The idea behind a calorie deficit is fairly simple: you need to be burning more calories than your body is taking in. As a rule of thumb, each pound of fat contains roughly 3,500 calories. To lose one pound, those 3,500 calories need to be burned off. A completely safe and attainable goal should be to try and lose one pound per week, so you would need to burn 500 more calories than you take in each day (500 lost calories x 7 days in a week = 3,500 calories burned).
The best part about calorie deficits is that your diet and workout regimen are entirely up to you. Theoretically, you can continue to eat the foods that you love as long as you are burning off an excess 500 calories a day. As long as you’re prepared to put in some real work wherever you choose to work out, a calorie deficit diet means you don’t have to say goodbye to some of your guilty pleasure foods! Now that you know the idea behind calorie deficits, let’s look at how it can be applied to your diet and workout schedules: