Post by : Saif Rahman

Weight loss can often feel like a struggle against constant hunger pangs. Even within a calorie deficit, many people grapple with food cravings and low energy. However, losing weight doesn’t need to mean enduring hunger all day long. The secret lies in establishing a safe and sustainable calorie deficit that supports lasting results while safeguarding your health.

Dr. Kunal Sood, a specialist in anesthesiology and interventional pain medicine, recently shared some practical tips on how to achieve a healthy calorie deficit. In an Instagram video, he presented the appropriate calorie range for effective weight loss and offered strategies to manage hunger while maintaining energy levels.

Understanding Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body needs for energy. This drives the body to utilize stored fat, facilitating weight loss. However, a drastic deficit can lead to severe hunger, fatigue, irritability, and nutrient shortfalls. Dr. Sood highlights the importance of aiming for a moderate deficit that encourages gradual weight loss without overwhelming your system.

Recommended Daily Caloric Deficit

Dr. Sood recommends a daily caloric deficit of 500 to 750 calories, which is considered safe and efficient for most adults. This strategy can help achieve a steady weight loss of 1 to 1.5 pounds a week, which is both healthy and sustainable. A moderate deficit helps eliminate severe hunger and energy drops often associated with dieting.

Hunger Management Tips During a Caloric Deficit

1. Increase Fibre Intake
Incorporate more vegetables, fruits, whole grains, and legumes as fibre helps keep you fuller for longer and diminishes cravings.

2. Add Protein to Every Meal
Incorporating protein-rich foods such as eggs, lean meats, yogurt, and beans aids in preserving muscle mass and enhances satiety.

3. Embrace Mindful Eating
Take your time while eating, chew your food thoroughly, and focus on your plate. Mindful eating helps your brain recognize fullness, curbing overeating.

4. Stay Hydrated
Drinking water before and during meals can help regulate appetite and prevent confusing thirst with hunger.

5. Prepare Healthy Snacks
Opt for nutritious snacks such as nuts, fruits, or yogurt to avoid energy slumps and keep hunger at bay.

6. Track Progress, Not Just Goals
Monitor your weekly weight loss, energy levels, and emotional well-being instead of fixating on daily fluctuations. Adjust your approach gradually if necessary.

The Importance of a Sustainable Deficit

Quick-fix diets or excessively low-calorie plans may provide rapid results but are frequently unmanageable and detrimental. Opting for a moderate deficit helps:

• Maintain consistent energy throughout the day
• Prevent nutrient deficiencies
• Avoid binge eating or guilt associated with food
• Facilitate long-term weight control

Dr. Sood emphasizes that while hunger can be a normal aspect of a calorie deficit, it should remain manageable. By employing the right tactics, a deficit of 500–750 calories can enable effective weight loss while prioritizing health.

Weight loss doesn’t have to feel like a perpetual struggle against hunger. A safe, moderate calorie deficit, combined with thoughtful meal choices, hydration, and mindful eating, can make dieting a more sustainable and enjoyable experience. Dr. Sood’s recommendations serve as a practical guide for anyone aiming to manage their weight while ensuring their health remains intact.

#Health #Wellness