Of all the weight loss methods out there, running a calorie deficit is perhaps the most basic. A calorie deficit occurs when you consume fewer calories than your body needs to perform its functions. For example, if you burn 2,000 calories a day but only consume 1,500, you’ll be in a 500 calorie deficit. When this happens, your body uses stored fat for energy instead of food, which can lead to weight loss.
However, this isn’t as simplistic as the “advice” that people who don’t struggle with losing weight too often offer – that is, eat less and exercise more. There’s a specific approach to following a calorie deficit diet in order to get results. We thank Healthline, Medscape and WebMD for the helpful information our blog post provides!
What Exactly is a Calorie, Anyway?
Everyone talks about calories, but what is the definition of a calorie? Basically, calories are the units of energy you get from foods and beverages. Calorie expenditure refers to the amount you expend, or burn, each day. It includes three components:
- Resting energy expenditure (REE), which refers to the calories your body uses at rest for functions that keep you alive, such as breathing and blood circulation.
- Thermic effect of food, which involves the calories your body burns digesting, absorbing and metabolizing food.
- Activity energy expenditure (AEE), which refers to the calories you expend during movements, such as exercising, fidgeting and performing household chores.
How Can I Calculate My Calorie Deficit?
This requires 10 days of dedicated self-observation and old-fashioned calorie-counting. Here’s the three-step method:
- Weigh yourself at the same time of day, wearing the same clothes, or nothing at all.
- Divide the total number of calories you consumed over 10 days by 10 to find your average daily calorie intake.
- Subtract your calorie deficit goal from that number. For example, if your daily calorie need is 1,800 calories and you want a 500-calorie deficit, your new daily calorie target is 1,300 calories.
What is Considered a Safe Calorie Deficit?
Research suggests that a 500-calorie deficit may help with weight loss. But this number depends on many factors and is different for everyone. A calorie deficit of 1,200 calories per day or less is generally considered safe and sustainable for weight loss, resulting in one to two pounds of weight loss per week. This is based on a starting point of at least 1,200 to 1,500 calories a day for women, and 1,500 to 1,800 calories a day for men.
However, weight loss can fluctuate depending on factors like water retention and muscle gain. Other factors may also influence weight, such as:
- physical activity
- hormones
- lifestyle habits
- stress
- underlying health conditions
- taking certain medications
- genetics
- sleeping habits
Because each person’s daily calorie requirements are different, this calculator can help you determine yours. Known as the Mifflin-St Jeor equation, it is a widely used tool to predict daily energy expenditure in healthy adults.
What to Eat to Achieve a Healthy Calorie Deficit
To achieve a healthy calorie deficit, focus on eating nutrient-dense whole foods like lean proteins (chicken, fish, tofu), fruits, vegetables, whole grains and healthy fats, while limiting highly processed foods, sugary drinks and excessive amounts of unhealthy fats; prioritize foods high in fiber to feel fuller for longer and include protein with every meal to aid in satiety.
Key food groups to include:
- Lean protein: Chicken breast, fish, turkey, beans, lentils, tofu, low-fat dairy.
- Fruits and vegetables: Abundant variety of fresh, frozen, or canned with no added sugar.
- Whole grains: Brown rice, quinoa, whole wheat bread, oats.
- Healthy fats: Avocados, nuts, seeds, olive oil.
Important considerations:
- Fiber intake: Prioritize foods high in fiber to promote fullness and regulate digestion.
- Portion control: Be mindful of serving sizes to manage calorie intake.
- Drink water: Stay hydrated with water instead of sugary beverages.
- Limit processed foods: Avoid fast food, candy, and highly processed snacks.
Of course, combining a calorie deficit diet with regular exercise can enhance weight loss and improve overall health.
Is a Calorie Deficit Diet Recommended for Everyone?
In a word, no. Women who are pregnant or breastfeeding should not follow a calorie-deficit diet, nor should athletes, as they need energy to perform. Such a diet could also make certain existing health conditions worse. Even for healthy adults, it’s crucial to consult a healthcare provider or registered dietitian before starting a calorie deficit diet to determine a safe and appropriate calorie target based on your individual needs.
Moreover, following this type of diet requires a great deal of willpower and constant calorie-counting. As most people lead a busy life, performing such ongoing calculations is demanding of one’s time. Not to say that a calorie deficit diet can’t succeed, but following through and staying with it takes a level of commitment that you may not be able to sustain over the long term – regardless of how well-intentioned or motivated you are.
Calories Do Count – But There are Many Paths to Long-term Weight Loss
Ultimately, being aware of the calories you consume on a daily basis, the types of foods you eat and the amount of exercise you get will put you in the right mindset to succeed on a weight loss program. But if you’ve already tried a calorie deficit diet and found it wasn’t right for you, do not think that you’re destined to fail in your weight loss goals! Medical appetite control could be the answer you’ve been looking for.
Medical weight loss medications can treat those living with overweight and obesity by controlling your appetite – thereby making it possible to follow a low-calorie diet without constant feelings of gnawing hunger! Solutions Weight Loss provides today’s most advanced weight loss medications under the guidance of William E. Newsome, M.D., Medical Director and co-owner of Solutions Weight Loss. From the very start of your medical weight loss journey with us, Dr. Newsome conducts your in-depth initial consultation, and will evaluate and prescribe for you the best treatment to achieve your goals. He brings his own personal weight loss experiences, and a lifelong dedication to health and fitness.
As we say at Solutions Weight Loss, the future of weight loss is here! We offer high-quality, safe and affordable, compounded GLP-1 medications like semaglutide and tirzepatide – which you probably know under brand names like Wegovy®, Ozempic®, Zepbound®, or Mounjaro®. Research shows that when combined with one-on-one physician coaching, low-calorie diet and lifestyle changes, they are the safest and most effective approach to achieve sustainable weight loss.
Because we prescribe, compound and dispense these medications, shortages of the brand-name drugs will never affect your access. In fact, you can leave our office with your medication the same day!
Solutions Weight Loss internal results prove our program is effective at driving long-term improvements to metabolic health and weight loss, with an average of 21% weight loss at 12 months; 19.1% at 18 months, and 18.9% at 24 months. Our members have also decreased their waist circumference by 7 inches, on average. These results are superior to the weight loss seen in clinical trials for GLP-1 medications. Regardless of which medication they take, our members have demonstrated significant and sustained results!
See what makes Solutions Weight Loss the #1 weight loss clinic in Florida! Schedule your consultation with Dr. Newsome here, or call 407-413-5503, and experience the benefits of today’s metabolic approach to sustainable weight loss! Don’t wait another day to start living your best life!
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