{"id":212305,"date":"2021-01-26T12:16:05","date_gmt":"2021-01-26T11:16:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=212305"},"modified":"2024-04-15T08:46:48","modified_gmt":"2024-04-15T06:46:48","slug":"caloric-deficit-how-to-lose-weight-and-also-have-a-life","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/","title":{"rendered":"Caloric Deficit: How to Lose Weight and Have a Life?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#Food_is_a_source_of_energy_but_also_other_important_nutrients_necessary_to_promote_health\" title=\"Food is a source of energy, but also other important nutrients necessary to promote health\">Food is a source of energy, but also other important nutrients necessary to promote health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#Even_when_in_a_caloric_deficit_you_can_eat_surprisingly_more_and_lose_weight_with_confidence\" title=\"Even when in a caloric deficit, you can eat surprisingly more and lose weight with confidence\">Even when in a caloric deficit, you can eat surprisingly more and lose weight with confidence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#How_to_successfully_handle_a_caloric_deficit_and_weight_loss\" title=\"How to successfully handle a caloric deficit and weight loss?\">How to successfully handle a caloric deficit and weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#1_Eat_more_vegetables_fruits_and_other_foods_with_low_energy_density\" title=\"1. Eat more vegetables, fruits and other foods with low energy density\">1. Eat more vegetables, fruits and other foods with low energy density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#2_Try_low-calorie_ZERO_side_dishes\" title=\"2. Try low-calorie ZERO side dishes\">2. Try low-calorie ZERO side dishes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#3_Focus_on_protein\" title=\"3. Focus on protein\">3. Focus on protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#4_Partially_replace_the_side_dishes_with_vegetable_alternatives\" title=\"4. Partially replace the side dishes with vegetable alternatives\">4. Partially replace the side dishes with vegetable alternatives<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#5_Ensure_adequate_fiber_intake\" title=\"5. Ensure adequate fiber intake\">5. Ensure adequate fiber intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#6_Dont_drink_empty_calories_and_learn_how_to_cut_lots_of_calories_using_sweeteners\" title=\"6. Don&#8217;t drink empty calories and learn how to cut lots of calories using sweeteners.\">6. Don&#8217;t drink empty calories and learn how to cut lots of calories using sweeteners.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#7_Control_your_food_portions_and_do_not_nibble\" title=\"7. Control your food portions and do not nibble\">7. Control your food portions and do not nibble<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#8_Use_cooking_oil_wisely_and_try_low-calorie_sauces\" title=\"8. Use cooking oil wisely and try low-calorie sauces\">8. Use cooking oil wisely and try low-calorie sauces<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#9_Exercise_but_dont_push_it_too_far%E2%80%A6\" title=\"9. Exercise, but don&#8217;t push it too far&#8230;\">9. Exercise, but don&#8217;t push it too far&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#10_Sleep_more\" title=\"10. Sleep more\">10. Sleep more<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Caloric deficit is a basic requirement for successful weight loss. Although unfortunately many people focus on cutting down on gluten, dairy products or eating only &#8220;permitted foods&#8221; within their diet, but the <strong>relentless law of thermodynamics expressed by the energy balance cannot be fooled.&nbsp;<\/strong>A caloric deficit can be like extraterrestrial life. Everyone believes in one way or another that it exists, but no one has actually seen it with their own eyes yet. Of course, if you are keeping an eye on your macronutrients, you can sort of indirectly see it in a nutritional app. In today&#8217;s article, we will show you what that infamous caloric deficit actually is, how to recognize if you are in a caloric deficit and, most importantly, <strong>how to manage it without becoming a slave to counting calories.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Food_is_a_source_of_energy_but_also_other_important_nutrients_necessary_to_promote_health\"><\/span>Food is a source of energy, but also other important nutrients necessary to promote health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg\" alt=\"How to manage caloric deficit and lose weight?\" class=\"wp-image-209970\" title=\"How to manage caloric deficit and lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Food contains energy, but also vitamins, minerals, biologically active substances such as antioxidants, and perhaps substances that are yet to be discovered.&nbsp;<strong>It is very simplistic to look at food only as a source of energy.