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Creating a calorie deficit is a vital part of losing weight. If you consume fewer calories than your body needs to function, you will start to lose weight. However, creating a calorie deficit can be tricky. You don’t want to consume too few calories and risk malnutrition, but you also don’t want to consume too many calories and not lose weight. Here’s how to create a calorie deficit that makes you lose weight, without sacrificing your health. First, calculate your daily calorie needs. This will depend on your age, sex, height, weight, and activity level. There are many online calculators you can use to determine your daily calorie needs. Once you know how many calories your body needs to function, you can create a calorie deficit. To lose weight, you need to consume fewer calories than your body needs. Aim for a calorie deficit of 500-1000 calories per day. This will result in a weight loss of 1-2 pounds per week. You can create a calorie deficit by consuming fewer calories and/or increasing your physical activity. One way to consume fewer calories is to choose nutrient-dense foods that are low in calories. These include fruits, vegetables, whole grains, and lean protein sources such as chicken, fish, and tofu. Avoid high-calorie, low-nutrient foods such as sweets, fried foods, and sugary drinks. Another way to create a calorie deficit is to practice portion control. Use smaller plates and bowls to help you eat less. Pay attention to your hunger and fullness cues, and stop eating when you are satisfied, not stuffed. Increasing your physical activity can also help you create a calorie deficit. Aim for at least 150 minutes of moderate-intensity exercise per week. This can include activities such as brisk walking, cycling, or swimming. Strength training can also help you build muscle, which increases your resting metabolic rate and can help you burn more calories throughout the day. Remember to make gradual changes to your diet and exercise routine. Quick fixes and crash diets can be harmful to your health and are not sustainable. It’s important to make long-term lifestyle changes that you can maintain over time. By creating a calorie deficit through a combination of healthy eating and physical activity, you can lose weight in a healthy and sustainable way. Remember to stay patient and committed to your goals, and you will see results.

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