What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been widely believed the notion that being in caloriedeficit can be an effective strategy in order to shed weight. (You've probably heard or read about the expression "calories in < calories out" at time or another, haven't you?)

What exactly is an caloriedeficit in the first place and is cutting down on calories the most effective method to shed pounds? This is what nutrition experts and research from recent years say regarding calorie deficits and how to calculate the calorie deficit and whether they're an effective strategy.

CREDIT: ADOBE STOCK

What Is a Calorie?

For the human body in the human body, a calorieis an amount that indicates the quantity of food that has a particular energy-producing value. In essence, this means that the food and drinks that you consume supply the body with energy, expressed in terms of calories, in order to be able to live.

But, your body requires more than just food to keep you alive. you also require nutrientswhich include minerals and vitamins for you to ensure that your body is functioning properly. (For instance the calcium mineral found in milk can help strengthen bones, while the mineral iron found in beans is essential to function red blood cells.)

How Many Calories Do You Need Per Day?

Three factors determine the amount of calories you require: your basal metabolic rate, your physical activity and the thermogenic effect of food.

Base metabolic rateYour Basal metabolic rate is the quantity of energy required for your body to remain alive, for instance, the heart's ability to pump. The BMR (BMR) is determined by a variety of variables, including gender, age and height as well as growth (i.e. for children). Basal metabolism is responsible for 50-70 percent of your calorie requirements.

Physical activities:Physical activities account for anywhere between 25-40 percentage of calorie requirements. Of course, this is a part of your workout, but it also includes non-exercise thermogenesis, also known as NEAT, the energy you use when you do anything that's not breathing, digesting eating, exercising, or breathing, i.e cooking, cleaning fidgeting, typing and so on.

Thermic impact of food:The Thermic impact of foods is the energy required for digestion and absorption of the food you consume. It is responsible for 5-10 percent of your total calorie requirements.

Dietitians employ a variety of formulas to calculate a person's calorie requirements. The most well-known methods is called the Harris-Benedict Equation First, you determine your BMR by calculating your height, weight, and age. Then, the BMR is multiplied by an activity ratio (ex the amount you move on a daily basis) to figure out how many calories you require per day. For instance, someone who does not exercise regularly or rarely is likely to multiply the BMR by 1.2 while those who exercise moderately three to five days per week will increase the BMR with 1.55. Instead of performing all the calculations on your own, you can make use of USDA's calculator. USDA's Calculator to calculate your calorie requirements. USDA CALORIE NEEDS CALCULATOR

The calories required by women of adulthood vary from 1,600 to 2,400 daily, according to the Academy of Nutrition and Dietetics. If your life is more active, you'll be on the lower end of this range. If you're more active, you'll be higher on the spectrum. (Note that as you age you'll find that your calorie requirement decreases If you're nursing or pregnant you may need to increase your calorie intake.)

What Is a Calorie Deficit?

Simply stated it simply, the definition of a calorie deficit occurs when you consume less calories than you are burning or using.

It is generally recommended that, to lose weight, you must create an calorie deficit. For instance that if someone needs daily 3,000 calories and reduces the calorie consumption to just 2,500 calories a day results in an calorie loss of about 500 calories daily. In 1558, the researcher Max Wishnofsky, M.D. estimated that one pounds of fat is able to store approximately 3500 calories of energy in a report published in The Today's Dietitian. Since then, it has become common information that, regarding weight loss, 1 pounds is equivalent to 3,500 calories. In light of this, it is believed that a daily deficit of 500 calories could eventually result in approximately 1 pound of weight loss each week. (See: How to Cut Calories to Lose Weight Safely)

If you're taking in greater calories than what your body needs it's known as an calorie surplus. If you're in an calorie surplus for a long period of time, it could frequently lead to weight increase. (Of course, substantial weight increase isn't always the result of eating too much food -- it could also be due to metabolic issues or other health problems such as hypothyroidism. This is why it's crucial to attend annual medical examinations and consult an expert if you notice that you're experiencing weight gain suddenly.)

Using a Calorie Deficit for Weight Loss

It is recommended that the National Institute of Health (NIH) broadly recommends eating a diet that is low in calories (aka creating a caloric deficit) for those who are obese or overweight and want to shed weight. The Academy of Nutrition and Dietetics has also stated in a 2016 report that daily 500 to 775to 750 calorie deficit is recommended to lose weight.

A number of studies have been cited to support this idea: A 2007 study of calorie deficits found that cutting down on around 500 calories a day can aid in weight loss. However the amount lost is contingent on the weight at the beginning, as per the research. For instance, someone who has a greater quantity of body fat will require an increased calorie deficit over time to shed weight. The study suggests that this is the reason men shed more pounds than females in an identical calorie deficit, since women generally have higher body fat levels than those of the same body weight.