&nbsp;<\/strong>The body is not a combustion engine, for which it is clear how many miles you drive at full speed. It is an incredibly complex and dynamic tool that responds to nutrient intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In a way, food is something like a trigger for specific biochemical reactions in the body, which are quite different for each individual macronutrient. For example, <strong>carbohydrates are mainly a source of energy and protein, on the other hand, is essential for the growth and maintenance of muscle mass<\/strong> or as a basic building block for cells of the immune system. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Every meal we eat<\/strong>&nbsp;has an impact on how we feel in the short term and on how we look in the long term, and it also affects our health.&nbsp;The food should comprehensively help us to be as healthy as possible, support athletic performance, and to help live a long and active life. Therefore, it does not make any sense to follow, for example, the misunderstood approach of IIFYM (flexible dieting), where people do not care about the quality of food, but primarily focus on &#8220;eating foods as long as they fit within macros&#8221;. If you are interested in how to be able to treat yourself with a hamburger, for example, and still lose weight, read our article <a href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>How to Eat Pizza, Sweets, and Still Lose Weight Thanks to IIFYM?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Even_when_in_a_caloric_deficit_you_can_eat_surprisingly_more_and_lose_weight_with_confidence\"><\/span>Even when in a caloric deficit, you can eat surprisingly more and lose weight with confidence<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It&#8217;s not rocket science or black magic.&nbsp;When you replace highly industrially processed foods, which typically have a large amount of energy in a small volume, with as many fresh and minimally processed foods as possible, you will, almost without noticing, <strong>reduce your energy intake while improving your diet.&nbsp;<\/strong>In general, people are quite surprised by how much food they can eat while still losing weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>What does it look like in reality? <\/strong>Peter and Paul are two friends who go out for a meal on a regular basis. Peter usually doesn&#8217;t care about his diet that much, so he usually ends up in fast food eating a calorie bomb, while Paul thinks about what he eats, and thanks to that he is able to make healthy choices even in a fast food restaurant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Peter orders&nbsp;some food at <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonald&#8217;s<\/strong><\/a><strong>:<\/strong> Double Big Tasty Bacon (1022 kcal) with large fries (434 kcal) and 0.5 l of Coca-Cola (208 kcal). That is&nbsp;<strong>1,684 kcal for Peter<\/strong> and an almost depleted caloric intake for the whole day on top of that.<\/li>\n\n\n\n<li><strong>Paul orders some food&nbsp;at <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/about-our-food\/nutrition-calculator.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonald&#8217;s<\/strong><\/a><strong>:<\/strong> McWrap with grilled chicken (363 kcal) and Caesar salad with grilled chicken (209 kcal), 0.5 l Coca-Cola Zero (0 kcal) and espresso (0) for lunch. That is <strong>572 kcal for Paul<\/strong> and a &#8221;Correct Meal Choice&#8221; award.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Where is the difference? <\/strong>Mainly in 1,112 kcal, the content of individual nutrients and also the feeling achieved after the meal. After lunch, Peter is quite tired and without energy, while Paul feels good and can continue working. <strong>And if you think that you can just exercise off your bad diet decisions, forget about it right away. <\/strong>For the average 65-kilogram (143 lbs) woman and the 80-kilogram (176 lbs) man to burn the energy hidden in Peter&#8217;s meal, the woman would have to run at an average speed of 10 km\/h for about 2.5 hours and the man a little over 2 hours. It is much better to learn to eat according to your needs rather than try to do an extra exercise to get rid of the gained energy excess.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"702\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg\" alt=\"How to eat healthy in a fast food restaurant?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" title=\"How to eat healthy in a fast food restaurant?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_successfully_handle_a_caloric_deficit_and_weight_loss\"><\/span>How to successfully handle a caloric deficit and weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When in a caloric deficiency, the body reaches for the energy reserves it has at its disposal. <strong>The goal of weight loss is to activate adipose tissue, burn it for energy and get rid of it.