How to Create Calorie Deficit by Combining Diet with Exercise for Losing Body Fat

Obesity

Tips for Selecting Exercise

Using exercise variations helps keep the body stimulated, and prevents one from getting bored. Venuto (2009) argued that the most effective and time-efficient exercises emphasize on major movement patterns, involve multiple joints, recruit the most muscle mass, and require lot of energy. A factor that influences the choice of exercise includes the physical condition. The most effective exercises require lot of skill besides strength, and require weeks or months of conditioning. Venuto recommended arm circles; tai chi twists; trunk circles; body-weight prisoner lunges; and push-ups or push-ups off knees.

A low-to-moderate-intensity training should be selected while starting out, and the optimal time frames should be achieved gradually. Thirty minutes of cardio for three days every week could burn 300 calories per session. This could be combined with three days of strength training, and conservative reduction of calories.

How to Create Calorie Deficit

Diet and exercise could be strategically combined to create calorie deficit for losing body fat.

Introduction

The Centers for Disease Control and Prevention has estimated that more than 60 percent American adults aged between 20 and 74 are overweight. Dr. James Hill, a professor at the University of Colorado, argued that the obesity epidemic has been aggravated by the mismatch between energy expenditure and equivalent energy intake. Some people exercise a lot, but still do not lose weight because they consequently eat more or the same amount of exercise does not cause the same amount of weight loss among individuals. Also, conventional aerobic exercise does not burn the desired amount of calories.

Creating Calorie Deficit

Body fat could be reduced by creating a calorie deficit. Venuto (2009) argued that the fat-burning equation has two sides and the optimal approach should be to combine diet with exercise. A massive cut in daily intake of calories would make one ravenously hungry, besides cutting the intake of vital nutrients. On the other hand, no change in calorie intake would require hours of exercise to burn calories. The strategy for creating calorie deficit is to raise the metabolic rate and eat an adequate amount of calories; and yet have the deficit required to lose a certain amount of pounds on a weekly or monthly basis.

Combining Diet with Burning Calories

Venuto (2009) recommended that the reduction of calories should be selective and focus on calorie control instead of carbohydrate control. The focus of energy expenditure should be on the amount of calories burned. Weight training and cardio are two types of exercise that have been effective in burning calories. More calories, and hence more fat, are burned by higher-intensity workouts. Research has shown that greater fat metabolism could be inducted by repeated bouts of exercise. The approach should be to burn as many calories as possible on a daily basis consistently over time. Also, daily physical activities such as standing, walking, pacing, shopping, or household work could be manipulated for burning more calories. Increasing efficiency helps get better results for the time spent on burning calories. However, the choice of program should suit individual disposition and lifestyle for being efficient, effective, and enjoyable. As it is unrealistic to count calories burned for each daily activity and calorie intake, understanding the concept of calorie deficit and its application on a practical level is adequate for being successful.

Conclusion

Diet and higher-intensity exercise should be strategically combined to create calorie deficit for losing body fat.

References

Venuto, T. (2009). The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle. Penguin Group. New York. 1-316.