Weight Loss: Calorie Deficits
Whether or not your weight loss goal is 10 pounds, 15 pounds, 30 pounds, 50 pounds, etc. the most sustainable way to go about this is eating in a calorie deficit.
But what is a calorie deficit?
To put it simply, no matter what you weigh, depending on your metabolism, current fat mass vs lean muscle mass ratio, and your activity level, there are a certain number of calories that your body wants you to consume to maintain your current body weight.
Now, a calorie deficit simply entails consuming fewer calories than that maintenance number. Unfortunately, it is way too easy to over consume daily calories and that’s why we have an obesity problem.
“That’s cool, but how do I do that?” Well, there’s many different ways to pursue a calorie deficit.
How you choose to do it is up to you, what you’re willing to give up, and how much you’re willing to change and commit. In all these ‘fad’ diets there’s something to sacrifice, something to change, and some level of commitment.
I’ll tell you what I’m talking about:
Keto: eating primarily fats, proteins, veggies; you’re giving up carbs
Carnivore: eating primarily fats, proteins, eggs/dairy; you’re giving up carbs, fruits, veggies
Intermittent Fasting: normal diet but you’re limiting the hours of the day you’re allowed to eat (ie. fasting for 16 hours, eating in an 8 hour window)
With all of these diets, you’re either cutting out an entire food group or dramatically limiting the hours of the day you consume food which in turn, will put you in a calorie deficit.
In my opinion, these options are all restricting and limiting you and what you can eat on a day to day basis. But, if you’re okay with that, and sticking to this diet trend for a majority of your life- go for it!
The issue is most people don’t want to only be able to eat in an 8 hour window for the rest of their lives. Or give up carbs. Or fruits.
So how can you get this calorie deficit without giving up too much?
This answer isn’t going to please a lot of people but when you think about it, it’s only for the short term.
The only way to know if you’re truly in a calorie deficit is to track the calories you’re putting in your body every day. Doing this for the short term will help you dramatically in the long run.
You don’t know what you don’t know.
I hear it all the time. “I haven’t lost any weight and I’ve been eating in a calorie deficit”.
No you’re not.
Because if you were in a calorie deficit, you’d be losing weight.
You don’t know what you don’t know. If you’ve not been consistent in tracking your calories, you’re lying to yourself, underestimating the little things you’re consuming, or not properly measuring or weighing out your food, it’s super easy to think that you’re in a calorie deficit when in reality you’re closer to maintenance or a surplus.
Everything you consume matters and should be counted at the end of the day. Counting your calories and measuring your food is a short term expense for long term results. Once you get in the habit and routine of reading nutrition labels, seeing, and consuming what a serving size looks like you’ll be able to consume a healthy diet just based on experience and your own knowledge.
If there’s anything you take away from reading this article let it be this:
A calorie deficit is necessary for weight loss
There’s always going to be something you sacrifice: time, food groups, etc.
Counting/tracking your calories to maintain a deficit goal is the least restrictive option
-And doesn’t require you to do it for the rest of your life
