie deficit of 200 kcal every day, get it? It’s not that complicated.
As a general guideline, you should not make a daily calorie deficit that is greater than 500 kcal.
I think you get the big picture, if you burn more calories than you take in, you will lose weight, so maximizing your calorie burn is critical to any weight loss or weight maintenance program.
How to create the calorie deficit
You can create this deficiency in many ways. You can increase your daily calorie burn by exercising while maintaining the same diet. You can also reduce your daily intake and not exercise. Or you can do both. But which one is more effective?
Of course, the third method is, and there have been dozens of studies proving its effectiveness for long-term success.
A scientific study
In a pioneering study, 3 groups of adults were chosen to create a daily calorie deficit of 500 kcal for 16 weeks. Each group was instructed to choose one method, to find out which method is better for weight loss.
Group: 1 The 1st group was taught to create a daily calorie deficit of 500 kcal by simply reducing their daily calorie intake.
Group: 2 The 2nd group is to make up the shortfall with a guided walking and exercise program for 5 days a week.
Group: 3 This group combined both methods. She reduced her calorie intake by 250 kcal and increased her calorie burn by 250 kcal by exercising.
The conclusion At the end of the 16 weeks there were no significant differences in the results among the 3 groups. Each group lost about 10 pounds.
Therefore, it has been proven that creating a calorie deficit will result in weight loss, regardless of the method used to create the imbalance.
But, the study also proved that for effective body fat reduction, the 3rd method proved the most effective. Therefore, the best way for permanent weight loss can be achieved by exercising combing and following a good diet.
Making sure you follow this simple formula is the cornerstone of a permanent weight loss plan.
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