Losing weight doesn’t have to be complicated. With the right balance of diet and exercise, you can make meaningful progress without resorting to drastic measures. In this article, I’ll walk you through two popular diet strategies—CICO and Keto—and show you some easy exercises you can incorporate into your daily routine.
Understanding Calories in Food
Calories are a measure of energy. Everything you eat provides your body with calories, which it uses for basic functions and physical activities. The concept of “Calories In” refers to the calories you consume through food and drinks. “Calories Out” refers to the calories your body burns through activities like walking, working, and even resting.
To lose weight, you need to make sure that your “Calories In” are lower than your “Calories Out.” You can use this CICO calculator to get an idea of how many calories you should consume based on your gender, age, weight, and activity. It will suggest the number of calories keeping in mind your goal.
What is the CICO Diet?
CICO stands for Calories In, Calories Out. This is one of the simplest and most straightforward approaches to weight loss. The idea is simple: if you eat fewer calories than your body burns, you will lose weight. If you consume more calories than your body needs, you will gain weight. And if you take in the same amount as your body burns, you will maintain your weight.
With CICO, you don’t have to eliminate any specific foods. Instead, you track your calorie intake and aim for a moderate deficit to lose weight. It’s flexible and allows you to eat what you enjoy, as long as you stay within your calorie goals.
The Keto Diet: How It Works
The Keto (Ketogenic) Diet is quite different from CICO. Instead of focusing on calories, Keto emphasizes reducing carbohydrate intake and increasing fat consumption. The goal is to get your body into a state called ketosis, where it burns fat for energy instead of carbohydrates. On Keto, most of your calories come from fats, with moderate protein and very few carbs.
Many people report quick weight loss with Keto, especially in the beginning. However, it can be restrictive, as you have to avoid many types of food, especially those high in carbs like bread, pasta, and sugary snacks.
CICO Diet vs. Keto Diet
The main difference between CICO and Keto is the focus. CICO is about managing your calorie intake, while Keto is about changing the types of food you eat, specifically reducing carbs and increasing fats.
CICO offers more flexibility since you can eat almost anything, as long as you stay within your calorie limit. Keto, on the other hand, can lead to faster initial weight loss but requires strict adherence to low-carb, high-fat foods. The choice depends on your lifestyle. If you enjoy carbs and prefer a more relaxed eating style, CICO may be a better fit. If you want a structured, low-carb approach, Keto could be worth trying.
Using CICO to Lose, Gain, or Maintain Weight
CICO works because it’s based on the simple concept of energy balance. To lose weight, you need a calorie deficit—this means eating fewer calories than your body needs to maintain its current weight. For example, if you burn 2,000 calories a day, eating 1,500 calories would create a deficit of 500, leading to weight loss over time.
If you want to gain weight, you’ll need to do the opposite: eat more calories than you burn. Eating 2,500 calories when your body only needs 2,000 will lead to gradual weight gain.
To maintain your weight, you’ll need to eat the same number of calories that your body burns each day. This keeps your weight steady and your body functioning smoothly.
Easy Exercises for Daily Life
You don’t need to hit the gym every day to lose weight. Incorporating simple exercises into your routine can help you burn more calories without spending hours working out.
One of the easiest things you can do is take the stairs instead of the elevator. Climbing stairs is a great way to engage your leg muscles and burn extra calories. If you live close to work or need to run errands, consider riding a bicycle instead of using a motorbike or car. Cycling is a fun way to stay active and burns a surprising amount of calories.
Even brisk walking during your lunch break can add up. Walking gets your heart rate up and helps burn calories without feeling like a workout. The goal is to move more throughout the day, whether it’s taking extra steps, cycling, or even doing a quick 10-minute workout at home.
Conclusion
Losing weight doesn’t have to mean restrictive diets or intense exercise routines. With the CICO approach, you can lose weight by simply managing your calorie intake while enjoying the foods you love. If you prefer a low-carb, high-fat approach, the Keto diet might work for you, but it’s more restrictive.
Whichever route you choose, remember that small changes can make a big difference. Easy exercises like taking the stairs or biking instead of driving can help you burn more calories and contribute to your weight loss goals. The key is consistency and finding a balance that works for you.
Myself Aditya and I am from Mumbai, India. As an intern, I joined the local news agency in Mumbai named “The Mumbai News”. Now I am working with various News Agencies and I provide them reports from Mumbai and other parts of India.
