How to lose fat? Calorie deficits explained

How to lose fat? Calorie deficits explained

by Joel Bedic

If you’ve ever researched how to lose weight, you’ll most likely have heard of the term ‘calorie deficit’. This Overload Fitness blog post will go through why it’s almost always necessary for weight loss and how you can apply this to your own weight loss journey.

The body needs to burn a certain number of calories to perform all its functions each day and this is known as the Basal Metabolic Rate (BMR). A calorie deficit occurs when the number of calories a person consumes in a day is smaller than the number of calories they burn. So, this poses the question; how do you know how many calories you need to consume in a day?

The amount of calories a person needs each day varies based on their: 

  • sex 
  • age 
  • physical activity levels 
  • height 
  • weight 
  • body composition 


To make things easy, there are online calculators that you can punch in your stats and be given a rough estimation on where you can start things off with. Once you know how many calories you need each day or week, you can work on creating a calorie deficit.

Tracking your calories as you consume them throughout the day can be tedious. Thankfully, there are plenty of apps out there that assist you in tracking your daily caloric intake. Some involve optional paid subscriptions such as MyFitnessPal or others are simply free like FatSecret. Whatever works for you, as long as you’re consistently consuming a smaller number of calories than your body expends.

Finally, we’ll be exploring how maintaining a calorie deficit is an important part of weight loss, but it is not the whole picture.

Exercise is another major player in the game of weight loss. A person who is not active at all should try to increase their daily activity levels. People who are sedentary and move very little throughout the day can achieve weight loss simply by expending more energy through exercising on a regular basis. This in conjunction with a smaller calorie intake is the key to losing weight and getting rid of unwanted body fat.

The easiest way to exercise regularly is to find something that you love doing and can consistently look forward to each session. Whether this be pumping iron at the gym, going for a swim in the lap pool or just going for a walk around the neighbourhood, it will all be as effective as you are consistent. “Compliance is the Science” – Stan ‘THE RHINO’ Efferding.

To wrap things up, combining a calorie deficit with regular exercise is what you need to effectively lose weight in a healthy and sustainable way. We hope you enjoyed this Overload Fitness Blog Post and be sure to keep an eye out for the next. See you then!

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