&nbsp;<\/strong>There are several ways to support this, which will help you with consistency and perseverance. Keep in mind that<strong> caloric deficit which is too high is as detrimental as if it&#8217;s too small. <\/strong>A caloric deficit of about 15-20% of your current energy intake is considered sustainable in the long run.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to calculate your energy intake for weight loss, the online calculator in our article&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" aria-label=\"Online Energy Intake and Macronutrient Calculator (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Online Energy Intake and Macronutrient Calculator<\/a><\/strong> will serve you well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Eat_more_vegetables_fruits_and_other_foods_with_low_energy_density\"><\/span>1. Eat more vegetables, fruits and other foods with low energy density<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"775\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg\" alt=\"How to eat more and still lose weight?\" class=\"wp-image-210166\" title=\"How to eat more and still lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg 775w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-276x400.jpg 276w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK.jpg 895w\" sizes=\"auto, (max-width: 775px) 100vw, 775px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Above, we have already touched the topic of energy density. It is basically the amount of energy per weight unit. <strong>Which one has more calories, 100 grams of chocolate or 100 grams of apples? <\/strong>Intuitively, you somehow know that it&#8217;s definitely chocolate, but&nbsp;<strong>did you know that the difference can be about 430 kcal?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adequate intake of fruits and vegetables is associated with more effective weight loss.&nbsp;You may be wondering if this is due to the relatively low energy content and low energy density?&nbsp;No,&nbsp;<strong>fruits and vegetables are a rich source of fiber,<\/strong> which makes you feel more satisfied after a meal and thus eat less food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Soluble fiber also slows down digestion,<\/strong> meaning that your blood sugar levels have a chance to rise slowly and you don&#8217;t get the munchies soon after.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You should eat at least 400 grams of vegetable and 200 grams of fruit per day. <\/strong>Keep in mind that fruit should be consumed mainly in the solid form, not by drinking. Try to include&nbsp;<strong>more vegetable salads or fermented vegetable<\/strong> in your diet. There is so many different ways, you can even try the increasingly popular Korean kimchi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thanks to the contained probiotics (friendly bacteria) and prebiotics (dietary fiber for the friendly bacteria), it <strong>will also benefit the composition of your microbiome and healthy digestion. <\/strong>The composition of the gut microbiota can also affect weight loss or the immune system and the body&#8217;s defence mechanism against diseases. <span style=\"color: #ff6600\" class=\"tadv-color\">[8\u20139]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Try_low-calorie_ZERO_side_dishes\"><\/span>2. Try low-calorie ZERO side dishes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Why should you do it and what is it exactly?&nbsp;The secret of the almost calorie-free side dishes lies in the raw material in the form of gluten-free konjac flour from the plant of <em>Amorphophallus konjac<\/em>.&nbsp;As a result,&nbsp;<strong>ZERO side dishes contain the soluble fiber glucomannan,<\/strong>&nbsp;which, like other types of soluble fiber, binds water in the digestive system and thus increases the volume of digestion.&nbsp;Again, glucomannan helps you to feel more satisfied after a meal because it can bind <strong>up to 50 times more water<\/strong> than its weight. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can try, for example, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Noodles,&nbsp;<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Rice<\/a>&nbsp;or&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spaghetti<\/a>. But keep in mind that these products have a specific taste and need to be properly prepared and seasoned. And if it still isn&#8217;t &#8220;your cup of tea,&#8221; don&#8217;t try to push it and choose a different approach.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg\" alt=\"Which side dishes have the smallest amount of calories?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" title=\"Which side dishes have the smallest amount of calories?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Focus_on_protein\"><\/span>3. Focus on protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In short, protein is an essential macronutrient in many areas of the human body&#8217;s functioning.