Tips to Lose Weight by Calorie Deficit

You are what you eat.

Bobby Ong

Plated Asia Producer
Tips to Lose Weight by Calorie Deficit

What is Calorie Deficit? How to lose weight without being hungry and lethargic? Today we are going to talk about the fundamental idea of losing weight.

Calorie Deficit is simply the number of calories you take in, minus the number of calories you burn. It is a state where you burn more calories than you consume. It forces your body to burn energy stored in fat causing weight loss. If you accumulate persistent calorie deficits day after day, you will lose weight.

Get the idea? Here are 2 steps you can get started:

Step 1: Know your Basal Metabolic Rate

Calorie Calculator
Calorie Calculator —

To achieve your weight loss goal, you need to first figure out how many calories your body burns each day. Try this Calorie Calculator at, it helps you to estimate the calories you need based on your size, gender and physical activity level. Then, subtract your target deficit of 300 to 500 calories from that number.

Step 2: Monitor your calorie intake

MyFitnessPal app
MyFitnessPal Mobile App —

The next step is to track your calorie intake to ensure you eat less calories than you burn each day. MyFitnessPal is a popular and easy to use smartphone app for monitoring your calorie intake and body weight. You can quickly add and log recipes from across the web. Medical studies also show that keeping a food journal can help you in achieving your weight loss goal.

So, what kind of food should you take and avoid?

Healthy vs. Fatty Food

This is the time to eliminate unhealthy foods that are empty calories from your diet. Foods with empty calories are high in energy but low in nutrients. Instead, eat a lot of nutrient-dense foods like whole grains, non-starchy fruits, vegetables, and even spices like turmeric, but remember to avoid rich dressings or cooked with plenty of oil. Go easy with sugar and salt as well, that add calories and enhance flavours to make the food tastes more compelling.

Take complex carbohydrates


Going zero carb for weight loss is never healthy. It is important to include more complex carbohydrates into your diet to keep you feeling full for a longer time. Examples of complex carbs are whole grains like buckwheat, brown rice, corn, wheat, quinoa, and etc.

Take protein

Beef with salt and pepper

Eat enough proteins to help you maintain lean tissues. Go for lean meats and other good protein sources like beans, eggs, seafood, nuts and dairy products that are low in fat.

Get cooking!

Mixing salad

Eat until you are eight-tenths full. Try to keep any additional eating to a minimum after dinner. Get most of your calories from the grocery store and keep eating out as a rare treat. There are all good advices to practice a healthy diet plan.

Check out our healthy recipes.

Get moving!

Jogging in the golden hour

Eat less and move more, there is really no shortcut in losing weight. Slowly build up your calorie deficit by moderately cutting intake and increasing physical activity.

Cut high sugar and caffeinated drinks

Tossing beer

Soda, juice, flavoured coffee beverages, energy drinks and alcohol are high-calorie liquid that you should avoid because it is directly associated with our body weight.

Lastly, follow us!

Overnight Oats 4 Ways
Overnight Oats 4 Ways —

We will introduce few delicious recipes that are low in calories for your comprehensive meal plan, so do watch out our blog from time to time!

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