Losing weight is a unique journey for each of us, and there’s no one-size-fits-all strategy for success. Our bodies are distinct, responding to calories and exercise in their own ways.
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While a weight loss strategy might work for your friend, the same plan won’t necessarily work for you. However, most experts agree it’s easier to lose weight when we create a caloric deficit, which means we burn more calories than we consume.
Like many aspects of weight loss, the type of caloric deficit you should create will differ depending on your situation. However, calculating the ideal caloric deficit for your body could be an excellent way to boost your overall fitness strategy. For instance, if you’re a sedentary individual, you might start by reducing your daily calorie intake by 500 calories. If you’re more active, you might aim for a deficit of 1000 calories.
What Is a Caloric Deficit?
A caloric deficit happens when you burn more calories than you eat daily. When you use more energy than you consume, your body leverages “energy stores,” or fat deposits within your body.
The biggest challenge in developing a caloric deficit is determining how many calories one needs to eat to maintain and reduce one’s weight.
The 2020-2025 dietary guidelines recommend that people assigned male at birth (AMAB) eat at least 2,000 to 2,400 calories per day. This range is based on the average energy needs of AMAB individuals. Alternatively, people assigned females at birth (AFAB) can maintain their weight by consuming between 1,600 and 2,000 calories per day, which is based on the average energy needs of AFAB individuals.
When creating a caloric deficit, the aim is to reduce your calorie intake to lower than your recommended allowance without putting yourself in danger. For instance, if you want to lose 1 to 2 pounds per week, you can reduce your caloric intake by around 500 to 1000 calories.
However, reducing your caloric intake below a certain level can be dangerous. AMAB individuals need at least 1,500 calories, and AFAB needs 1,200 to stay healthy.
How Do You Create a Caloric Deficit?
Once you have a clear insight into how many calories you need to maintain your ‘base weight’-which is the weight you maintain when you’re not actively trying to lose or gain weight-you can begin to develop your personal strategy for creating a caloric deficit.
A single pound of body fat contains around 3,500 calories, which is why it’s recommended to lower your calorie intake by 500 calories per day to lose a pound.
However, there are more ways to create a caloric deficit than simply adjusting your diet. The process generally involves a combination of both diet and exercise.
For most people, it’s helpful to begin the journey to weight loss by adjusting their eating patterns and focusing on nutritional foods that are low in calories.
Grains, vegetables, fruits, and lean proteins are excellent sources of calories. For instance, you might consider incorporating foods like quinoa, broccoli, apples, and chicken breast into your diet. Alternatively, trans fats and sugary drinks are “empty” calories, which don’t do much for your health.
Adding exercise to your routine increases your caloric deficit without damaging your nutritional intake. The more you exercise, the more calories you’ll burn, creating a wider deficit. Even moderate exercise, such as brisk walking for 30 minutes, biking for an hour, or actively playing with children for 45 minutes, can make a huge difference to your weight loss.
What To Remember When Creating a Caloric Deficit.
While cutting calories is a crucial part of weight loss, it’s not the only consideration. Physical activity is equally important. It not only increases your caloric deficit but also helps reduce blood pressure, minimize stress, and boost your overall health.
Whether you’re exercising, dieting, or combining both strategies, it’s vital to remember that too much of a caloric deficit can be risky. In general, you shouldn’t reduce your calories by more than 7000 per week without professional guidance.
No matter how much you want to lose weight, cutting too many calories at once can lead to a vast range of health problems, including:
● Malnutrition: This can cause bone and muscle mass
● Energy deprivation: Your brain and body need consistent energy to survive
● Reduced metabolism: Your metabolism can slow when exposed to fewer calories
● Gallstones: Fewer calories can also increase your risk of developing gallstones
● Mental health issues: People with a significant calorie deficit can suffer from depression and anxiety.
Other issues can include everything from constipation to feeling sick frequently or having trouble sleeping. There are also specific risks to cutting calories for people with certain conditions, like anemia, low blood sugar, or diabetes. For instance, cutting calories too drastically can lead to a drop in blood sugar levels, which can be dangerous for individuals with diabetes.
Do You Need a Caloric Deficit?
Creating a calorie deficit can be helpful if you’re trying to lose weight fast. You can reduce the daily calories and exercise to boost your caloric deficit. However, remember not to focus on calories too much. Healthy living involves carefully balancing diet, exercise, and good mental health practices. Calorie deficits can’t do everything on their own, but when managed properly, they can lead to weight loss, improved cardiovascular health, and increased energy levels.
