How To Eat In A Calorie Deficit (The Right Way)
There must be a million restrictive diets out there that all claim to have the magic formula spelling out just what to eat to lose weight. The truth of it, though, is that it matters less about what you eat than how much.
The average person needs a deficit of about 500 calories per day to lose 1-2 pounds per week without facing extreme hunger, fatigue, and other adverse health effects.
With that being said, what you consume does matter- you will feel much more satiated when consuming more nutrient dense foods with higher water content (more on this later on).
Figuring out your maintenance calories
Everyone has a baseline rate at which they burn calories called maintenance calories. In simple terms, this just refers to the amount of calories your body burns at rest, before you add in exercise.
Maintenance calories are calculated based on several factors like your height, weight, age, and sex, among other things. Luckily, you can skip the math and just use a calorie calculator like this one from the Mayo Clinic.
Once you have this number, just subtract 500 to find your new daily calorie goal. For example, if your maintenance calories are 2300 calories, you can achieve a deficit by consuming 1800 calories per day.
Remember that your maintenance calories will also get lower as your weight decreases. So, when you achieve your goal and are looking to maintain, you can’t just go back to 2300 calories per day, rather you should recalculate or risk gaining it back.
Making the case for fresh foods
While calorie restriction can be effective for weight loss, you can’t just eat 1800 calories of chips and ice cream and expect to feel your best.
An important part of monitoring your caloric intake is to prioritize nutrient dense foods with higher water content and reduce calorie dense foods. This keeps you satiated and balances your energy so you don’t crash.
Don’t stop reading, I promise I’m not telling you to cut out ice cream entirely! What I’m saying is that the majority of your calories should come from fruits, vegetables, whole grains, legumes, and lean meats.
Once you fill up on those, you can add in those tasty treats in moderation. Without a balanced diet, you end up feeling weak and fatigued throughout the day, and working out could be risky if your blood sugar is all over the place.
Activity level influences your calorie needs
Reducing your food intake is not the only way to achieve a deficit. You can also add in exercise and simply burn more. A good rule of thumb is to add back about half the calories you have burned through exercise to your daily calorie goal.
Building muscle also helps your body to burn more calories compared to fat, so getting buff is a win-win!
Don’t get overwhelmed
So, how do you keep track of all of this, anyway?
For people who are totally new to calorie counting, I recommend trying an app to help you to learn what proper portion sizes look like. Try to be as accurate as possible and track for at least a few months to build a better understanding of what proper portion sizes look like.
After awhile, you’ll become attuned to estimating portions without the guidance of the app.
I recommend Noom because it’s focus on psychology helps my patients to achieve and maintain their weight loss long-term. Lose It! is another great option for patients on a budget.
Keep your whole health in mind
Please note that calorie counting may not be for everyone. If you have a history of disordered eating or obsession over food, please consult your doctor and avoid any practices or restrictions that may be triggering for you.
Doctors recommend a minimum of 1200 calories per day for women and 1500 per day for men for safe weight loss and adequate nutrient intake. Calories are energy, and your body needs that energy to function, so make sure you are getting enough. If you experience extreme hunger on a deficit, feel free to add about 200 calories back at a time until your appetite and energy stabilize again.
Weight loss is not meant to happen quickly, and over-restriction could pose risks to your health.
Happy counting!
If you need help navigating a new way of eating or your weight loss goals in general, I am always available to my patients for guidance and support!
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