Losing weight quickly and easily is a desire of millions of people around the world, and the outcome of this wish is a millionaire business based on miraculous diets to lose weight in a very short time, pills and slimming creams that promise remove body fat, or incredible machines that tonify muscles overnight, to cite a few examples. Beyond these deceptive advertising tricks, the only secret to losing weight is the calorie deficit, which is just consuming fewer calories than you burn. As simple as effective.
What is calorie deficit?
Calorie deficit is the condition of the organism when it consumes more calories than it receives. Explained in practical terms, it is about maintaining a negative calorie balance, either by increasing the body's metabolic rate through physical exercise, reducing calories in the diet, or by combining both to get results more quickly. If there is no calorie deficit, there is no weight loss or reduction in body fat, regardless of the diet and exercises used.
A very reasonable doubt is that, if calorie deficit is the only thing that matters in order to lose weight, why do many miracle diets seem to work? Firstly, because these diets are normally very restrictive in calories and poor in nutrients, causing a response of the organism to these restrictions that translates into a reduction of basal metabolism (energy consumption at rest) and a loss of muscle mass to preserve fat mass, much more efficient as an energy reservoir.
The body's response to so-called miracle diets results in weight loss, almost all of it water and muscle, during the first few days of a wonder diet, causing people to believe that the method works. Far from it, it is only the effects of a slowed metabolism and once it returns to its normal rhythm, it again restores the lost weight and makes it more difficult to maintain it: what is known in the world of nutrition as the rebound effect.
The key to prevent the rebound effect and lose weight effectively is just to maintain for a certain time (depending on the results you want to achieve) a calorie deficit through increased physical activity, a reduction of calories consumed or a combination of both. It is possible to maintain a balanced diet without going hungry or restricting certain foods if the calories ingested are controlled, either by choosing low-calorie foods or by burning more calories through physical activity. If you eat 2000 calories a day and burn 2500, you lose weight and fat, just as if you eat 2500 calories and burn 2000, you gain weight and body mass; there are no more secrets.