How to Achieve Healthy Weight Loss through Calorie Deficit Diet | Weight loss doctors in Dallas

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Basic Facts about Calorie

A calorie is simply a unit of energy in the foods that you eat. It represents how much energy is contained in the food or how much energy is used by the body. Calories allow our bodies to function even when they are at rest.
The total number of calories you burn each day is known as total daily energy expenditure or TDEE. In order to calculate TDEE, your body needs to burn calories through exercise and non-exercise movement.

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Dr. Alibhai

With Dr. Alibhai’s training in minimally invasive and robotic surgery, he performs a wide range of general surgical procedures as well including:

  • Robotic Gallbladder surgery
  • Robotic hernia surgery
  • Acid Reflux surgery

Mustafa H. Alibhai,MD,FACS,FASMBS

NOVA Bariatrics

What Is a Calorie Deficit?

One of the key aspects to consider when achieving healthy weight loss is by creating a calorie deficit. A calorie deficit results from using more energy than absorbing from food over a set period -typically, we count it per day. Creating a calorie deficit is the key to achieving healthy weight loss.
When you consume more calories than your body needs, the extra calories are stored as fat. Weight loss doctors in Dallas attested that burning body fat and losing weight are approaches that can cause weight loss. In order to lose weight, one must create a calorie deficit either by eating less than what your body burns or exercising more to simultaneously decrease body fat.
Researchers and weight loss doctors in Dallas believe that to lose weight and maintain loss in the long run, you must strike a balance between calories in and calories out.
There are various ways of creating a calorie deficit in order to achieve healthy weight loss. But before you try doing it, you must first decide on a rate of fat loss for yourself and make sure to stick to it, as strictly as possible. Though it’s possible to lose weight with exercise or diet alone, the healthiest and most effective results only happen with a moderate restriction in calorie intake and more exercise are combined.

Here are a few easy tips to achieve healthy weight loss through a calorie deficit diet:

Keep moving and perform a regular exercise routine

Physical activity increases the amount of calorie deficit without having to sacrifice food. The more you move, the more energy you will burn. Remember, while regular exercise is very important, you will also have to consider the small things you do on a daily basis. Weight loss doctors in Dallas recommend that whether you go for a walk or hit the gym for an intense workout, you’re burning calories. Try standing up and walking around every hour for a few minutes. Increase your daily steps by walking up the stairs or park further away from the supermarket to allow you to walk a little further. Dedicate some time at the gym every week. Start slowly and work your way up. Do medium intensity exercises like brisk walking or bicycling or high-intensity exercises such as jogging and fast cycling. Experts suggest that losing weight through diet or by both diet and exercise is more beneficial. Try to build up to 30 minutes of exercise daily.

Eat less food

The amounts and types of food that you eat on a daily basis are a huge aspect of healthy living and weight loss. If you want to lose weight, get used to eating a consistent amount. You could have the tastiest meals out there but if your energy balance isn’t favorable towards a calorie deficit, then you will not achieve weight loss.
The easiest way to reduce your calories is to manage your portion size, eat a balanced and healthy diet, and control your intake. Cut out any highly processed food and drinks. This may include fast food, sugary breakfast cereals, white bread, and soda beverages. These meals should slowly be replaced by foods that are least processed. Instead of all these foods, swap them out for healthier options such as leafy green vegetables, fruits, lean meats, oily fish, legumes, and complex carbs (whole grains, sweet potatoes and oats).
Preparing home-cooked meals is another essential factor for healthy weight loss. This ensures minimal intake of salt, greater uptake of essential vitamins and minerals and fewer calorie intake. By planning your meals, you can control the ingredients and the portion size based on your needs. You are also less likely to feel the need to overindulge. Home-cooked meals also prevent illnesses such as diabetes and heart disorders.
Healthy living and weight loss is a lifestyle that requires sacrifice and dedication. Even when you’re doing everything right, eating in a calorie deficit diet can be difficult. Remember that you should follow it only under the supervision of a dietitian or a doctor. Consult with weight loss doctors about how long you must follow a certain diet.

Hydration is key

Combining a high water intake with a calorie deficit is a great way to achieve healthy weight loss to help you reduce body fat and look leaner. One study has found that increasing water intake can lead to healthy weight loss than dieting alone. Obese and overweight adults were assigned to a reduced-calorie diet where one group was required to drink 500ml of water before every meal while the other group did not have fluid consumption requirements. By the 12th week, the water drinkers were found to have a 44% greater rate of weight loss. Drinking water is a crucial element that helps control cravings for feasts, snacks and nibbles. Keeping yourself well hydrated helps to stave off hunger. The more you drink, the less room you have for consuming calories. Water is great for being a calorie-free and easy way to distract your stomach during weight loss.

Conclusion

It is important to realize that health and fitness need to be turned into lifestyles in order to reach your weight loss goals. It requires you to make difficult changes to everyday habits. Moreover, just signing up for a gym subscription and not keeping your cravings in check will not get you anywhere closer to reaching your goal.
This is why you need to create a calorie deficit in your lifestyle, in order to burn more than you consume. If you need help, you can consult our weight loss doctor, Dr. Mustafa Alibhai.
Disclaimer – The information on this website is for general information purposes only. Nothing on this site should be taken as advice for any individual case or situation. All blogs are meant to be educational. We advise consulting with a professional before attempting anything written in a blog.