The first step towards losing weight is creating a calorie deficit, which means eating lesser calories than what you are burning in a day. You can create a calorie deficit in two ways:
Increasing physical activity
The Center for Disease Control Prevention recommends moderate physical activity for at least 150 minutes per week. But to create a calorie deficit, you need to be more active than this.
Decreasing food intake
Consult a doctor or a dietitian and get a plan to decrease calorie intake and lose weight.
If you want to lose around 0.25 kilos of weight in a week, you need to create a calorie deficit of 250 calories daily. If you want to lose around 1 kg of weight, you need to create a calorie deficit of 1000 calories daily.
Do not forget to discuss your calorie deficit diet with a registered dietitian. The greater the deficit, the rapid is the weight loss, but make sure not to restrict your calories to lesser than 1200 calories per day. Eating too few calories can slow down your metabolism and backfire.
Eating lesser calories can lead to the following issues:
– Low heart rate
– Vitamin and mineral deficiencies
– Menstrual cycle disturbance
– low blood pressure
– Hair loss
– Digestive problems
– Constipation and fatigue