Are you looking for the best weight loss ideas to help you shed those extra pounds? Whether you are trying to slim down for a special occasion or just make a lifestyle change, there are plenty of ways to get started.
Unfortunately, there is also no secret when it comes to weight loss. You need to create a calorie deficit to lose weight. However, for many people, eating in a calorie deficit can be tricky as it can make it hard to have a balanced and sustainable diet. In fact, extreme calorie deficits can be successful at first, but they often drive heavier weight gain in the long term.
So how can you manage a sustainable calorie deficit that doesn’t put your health at risk? Here are some ideas to get you started.
The dangers of calorie deficit diets
As a rule of thumb, a healthy calorie deficit ensures that your body still receives sufficient calories to maintain its functions. In women’s case, the minimum calories required in a day is between 1,200 and 1,500 calories. This means that consuming too few calories will have a harmful effect on your health.
Ideally, you should combine exercising and dieting, so you can create a deficit WITHOUT depriving your body of essential nutrients.
If your calorie deficit is too high, it could:
- Decrease your metabolism – this means your body learns to save energy and burns even fewer calories, which makes it harder to lose weight.
- Cause muscle or bone mass loss – the body will break down muscles and bones to get the energy it needs.
- Hurt your immune system – the body’s natural defense and healing abilities decrease.
Try meal replacement shakes
Meal replacement shakes are a great way to help you lose weight and create a healthy calorie deficit. Shakes are convenient, calorie-controlled, and provide balanced nutrition that can make it easier to stay on track with your diet. Shakes provide all the essential nutrients you need, like protein, carbohydrates, fats, vitamins, minerals, and fiber, while still providing a low-calorie meal or snack.
They provide pre-measured and calorie-controlled portions, so you know exactly how much you’re consuming at any given time.
Try high-protein meals
Increasing your protein intake is one of the best ways to drive weight loss. But it is important to understand one thing. You will need to maintain a balanced meal while increasing your protein. The Keto diet, which relies extensively on ketosis through protein, can be a problem for type 1 diabetics.
Instead, you may want to look for balanced, high-protein recipes such as this 5-ingredient chili made with an instant pot. Eating more protein-rich meals can make you feel full longer, reducing the desire to snack and thus helping you to stay in a calorie deficit. You can pair your protein with vegetables and fibers to keep within your deficit without feeling hungry.
Besides, protein can also be beneficial for your muscle health, and having more muscle mass can also aid in weight loss. The more muscle mass you have, the more calories you burn at rest!
Hopefully, these few ideas can help you create a healthy calorie deficit in your diet without harming your body. As a rule of thumb, reducing carbs and increasing fiber and protein will increase the sensation of fullness and keep hunger at bay!