Calorie Deficit To Lose Weight!
As I’ve explained many times before, the most important part of every single weight loss diet is creating a caloric deficit.
This is when you consume fewer calories than your body burns (or burn more calories than you consume, it’s the same thing).
Doing so puts your body in a state of negative energy balance, where it doesn’t have the calories it needs to perform all of the daily tasks it needs to perform (moving, breathing, digesting, exercising, etc.).
So, in order to perform those tasks, your body is forced to burn your own stored body fat for energy instead. As a result, you lose weight (or more specifically, you lose fat).
Planning The Size of Your Calorie Deficit.
There are really always 3 goals that need to be kept in mind when planning how big or small a caloric deficit should be to optimally lose weight:
The Small calorie Deficit
With a smaller sized deficit, everything is at its easiest in terms of doing it and sustaining it. Since the amount of calories being reduced is so low, the fewest dietary changes are required.
This means pretty much no issues with hunger and mood, less metabolic problems, and little to no impact on training and recovery. Not to mention, the potential for muscle loss is at its very lowest.
On the downside however, the rate of weight loss will be at its lowest as well, and that’s a pretty big CON for most people (who typically want to lose weight as fast as humanly possible).
So, by reducing your daily calorie intake by too little, you end up losing weight at a rate that can be viewed as unnecessarily (and unbearably) slow for most people.
The Larger Calorie Deficit
With a larger sized deficit, the rate of weight loss will be at its highest, and that’s something that probably appeals to just about everyone looking to lose weight.
However, that’s where the PROS stop and the CONS begin.
The fact that it requires such a big calorie reduction makes it by far the hardest to do and sustain (due to hunger, mood, metabolic issues, etc.). A large deficit will also have a large negative impact on training and recovery (among other things), and that increases the potential for muscle loss to its highest level.
So, by reducing your daily calorie intake by too much, you end up unnecessarily putting yourself in the hardest (and most unpleasant) position to achieve successful long term weight loss.
The Moderate Calorie Deficit
With a moderate sized deficit in the middle of the previous 2 extremes, you pretty much get the best of both worlds while greatly lessening (or completely eliminating) many of their potential drawbacks.
While each of the 3 different size deficits can indeed have a place in certain situations, my feeling (and the feeling of most others) is that for most of the people, most of the time, a moderate sized caloric deficit is the best choice for losing weight successfully.
You’ll end up maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.
It’s the size that I most often recommend.
What Is A Moderate Sized Deficit?
The quick version is this: the most common recommendation for a “moderate” sized calorie deficit is being 10-15% below your total daily energy expenditure(TDEE) each day.
Now that you know how and why I arrived at a “moderate” deficit being ideal for weight loss, and you know what I define a “moderate” deficit to be, you may want to find out more by booking for a free consultation and PT session by clicking the button below!