You can achieve a calorie deficit by eating fewer calories, expending more energy through movement and exercise, or a combination of both. However, the size of your calorie deficit depends on your body composition and calorie needs.
- Jump rope is a fun and effective full-body workout that burns calories fast and improves coordination and balance. It’s affordable, portable, and suitable for all fitness levels.
- Jump rope is an ancient, versatile exercise that benefits cardiovascular health, mental focus, and agility. It’s a low-impact, enjoyable activity that can be done alone or with others.For instance, most research suggests that a 10–20% calorie deficit is sustainable for most people and will help promote fat loss and preserve lean muscle mass (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
To illustrate, let’s say a person needs 2,200 calories per day to maintain their current weight. A deficit of 10–20% would equal around 220–440 calories per day, which can be achieved through eating less, moving more, or both.
Additionally, a person who is 5’2” (157 cm), weighs 150 pounds (68 kg), and leads a sedentary lifestyle will have very different calorie needs than a person who is 6’5” (196 cm), weighs 300 pounds (136 kg), and works a physically demanding job.
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