{"id":4905,"date":"2026-09-02T14:33:00","date_gmt":"2026-09-02T12:33:00","guid":{"rendered":"https:\/\/www.lover-coach.com\/lose-weight-simply\/"},"modified":"2025-11-26T14:57:19","modified_gmt":"2025-11-26T13:57:19","slug":"lose-weight-simply","status":"publish","type":"post","link":"https:\/\/www.lover-coach.com\/en\/lose-weight-simply\/","title":{"rendered":"Lose weight simply"},"content":{"rendered":"\n

Here’s how to create a calorie deficit in 2 simple steps:<\/h2>\n\n
    \n
  1. Stop using expensive and difficult-to-follow fad diets. If you want to lose weight, it’s time to get back to simple and effective methods. <\/li>\n\n\n\n
  2. Calculate your calorie balance by making sure you consume fewer calories than you burn. This can be done by changing your diet, increasing your physical activity, or a combination of both. <\/li>\n<\/ol>\n\n

    By following these two simple steps, you can create a calorie deficit and lose weight in a healthy, sustainable way.<\/p>\n\n

    \"\"\/<\/figure>\n\n

    Start tracking your daily calorie intake.<\/h3>\n\n

    Weight loss is essentially about accounting, but with the exact opposite goal: you want to get into the red, burning more calories than you consume. Yes, calories have been shaken up in recent years, but they remain a reliable guide to help you set a daily intake goal for healthy eating. <\/p>\n\n

    The easiest way to lose weight is to create a calorie deficit. <\/p>\n\n

    The result isn’t complicated at all. Weight loss shouldn’t be either. <\/p>\n\n

    Make no mistake: this isn’t a points system or micromanaging your calories. It’s a simple calculation designed to help you start losing weight safely and effectively, without hassle or stress. <\/p>\n\n

    There’s also another incredible benefit to all of this: there are no more forbidden foods or food groups, so you don’t have to restrict what you eat, although you may have to cut back.<\/p>\n\n

    (But, really, if you’re honest with yourself: does that third slice of pizza ever bring you more pleasure than the second?)<\/p>\n\n

    Here’s the best way to determine calorie intake, it’s your first step to maintaining a calorie deficit and finally getting on the scale and seeing your desired number.<\/p>\n\n

    Step 1: Calculate your daily calorie intake<\/h3>\n\n
    \"\"\/<\/figure>\n\n

    \u201cHow many calories should I eat per day to lose weight?\u201d you may be wondering. Let\u2019s start with the number of calories you currently consume. <\/p>\n\n

    Track everything you eat and drink for three days and calculate your daily calorie total online at yazio.com,<\/a> for example, or on an app like MyFitnessPal. Don’t worry, it’s easier than it looks. <\/p>\n\n

    Next, estimate the number of calories you need to maintain your weight using the formula below based on your activity level, especially how often you exercise.<\/p>\n\n

    Your daily calorie expenditure<\/h2>\n\n

    The following calculation examples are for a person weighing 84 kg.<\/p>\n\n

    A. No training<\/strong><\/p>\n\n

    Multiply your weight by 22. For 84 kg = 1,850 calories per day <\/p>\n\n

    B. One or two workouts per week<\/strong><\/p>\n\n

    Your weight x 26. For 84 kg = 2,220 calories per day <\/p>\n\n

    C. Two to four workouts per week<\/strong><\/p>\n\n

    Your weight x 31. For 84 kg = 2,590 calories per day <\/p>\n\n

    D. Five or more workouts per week<\/strong><\/p>\n\n

    Your weight x 35. For 84 kg = 2,960 calories per day <\/p>\n\n

    Now compare these two numbers: the number of calories you currently consume versus the number of calories you need to eat to maintain your weight. How far off are you? If you eat more calories than your body needs, you will gain weight; if you eat less, you will lose weight. <\/p>\n\n

    Obvious, my dear Watson.<\/p>\n\n

    \"\"\/<\/figure>\n\n

    Step 2: Determine daily calories burned<\/h3>\n\n

    If you’re not already in a calorie deficit, aim for a maximum daily deficit of 500 calories when trying to lose a few pounds. Aim for healthy, sustainable weight loss of 0.5 kg to 1 kg per week. This means either eating fewer calories or burning more calories throughout the day. <\/p>\n\n

    So, if our 84-kg man works out 2 to 4 days a week, eating 2,590 calories a day maintains his weight. Here’s how his body uses those calories and some ways he can burn more calories. <\/p>\n\n

