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Writer's pictureJamie Alexander

A Calorie Deficit to Lose Weight? But what is it? And how do I do it?

If you're exploring weight loss, you’ve likely heard of a "calorie deficit." But what exactly is it, and how can it help you shed pounds sustainably? Below is a quick guide to help you achieve your weight loss goals.



Two doughnuts with icing


What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns daily. Your body requires energy (calories) for everything it does, from breathing to moving. When you eat fewer calories than you burn, your body turns to stored fat for energy, resulting in weight loss over time.


On average, a pound of body fat is equivalent to 3,500 calories. So, to lose a pound, you need a deficit of about 3,500 calories. Though individual factors affect this, it’s a useful rule of thumb.


How to Achieve a Calorie Deficit

  1. Calculate Your Caloric Needs

    Start by calculating your Total Daily Energy Expenditure (TDEE), which accounts for your daily energy burn based on age, weight, height, and activity. This baseline tells you the calories you need to maintain weight, which you can adjust for a deficit.

  2. Set a Deficit Goal

    A moderate deficit of 500 calories per day is a good starting point for most people, resulting in around a pound of weight loss per week. It’s generally sustainable and effective without being overly restrictive.

  3. Choose Your Approach

    You can create a deficit by:

    • Eating fewer calories: Reduce portion sizes or choose lower-calorie foods.

    • Increasing physical activity: Exercise to burn additional calories.

    • Combining both: Often, this approach feels less restrictive and is easier to maintain.


Tips to Sustain a Calorie Deficit

  1. Track Your Food Intake

    Logging meals helps you stay aware of your calorie intake and make informed choices.

  2. Opt for High-Volume, Low-Calorie Foods

    Fibre-rich foods like vegetables and whole grains keep you full without adding many calories.

  3. Watch Liquid Calories

    Fizzy drinks, fruit juices, and lattes can add up fast. Choosing water or black coffee can save calories.

  4. Eat Protein at Every Meal

    Protein promotes fullness and preserves muscle, which is especially important during weight loss.

  5. Exercise Regularly

    Cardio burns calories, while strength training builds muscle, supporting your metabolism.


Common Mistakes to Avoid

  1. Creating Too Large a Deficit

    Avoid drastic calorie cuts, as these can lead to fatigue, muscle loss, and eventual weight regain.

  2. Neglecting Adjustments

    As you lose weight, recalculate your calorie needs periodically to stay on track.

  3. Ignoring Nutritional Quality

    Eating low-quality, processed foods might fit within your calorie budget but can leave you hungry and undernourished.


Final Thoughts: Sustainable Weight Loss with a Calorie Deficit

Creating a calorie deficit is a proven way to lose weight, but doing it sustainably is key. If you aren't losing weight then quite simply, you are not in a calorie deficit. Prioritise balanced, whole foods, regular activity, and a moderate deficit to avoid burnout. If you would like help mapping out a plan to finally lose weight and more importantly, keep it off, then get in touch using the button below.



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