The golden rule of weight loss is to maintain a calorie deficit. A calorie deficit occurs when you consume fewer calories than you need to maintain your weight. For example, a 70kg active person would have a maintenance of around 2,100 calories, and if they consume less than that, say 1,800, they will be in a 300-calorie deficit, indicating that they have entered a weight loss phase.
The key to maintaining a deficit is to avoid sugary and high-carbohydrate foods because they contain the most calories. But what if you accidentally cheated or indulged in your favourite dessert or cheat meal? Don't worry, the following tips can help you maintain your deficit and help you lose weight.
1) Plan Your Cheat
Just as planning your meals can help you lose weight, planning your cheat meals can help you avoid unwanted weight gain. Most of the time, we are aware of when we are going to eat out, and if this is the case, the best option is to skip your morning workout and work out in the evening. In this manner, the dine-out will serve as your post-workout meal, and consuming high-carbs in post-workout is recommended as it can aid in recovery. So, the next time you go out to cheat, make a point of working out first and then going out.
2) Skip The Next Meal
Weight loss is a slow process that requires you to stick to your diet and calories for at least six weeks in order to see visible results. Assume you had a large brunch that exceeded your pre-determined calorie intake. The best strategy right now is to skip your evening meal and have a light dinner. Similarly, you can prepare ahead of time by eating less the day before your cheat meal, or if the cheat happened by accident, you could keep your next day’s diet light.
Also Read: Top 5 Exercises Every Woman Should Do
3) Move More
Combining exercise with a calorie-restricted diet is one of the most effective ways to double the weight loss process. Exercise is one of the most effective ways to eliminate toxins and excess water weight from our bodies. Make it a point to increase your exercise duration by 30 minutes on days when you have extra calories, or get more active during the day by moving more and taking the stairs. The best way to lose weight quickly is to exercise on an empty stomach. When you exercise on an empty stomach, your body draws energy from your body's stored fat, which helps burn stubborn fat.
Also Read: 5 Side Effects Of Clean Eating That You Must Know
4) Practise Portion Control
You might not find portion control in most weight loss bibles, but it is one of the important tips for keeping off weight. Portion control entails eating less or in smaller amounts. Let's say you want a dessert, and instead of having a full 700-calorie dessert, you can have half of it, that way you will only consume 350 calories. The best part about portion control is that you can eat your favourite foods while staying on track.
Image Credit: Freepik
