What is a calorie deficit?

How big a deficit should be

Every weight-loss plan, whatever its name, works by creating a calorie deficit in some way.

The size matters:

• too small and progress is slow
• too large and you'll feel hungry and tired and are more likely to give up

NHS suggests cutting around 600 calories a day as a safe and sustainable way to lose weight for most adults.

Your own target, though, depends on your size, age and activity, so it's worth working it out with a professional.

How to make a gentle deficit

You don't need to change everything at once. NHS suggests spreading small cuts across the day, at breakfast, lunch, dinner and snacks.

In practice that might be:

• a little less oil in the tadka
• one roti fewer at dinner
• fruit instead of biscuits with chai
• water or chaas instead of sugary drinks

Weigh or measure portions now and then, since rice and nuts are easy to over-serve. Keep protein and fibre up so you stay full, and stay active.

If you have diabetes or take medicine, talk to your doctor first.