How do I maintain a caloric deficit?

[cynthiiuh]

So, I’ve heard about having to go on a caloric deficit to actually LOSE weight. But how do I maintain it? I don’t have abundant knowledge on this, so I don't know. I have in mind to eat a range from only 500-700 calories a day. But how do I BURN that much, or even MORE? Plus, if I exercise at (let’s say) 3 PM, I have to eat after exercising too, so aren’t I just gaining all the calories I burned? HELP!

Updates

+1 y

Guys, my calorie deficit is not 500-700. I just added a number that I thought wasn’t too large and stuck with it. I’m currently counting calories right now.

[Alexandrubaschet08]

Us this formul
KG x 2.2 x 12...16 = Kcal - (300...700)
Your kilograms, multiplicat whit 2,2, multiplicate whit the number of your week activity (how activ are you in a day from a number like 12 to 16, 12> is if you stay completly in repaus and don't move all day, just seat and eat and sleep, 16 is if you have a very big activity, walk around the city whit your job, go dayly to gym, home you make a lot of phizical actifitis and jobs)
Then you have the Kcal that you need to eat to keep thous KG of yours, to lose you can decrease the result whit 300 or more 700 (i recomand for not been a big shok for the body).
AND HER IS YOUR CALORIC DEFICIT. :)

[Alexandrubaschet08]

What is unclear for you? Cloric deficit is the number of kcal that you cut 300-700 kcal from your normal number of calory
I need like 2600 kcal to keep 93Kg, if i want to lose some kg i need to eat in a day (let say -500) 2100kcal. At the end of the WEEK i will need to lose around 1-1,5 kg.
Depand olso how fats are the produce, how many exercises you do.

[slatyb]

First just count calories for about a week and figure out what your current daily intake is. I started Noom and it wanted me to get to 1400 calories a day but I couldn't handle it and settled on 1600.

500-700 calories a day is extremely restricted and impossible to maintain. You need more than that to just stay alive. Plenty of online resources to give you an idea of a reasonable daily intake based on your height and current weight.

[cynthiiuh]

I actually don’t know what my daily intake is. I just added a random number and stuck with it. But your daily calorie intake is 1600, how do you burn all of it off? Wouldn’t you have to do intense cardio for like, hours? Also, do you have to burn all of it off in that same day you consumed it?

[slatyb]

Not at all. You can't live on zero food. Just staying alive requires a certain intake.

Anyway the first thing to do is figure out your daily intake. There are lots of calorie counting phone apps. Do this for a week. It's possible some things you are eating have a lot of calories that you weren't thinking about.

[jennifer_bloom]

Think about all the things you can do if you lose weight - like have X number of healthy kids - wear X outfit and look gorgeous - live X years - get X job or date X guy.

[Brian___1731]

Maybe you can practice intermittent fasting and workout and focus on eating the right things. I'd suggest maybe using calorie deficit plans or calculators or apps online. Or find an instructor. But one thing I found while I practiced IF was that I felt less hungry after a while. Focus on eating the right foods and quality more than quantity

[cynthiiuh]

I try, but I come home from the gym at around 7, and I try not to eat past that due to boating problems. I wake up at around 9:30 and that’s exactly when I eat breakfast. I’m trying the 16:8 method, but I can’t maintain it. It fluctuates on certain days.

[Brian___1731]

It's hard to start and be consistent. I'd say drink tea, coffee or water with a sprinkle of lemon if you're hungry. But best bet would be water of course. Sleeping early can also make you feel less conscious of being hungry. I used to eat snacks at like 5 or something and then stop. After workout it felt tough but I just kept myself busy. Then I eat breakfast at 9 in the morning. I think start with 12-14 hours. That's also effective. And once you get used to it you can increase it to 16. I personally just skipped dinner.

[Brian___1731]

But thing is I stopped IF cuz I was a bit worried whether it would affect my metabolism. I mean. There's still time to grow. But you do whatever pleases to you

[max2697]

Find out your maintenance calories and cut 200-300 off that. You want to try losing weight while eating as much calories as you can. You are eating way too little.

[Matthew2222]

You should not be dieting, it is not a long term solution and your body will not want to stay off equilibrium You should focus more on accepting your body and being happy with who you are!

[slatyb]

Just substituting for junk foods can help a lot without making one hungry.