&nbsp;When losing weight, you will appreciate the increased protein intake, especially thanks to its <strong>positive effect on the feeling of satiety after a meal, and it can also help you manage your uncontrollable cravings. <\/strong>Adequate protein intake when losing weight will also protect your muscles from turning into energy and will also contribute to the body&#8217;s optimal defence. <span style=\"color: #ff6600\" class=\"tadv-color\">[1] [12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of all nutrients, protein has the greatest thermic effect. This means that the body consumes about 20-30% of their energy content for its metabolism, depending on the type of protein. <strong>From 100 kcal, you will in reality receive about 70-80 kcal. <\/strong>This way optimal protein intake can speed up metabolism. Your daily protein intake should be in the wide range of <strong>1.2-2 grams of protein per kilogram of body weight, depending on your physical activity. <\/strong>You can support your protein intake with quality <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whey<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetable protein<\/a> and <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars.<\/a> With the opportunities of the modern Western world, it is not necessary to rely only on animal sources of protein. By at least partially replacing animal sources with plant ones, you will benefit yourself, thanks to the higher fiber content, and the planet, thanks to the smaller carbon footprint you leave behind.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in protein food sources, read our article <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 Foods Which Can Easily Add Protein to Your Diet.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,44248,8350,28792,46435,46912,46168,29956,6937,6935,46174,8234,7677\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Partially_replace_the_side_dishes_with_vegetable_alternatives\"><\/span>4. Partially replace the side dishes with vegetable alternatives<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In case you need to reduce the energy content of your larger daily meals, once again, you can use vegetables. This time we will introduce food with which you can at least partially reduce or completely replace your side dishes. Once more, this means that you can eat more with fewer calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span>Spaghetti \u2192 Zucchini spaghetti.&nbsp;<\/span><\/strong><span>In addition to the replacement of classic spaghetti, you can also use zucchini to increase the volume of oat porridge or as an ingredient in baking. Typically, for example, in brownies.&nbsp;There is an average of <strong>18 kcal<\/strong> in 100 grams of zucchini.<\/span><\/li>\n\n\n\n<li><strong><span>Rice \u2192 cauliflower rice.&nbsp;<\/span><\/strong><span>All you have to do is chop the cauliflower to achieve the desired consistency, and then you can fry it, for example, dry or on a small portion of oil with spices to make the taste somewhat special. There is about <strong>27 kcal<\/strong> in 100 grams of cauliflower.<\/span><\/li>\n\n\n\n<li><strong><span>French fries \u2192 celery fries.&nbsp;<\/span><\/strong><span>If you are a French fries lover, and you can&#8217;t resist them, try baking celery fries in oven at home. Simply French fry size and mix them in a bowl with a minimum of oil and spices, spread them on a baking sheet and just put them in the oven. There is an average of <\/span><strong><span>35 kcal<\/span><\/strong><span>&nbsp;in 100 grams of celery.<strong>&nbsp;<\/strong>If you don&#8217;t like celery, just bake home-made French fries at home from regular potatoes with a minimum of oil and spices according to your taste.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If for any reason you exclude pastries from your diet, you can prepare &#8220;hamburger buns&#8221; from portobello mushrooms or a few leaves of iceberg lettuce. There is no limit to culinary art, and it&#8217;s up to you how you cook your food. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg\" alt=\"Food which can replace side dishes and help you to lose weight\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" title=\"Food which can replace side dishes and help you to lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Ensure_adequate_fiber_intake\"><\/span>5. Ensure adequate fiber intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adequate fiber intake promotes healthy digestion, microbiome, and also weight loss. In particular,&nbsp;<strong>soluble fiber generally promotes satiety, slows digestion,<\/strong> so you can feel more satisfied after eating and eat less food. It is generally recommended to have about 30 grams of fiber per day for its health benefits. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span>Therefore<\/span><\/strong><span><strong>, focus&nbsp;on whole grains, legumes<\/strong>, unpeeled vegetables and fruits (cucumber, apple or home-grown carrot), nuts and seeds. You can also use chicory syrup to sweeten foods as it contains about 70% soluble fiber called inulin. As a result, it contains about 5 grams of sugar in 100 grams.