A calorie differential is also known as a calorie deficit. The CDC defines a calorie deficit as taking in fewer calories than you burn. It's the basic idea behind losing weight. The only safe and natural way to lose weight is to achieve a calorie deficit by cutting calories from your daily intake and exercising regularly.
By the Numbers
Losing 1 lb. of body fat requires that you achieve a calorie deficit of 3,500 calories, according to the CDC. Before starting your weight loss plan using these numbers, you must first determine your basal metabolic rate, or BMR. This figure will tell you how many calories your body needs each day to perform its most basic functions, such as breathing and digestion. You can use a free online BMR calculator to quickly get this information; most also factor in how many calories you burn from exercise as well. Once you know your BMR, you simply subtract from that number to get your weight loss target.
Safe Weight Loss
Losing even a modest amount of weight -- 5 to 10 percent of your current bodyweight -- offers many health benefits. However, losing weight too fast can be unhealthy. Because of this fact, the CDC suggests not exceeding 1 to 2 lbs. of weight loss per week. This means you would have to create a calorie differential of 3,500 to 7,000 calories a week, respectively. Cutting and burning 500 to 1,000 calories per day is certainly possible with the right plan.
Burning Calories
The most effective way to burn calories is using aerobic exercise. Exercising at a moderate pace for 60 minutes per day on most days of the week can help you burn a substantial number of calories. According to the Mayo Clinic, a 200-lb. person burns 1,138 calories per hour rollerblading. The same 200-lb. person can burn 346 calories per hour walking at a brisk pace. Exercise at an intensity level that matches your current physical fitness level. For instance, beginners should start with moderately-intense exercise while physically fit individuals may be healthy enough to use vigorous exercise to burn additional calories. Talk to your doctor to determine the best option for you.
Calorie Consumption
Creating a calorie differential of 1,000 calories per day may seem tough, but in many cases it's not as hard as you may think. By eating more plant-based foods rather than high-calorie choices, you can cut a substantial number of calories from your diet. Cutting out soda, for instance, can help someone with a daily habit eliminate 250 calories per bottle. Stick with high fiber, nutritionally dense foods like vegetables, fruit, fat-free dairy and lean cuts of meat.
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