    1. Basal metabolic rate: 60 to 75% of calories burned per day<\/h2>\n\n

    This is the amount of energy your body uses just to stay alive. You can get a rough estimate of this number with an online basal metabolic rate calculator<\/a> that takes into account your height, weight, gender, and age. <\/p>\n\n

    This is 70% of the calories burned for our example man = 1,813 calories<\/p>\n\n

    2. Thermic effect of food: 10%<\/h2>\n\n

    These are the calories burned by digestion. Typically, you burn 0-3% of the calories you consume from fat, 5-10% from carbohydrates, 20-30% from protein, and 10-30% from alcohol. <\/p>\n\n

    10% = 259 calories<\/p>\n\n

    Tip for burning more calories:<\/strong> Load up on protein! Because you use far more calories from protein for digestion than from fats or carbohydrates, make sure you’re hitting your daily protein target. This way, you can burn more without a ton of effort. For adult men, that means at least 56 grams of protein per day. Opt for a lean protein source like chicken or fish. <\/p>\n\n

    With this trick you can add 100 calories to your counter.<\/p>\n\n

    3. Physical activity: 15 to 30%<\/h2>\n\n

    These are the calories you burn during your daily activity level, including exercise and any other movement. If you wear a fitness tracker, you can get a pretty good estimate of how many calories you burn each day based on steps or heart rate. You can also enter individual activities and workouts into an online exercise calculator. <\/p>\n\n

    20% = 518 calories<\/p>\n\n

    Tips for burning more<\/strong> : You don’t have to sweat twice a day to reap the benefits of moving more. Reduce your sitting time, take the stairs, move around\u2014it all adds up. In fact, our 84-kg man burns 178 calories\/30 minutes just by walking. <\/p>\n\n

    \"\"\/<\/figure>\n\n

    Add a few exercises to your routine:<\/strong> a 20-second intense run up the stairs, followed by a 40-second slow walk back down, followed by 2 repetitions. Or do burpees for 20 seconds, then walk and recover for 40 seconds. <\/p>\n\n

    Bonus between 200 and 600 calories<\/p>\n\n

    Also important: don’t forget liquid calories, and we’re not just talking soda here!<\/p>\n\n

    It’s easy to forget that morning juice or two glasses of wine with dinner. That’s why it’s important to keep track of your beverage intake. Fluids can easily add up and cause you to consume more calories than you realize. <\/p>\n\n

    For example, a can of beer contains about 153 calories, depending on the brand. Drinking just two cans adds an extra 300 calories per day, which can be significant if you’re only cutting 500 calories a day. <\/p>\n\n

    Additionally, studies suggest that your body absorbs more calories from processed foods that have been broken down from their natural form. So, if you drink a smoothie, you’ll absorb more calories than if you ate the same fruit raw. Whole foods tend to be more filling, which can help you eat less overall. <\/p>\n\n

    And as an example:<\/strong><\/p>\n\n

    200g of pizza = 250 calories<\/p>\n\n

    200g of spaghetti Bolognese = 115 calories<\/p>\n\n

    200g of chicken couscous = 130 calories<\/p>\n\n

    You don’t need to starve yourself. As the ad says: Move more and eat better.<\/em> <\/p>\n\n

    By losing your extra pounds, you will feel more confident and ready for new conquests.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Here’s how to create a calorie deficit in 2 simple steps: By following these two simple steps, you can create a calorie deficit and lose weight in a healthy, sustainable way. Start tracking your daily calorie intake. Weight loss is essentially about accounting, but with the exact opposite goal: you want to get into the […]<\/p>\n","protected":false},"author":1,"featured_media":4295,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_override_bookmark_settings":[],"jnews_social_meta":[],"jnews_paywall_metabox":[],"jnews_override_counter":[],"footnotes":""},"categories":[156],"tags":[198,232],"class_list":["post-4905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lover-en","tag-diet","tag-physical"],"_links":{"self":[{"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/posts\/4905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/comments?post=4905"}],"version-history":[{"count":1,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/posts\/4905\/revisions"}],"predecessor-version":[{"id":4906,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/posts\/4905\/revisions\/4906"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/media\/4295"}],"wp:attachment":[{"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/media?parent=4905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/categories?post=4905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lover-coach.com\/en\/wp-json\/wp\/v2\/tags?post=4905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}