<\/span><\/li>\n\n\n\n<li><strong><span>You can also reach for dietary supplements containing fiber. <\/span><\/strong><span>Among the most popular is the fiber of Sand plantain, better known as <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium. <\/a><\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>Apple fiber <\/span><\/a>is also beneficial. <span>Both these sources of fiber can be added, for example, to dairy products, oat porridge or breakfast cereals with milk.&nbsp;&nbsp;&nbsp;<\/span><\/li>\n\n\n\n<li><strong><span>Remember glucomannan?&nbsp;<\/span><\/strong><span>This is the type of fiber that can bind up to 50 times more water than its weight, and thus increase the volume in your digestive tract. As a result, it is one of the increasingly popular dietary supplements to support weight loss.&nbsp;If you don&#8217;t like its taste, you can try <\/span><a href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>glucomannan capsules.<\/span><\/a><\/li>\n<\/ul>\n\n\n\n<p><strong><span>Even EFSA (European Food Safety Authority) has approved following nutrition claims about glucomannan:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em><span>Glucomannan in the context of an energy-restricted diet contributes to weight loss. <\/span><\/em><span>With a daily intake of at least 3 grams of glucomannan.<\/span><\/li>\n\n\n\n<li><em><span>Glucomannan helps maintain normal blood cholesterol levels.&nbsp;<\/span><\/em><span>With a daily intake of at least 4 grams of glucomannan.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg\" alt=\"How to eat more fiber and lose weight easier? Psyllium might be helpful.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" title=\"How to eat more fiber and lose weight easier? Psyllium might be helpful.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Dont_drink_empty_calories_and_learn_how_to_cut_lots_of_calories_using_sweeteners\"><\/span>6. Don&#8217;t drink empty calories and learn how to cut lots of calories using sweeteners.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>It is okay to have protein to replenish nutrients or meal replacement to replace one daily meal. But regularly<\/span> <span>drinking a litre of Coca-Cola or other sweetened soda is not okay. Unnecessarily, you get the same amount of energy that an average lunch contains. Build your drinking schedule on water and limit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">liquid calories<\/a> as much as possible.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span>You can&#8217;t imagine your life without sweet foods? <\/span><\/strong>Then learn to sweeten smartly and even without calories. All you need to do is&nbsp;<strong><span>at least partially replace sugar <\/span><\/strong>with,&nbsp;for example, the calorie-free sweetener&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>erythritol<\/span><\/a>, which has almost the same sweetness as sugar and can be found naturally in some fruits.&nbsp;You can also try <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>xylitol<\/span><\/a>, chicory syrup,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/stevia\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>stevia<\/span><\/a> or calorie-free syrups to decorate pancakes or other sweet desserts. If you are interested in more tips on how to enjoy sweet treats and not gain weight, read our article&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">7 Tips on How to Eat What You Like and No<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>t<\/strong><\/a>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span>Gaining Weight.<\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"How to be clever with sweetening for fewer calories? Erythritol, xylitol, stevia, calorie-free syrups or chicory syrup will help.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" title=\"How to be clever with sweetening for fewer calories? Erythritol, xylitol, stevia, calorie-free syrups or chicory syrup will help.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Control_your_food_portions_and_do_not_nibble\"><\/span>7. Control your food portions and do not nibble<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg\" alt=\"Learn to manage the caloric deficit. Control your food portions and do not nibble.\" class=\"wp-image-210185\" title=\"Learn to manage the caloric deficit. Control your food portions and do not nibble.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322.jpg 1413w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When it comes to estimating your caloric intake, even nutrition therapists and nutritionists think they are consuming less energy than they actually are. A good way to keep track of your nutrition is to complete at least two weeks of weighing your food and enrolling in nutritional apps, such as <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a>&nbsp;or&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio.