By – Deva Narayan
Weight loss is something many of us take on in the name of good health, increased energy, or improved self-esteem. But when it comes to all the different ways and programs out there recommending how you go about losing weight, a single rule always applies to a calorie deficit. Knowing what this is and how it can change your weight loss game for the better can help you find success once and for all.
A caloric deficit simply means taking in fewer calories than you burn off throughout the day or week by staying active, exercising, or working out. Simply put, a calorie deficit occurs when you consume less energy (calories) than your body uses to function. You need to eat fewer calories than your body burns to lose weight. Your body will then be forced to use its fat stores as a source of energy.
How Does the Body Use Calories?
Calories are the units of energy that your body uses to perform all of its functions, from basic metabolic functions like breathing and circulating blood to physical activity such as walking or exercising. The total number of calories that your body uses on a given day is known as your Total Daily Energy Expenditure (TDEE), which is determined by your Basal Metabolic Rate (BMR) and the amount of physical activity you do.
Basal Metabolic Rate (BMR): This is the amount of calories your body needs to function at a basic, restful state including things such as your heart rate, breathing, and cell production.
Physical Activity: Everything from walking to work or just fidgeting in general. The higher you keep this throughout the day, the more calories you’re going to be able to burn.
Creating a Sustainable Calorie Deficit
The concept of a calorie deficit is simple enough, but how do you create a sustainable deficit that will result in healthy, long-term weight loss? Here are a few things to keep in mind as you get started.
Extreme calorie restriction might seem like a quick fix, but it can lead to muscle loss, nutritional deficiencies, and a slowed metabolism. A moderate calorie deficit of 500 to 1,000 calories per day is generally recommended for safe and sustainable weight loss. Focusing on nutrient-dense foods ensures that your body gets the vitamins, minerals, and other essential nutrients it needs even while you’re in a calorie deficit. Prioritize fruits, vegetables, lean proteins, whole grains, and healthy fats.
Regular exercise not only burns more calories, but it also helps to maintain lean muscle mass which is necessary for a healthy metabolism. Combining cardiovascular with strength training can be especially effective.
The Risks of Ignoring Calorie Deficits
Knowing what a calorie deficit is is important to understand because if you ignore it, losing weight can be frustrating and next to impossible. It’s not uncommon for people to end up gaining weight despite their best efforts when they try to base their diet on eating healthy. You will only be able to live off the nutrient stores in your body for so long before you start breaking down.
Also, trying other things such as extreme dieting, fad diets, or over-exercising where you don’t deal with calorie intake will typically hurt you. You might lose some weight in the short term, but then it all comes back (with interest) when you find that those approaches aren’t easy for you to do for the rest of your life