Calculate calorie deficit
To lose 1 kg of body weight, you need to burn around 7,700 calories. This means that a deficit of 7,700 calories over a week is necessary to lose 1 kg. Divided by 7 days, that’s a daily deficit of 1,100 calories. However, this figure can vary depending on several individual factors, including metabolism, physical activity level, age, gender and body composition. It is important to note that creating too large a calorie deficit can be harmful to your health and is not recommended without medical supervision.
Strategies for achieving a calorie deficit of 1,100 calories per day
Reduction in calorie intake : Reduce your calorie consumption by choosing lower-calorie but nutritious foods. Replace high-calorie foods with fruits, vegetables, lean proteins and whole grains. Increased physical activity : Increase your calorie expenditure by incorporating more exercise into your daily routine. Cardio activities like running, swimming, cycling and even brisk walking can help burn extra calories. Strength training is also important because it helps maintain and increase muscle mass, which increases basal metabolism. Combining the two approaches : The most effective and sustainable method for creating (…)
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