How To Create A Caloric Deficit Through Weight-Loss

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is a Caloric Deficit?

What is a healthy amount of weight to lose per week?

What is a Caloric Deficit calculator?

What do the Whole 30, Intermittent Fasting and Keto Diet have in common? They all put you in a caloric-deficit, and that is why you are losing weight on those diets. It has nothing to do with the types of foods you ate OR the diet itself – and anything or anyone tells you differently is lying to you, period.

Do you eat adequate meal portions? Or an adequate diet?

It has nothing to do with you fasting for 16 hours when it comes to intermittent fasting. It has nothing to do with being on less than 50 grams of carbs per day because you strictly followed a Keto diet . You lost weight because you were on a caloric deficit, plain and simple. And your doctor or nutritionist will agree.

Understand why you are losing weight and dropping body fat, and you’ll realize that following these diet fads is not necessary. A lot of these diets – some of them work and some of them don’t, but many of them work (from an aspect of ‘losing weight’) because you are on a caloric deficit.

Weight-loss cannot be achieved without being on a caloric deficit. This is the formula for a caloric deficit: 

A Caloric Deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories burned. And how many calories a person needs a day is based on so many different variables such as one’s:

  • Age
  • Sex
  • Height
  • Weight
  • Physical Activity levels; and 
  • Body Composition

A healthy weight loss per week is 1 to 2 pounds. And to lose 1-2 pounds per week a person needs to eat 500 to 1000 calories fewer than the number of calories the body needs per day.

Once a person knows how many calories they plan to consume for the day or week then they can calculate their own personal caloric deficit for the day and or for the week. One pound of body fat contains 3500 calories and for a person to lose 1lb of fat per week they need a deficit of five hundred calories per day which is 3500 calories for the week. To lose two pounds of fat per week now you must double that number. That person must have a deficit of 1000 calories per day and seven thousand calories total for the week. And so on.

One of the ways to create a deficit is to incorporate foods that are low in calories and high in nutrients that will keep you full and satisfied. Foods such as whole fruits, green vegetables, lean proteins, and healthy dietary fats. If you incorporate this in your daily diet your calories will be low and will help facilitate that caloric deficit. 

“A healthy weight loss goal per week is 1 to 2 pounds. And to lose 1-2 pounds per week a person needs to eat 500 to 1000 calories fewer than the number of calories the body needs per day.” – Obi Obadike CFT, SFN, M.S.

Another way of increasing your caloric deficit is old-school conventional exercise. It’s very difficult to create a caloric deficit with just diet alone.

Incorporating some form of physical activity in your daily lifestyle increases your deficit such as walking, hiking, biking, walking the stairs, playing a recreational sport you love, doing yard work, playing with your kids, etc. If you can create a caloric deficit in a healthy way you can lose weight consistently.

Obi Obadike explains what a caloric-deficit is in his latest video

Are you aiming to lose weight this winter? Are you succeeding at reaching your weight management goals? If your diet is needing a caloric-deficit boost, we’d love to recommend our Ethical Appetite Suppressant to you. Because whether you’re at the start of your weight-loss journey or trying to cut that final stubborn 5 lbs, or maybe you’re just trying to cut those cravings and maintain a healthy meal plan throughout the day – our Appetite Suppressant is your secret weapon! This product is great for someone trying to tame their cravings and assist their weight-management goals all while exercising and eating healthily.

Take Care,
Obi Obadike

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