&nbsp;<\/a>This will give you a far greater overview of your food, and you do not have to become a slave to counting calories. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span>And what if you don&#8217;t want to do that? <\/span><\/strong><span>Create a food system that suits you. You can start with <\/span><strong><span>2-3 larger meals, suitably complemented by&nbsp;<\/span><\/strong><a href=\"https:\/\/gymbeam.com\/blog\/what-should-a-balanced-snack-contain-and-how-to-replace-caloric-snacks-in-a-healthy-way\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span>snacks,<\/span><\/strong><\/a><span>&nbsp;and&nbsp;<\/span><strong><span>start using smaller plates.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In modern society, everything is getting bigger.&nbsp;Including larger food packages or plates. One study shows that the&nbsp;<strong>size of today&#8217;s plates is up to 44% larger than it was in 1990.<\/strong> And larger plates lead to higher energy intake, and thus weight gain. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Try it the other way around and serve your food on a smaller plate for at least 1 or 2 of your daily meals. <\/strong>And if you&#8217;re still hungry after eating, have just a little bit more. But remember that it takes a while for the impulse that you have &#8220;had enough&#8221; to appear. Wait at least a few minutes before getting another portion, and you may find that you are actually not hungry anymore. It may be a better strategy than serving a big portion that will cause a food coma and make you laze around.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>If you are interested in how nibbling throughout the day may be stopping you from losing weight, read our article <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-is-snacking-holding-you-back-from-losing-weight-11-easy-ways-to-get-your-diet-under-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span>How Is Snacking Holding You Back from Losing Weight? 11 Easy Ways to Get Food Under Control.<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Use_cooking_oil_wisely_and_try_low-calorie_sauces\"><\/span>8. Use cooking oil wisely and try low-calorie sauces<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can literally kill any low-calorie diet food by using excessive amounts of oil or mayonnaise. An example for all of them is Caesar salad, which can even have as many calories as a good hamburger. But in this case, will you feel more satisfied after a burger or salad?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Use a minimum amount of oil to prepare meals,&nbsp;<\/span><a href=\"https:\/\/gymbeam.com\/olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>spray oil<\/span><\/a><span> is an ideal option for this. And instead of various high-calorie sauces, give <\/span><a href=\"https:\/\/gymbeam.com\/sauces\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span>calorie-free sauces and syrups<\/span><\/a> a chance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"How to reduce calories in food? Use oil spray and calorie-free sauces.\" class=\"wp-image-210100\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Exercise_but_dont_push_it_too_far%E2%80%A6\"><\/span>9. Exercise, but don&#8217;t push it too far&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg\" alt=\"Which sport is best for weight loss?\" class=\"wp-image-210223\" title=\"Which sport is best for weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg 850w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-302x400.jpg 302w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2.jpg 1029w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Properly set physical activity can effectively fight with your cravings. <\/strong>In this context, the positive effect of strength training is something to talk about. But even endurance sports are something to consider. The problem is that undergoing excessive stress in the form of endurance activity can actually stimulate your appetite. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unfortunately,&nbsp;<strong>everyone is different,<\/strong> so you are likely to observe a slightly diverse effect on yourself. Generally speaking, the&nbsp;<strong>people who regularly engage in sports, may have improved their &#8220;internal appetite stimulating system&#8221;.<\/strong> You can start, for example, with 2-4 strength trainings during the week appropriately supplemented with your favourite endurance activity or other sport. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Remember that when it comes to focusing on strength exercises, there is no need to push too hard on your endurance training. About an hour of aerobic activity on non-training days and, for example, an active weekend could be enough. <strong>Devote enough time to the regeneration as well <\/strong>because the body absolutely needs it after an exhausting exercise. After some time, you will learn to listen to your body and know when it&#8217;s time to rest instead of exercising. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>But do not forget to get <\/span><strong><span>as much natural movement as possible during the day.&nbsp;<\/span><\/strong><span>This is one of the most important factors that determines the success of weight loss.&nbsp;If you are interested in this topic, read our article&nbsp;<\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span>What Is the Most Important Factor in Weight Loss?<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Sleep_more\"><\/span>10. Sleep more<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here we go with the sleep again. But in fact, it is really important. Otherwise, we wouldn&#8217;t spend about a third of our lives sleeping. It could be<strong> said that sleep is one of the most effective refreshers and also fat burners. <\/strong>Lack of sleep is closely linked to increased weight and obesity. It affects the hormones of hunger and satiety (leptin &amp; ghrelin), which makes you crave more food and feel less satisfied after eating. And when you don&#8217;t get enough sleep, you don&#8217;t even think about working out, do you? These are just a few of the many reasons why you should <strong>sleep more.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Therefore, treat yourself to about 7-9 hours of undisturbed and high-quality sleep every night. <\/strong>You will see that you will feel much more energetic. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg\" alt=\"Why is sleep so important when losing weight?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" title=\"Why is sleep so important when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span>Food is not just an ordinary fuel<\/span><\/strong><span> for you to think well, do sports and make whole organism function optimally.&nbsp;It&#8217;s much more.&nbsp;Therefore, the caloric deficit cannot be understood as &#8220;you can eat anything as long as it fits your macros&#8221;. Each nutrient has a predestined metabolic fate and an <\/span><strong><span>ideal diet plan should contain enough of<\/span><\/strong><span>&nbsp;all macronutrients, vitamins, minerals, trace elements, phytochemicals, probiotics, prebiotics and other biologically active substances that have a positive effect on human health.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can easily support weight loss and caloric deficit by consuming enough protein and fiber from various sources, controlling your portions or by <strong><span>not drinking<\/span><\/strong>&nbsp;<span><strong>extra<\/strong><\/span>&nbsp;<strong>calories<\/strong>. <strong>P<span>hysical activity<\/span><\/strong> is basically a must, while<strong><span> sufficient sleep<\/span><\/strong> is a key to maintaining good health and successful weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And how do you deal with caloric deficit? Share your advice and tips in the comments. If you liked the article, support it by sharing, so that your friends can also learn how to promote weight loss and caloric deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to manage weight loss and also have a life without becoming a slave to counting calories? In this article, you will find 10 tips that will simply help you achieve a caloric deficit and lose weight successfully.<\/p>\n","protected":false},"author":65,"featured_media":209948,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6677,6449,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-212305","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-calories","9":"tag-exercise","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Caloric Deficit: How to Lose Weight and Have a Life? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to lose weight quickly and permanently? 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You can do it without counting calories, you just need to know a few simple tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-26T11:16:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-15T06:46:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_Kaloricky-deficit_-Jak-hubnout-a-mit-i-svuj-vlastni-zivot_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Caloric Deficit: How to Lose Weight and Have a Life?\",\"datePublished\":\"2021-01-26T11:16:05+00:00\",\"dateModified\":\"2024-04-15T06:46:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\"},\"wordCount\":3231,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_Kaloricky-deficit_-Jak-hubnout-a-mit-i-svuj-vlastni-zivot_.png\",\"keywords\":[\"calories\",\"exercise\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\",\"name\":\"Caloric Deficit: How to Lose Weight and Have a Life? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_Kaloricky-deficit_-Jak-hubnout-a-mit-i-svuj-vlastni-zivot_.png\",\"datePublished\":\"2021-01-26T11:16:05+00:00\",\"dateModified\":\"2024-04-15T06:46:48+00:00\",\"description\":\"How to lose weight quickly and permanently? 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