However there is a research study from 2014 released in the International Journal of Obesitypoints out that the standard of a deficit of 3500-calories per week (or 500 calories per day) as an average rule of thumb that could be simplified. Researchers from the study wanted to determine if the 3,500-calorie rule could be a reliable predictor of loss of weight in subjects however, the results revealed that the majority of participants lost significantly smaller weight than what was suggested in the 3,500-calorie rule. In reality, there are many other factors that affect the results of weight loss than simply cutting calories. Many metabolic factors like internal signals of satiety (meaning that you're feeling full or content) could also be a factor. There's plenty of research being conducted to discover other factors that could be a factor.

How to Safely Lose Weight Using a Calorie Deficit

While research suggests that this rule of 500 calories might have some flaws, the rule is still the most recommended way to lose weight in public health organizations like the National Institute of Health, Academy of Nutrition and Dietetics as well as the Mayo Clinic. In order to shed weight using the help of a calorie deficit, you must to sustain it for an extended period of time, according to Joan Salge Blake, Ed.D., R.D.N., nutrition instructor of Boston University and host of the podcast on nutrition and wellness called On! On!. You can establish and sustain an calorie deficit through:

1. Consuming fewer calories.
2. Increase your physical activity daily but not increasing calorie consumption.
3. A mixture of both.

It's true that cutting down on calories in conjunction with exercising more (and consequently producing more calories) is usually the most effective way to shed weight according to Salge Blake. (Think that if you cut out 250 calories in your day , and then go for an exercise or walk which burns 250 calories, it might be easier to achieve the 500-calorie threshold than cutting down on your food intake by 500 calories on its own.)

However, you shouldn't need to be going overboard in avoiding most foods and exercising too much because it's not long-term sustainable or healthy. "Just because a little calorie deficit is good for weight loss does not mean that eating as little as possible to lose weight is a good idea," says sports dietitian Amy Goodson, M.S., R.D. It is not recommended to consume less than 1,000 calories a day, according to the NIH. If you're eating fewer calories, it could hinder weight loss and prevent your body from getting the energy it requires to remain healthy. If you consume too little calories, even for an hour or so, you can feel unsatisfied, hungry or fatigued and suffer from constipation and diarrhea. It doesn't help you develop the right eating habits that can be sustained. If you reduce calories over a prolonged period of time (think: months) it could lead to malnutrition, nutritional deficiencies and put you in a state of hunger. In the end, your body will store fat to provide backup energy for your body and will ultimately hinder in losing weight and could be detrimental to your goals.

A healthy rate of losing weight is between 1 and two pounds over a week as per the NIH. Anything greater than that could potentially be harmful and could have negative health effects. Rapid weight loss can increase the demands on the body , and may raise the chance of developing gall stones and malnutrition, electrolyte imbalance and damage to the liver. If the weight loss rate is greater than 1 to two pounds every week (i.e. following bariatric surgery) Then it must be monitored by a team of medical experts.

It's important to note that in the event that you suffer from an underlying medical issue that could be causing weight increase (such as hypothyroidism or type 2 diabetes) and you're trying to implement the concept of a calorie deficit to lose weight might not be effective. This is why it's important to consult your physician when you've recently gained a significant amount of weight, or if you've tried to shed weight but haven't succeeded.

Short-term vs. Long-Term Weight Loss Goals

"Depending on the person and their specific weight-loss goal, a calorie deficit may need to be done for a shorter or longer amount of time," says Goodson. "While it's not always a perfect equation, typically the length of calorie deficit depends on the amount of weight that needs to be lost." After six months of utilizing the calorie deficit to shed weight it's crucial to change to a weight-maintenance plan -- regardless of whether or not you've achieved your goal, according to the National Institute of Health. After you've lost weight maintaining it is extremely challenging, and having breaks for a couple of weeks or even months to make sure that you don't gain it back will help you maintain your weight loss for the long term. Based on the Transtheoretical Model (or Stages of Change) that is used to explain behavior changes, the fifth phase is the maintenance phase , where the behavior is maintained (for at least six months) and is designed to continue to be maintained for the next six months. In this mode after a few months of an calorie deficit doesn't have to be about the amount of food you're eating however, it's about allowing yourself enough time to adjust your changes in behavior. Based upon this theory, six months is believed to be the ideal number. After you've stayed away from the weight for a few months, you can calculate your calorie requirements and set another deficit to keep up your the weight loss process.

In that regard, if you reach a plateau in your weight loss (which is what happens and is a normal aspect of the weight-loss process -- it's crucial to review your calorie requirements as a different deficit (though it might not be as significant) could be required. For instance, if you lost 10 pounds eating 500 calories less each day for about two months then your calorie requirements will be lower because you're lighter by 10 pounds. Therefore, you might have to reconsider your calorie requirements based on your BMR and level of activity; you could be eating 750 calories less than the time you started.

Similar to the way, when your weight loss goals are achieved, you'll need to modify your calorie intake to meet your goals. Being physically active on a regularly scheduled basis can aid in keeping the weight off by increasing your daily calorie burning (as well as providing your body with a wealth of other health benefits).

The goal is to keep weight loss over a prolonged period of time , and not having your weight rise back up. This is why the NIH recommends not more than 500-1,000 calorie deficit each day. "The trick is to create small calorie deficits so that the weight you lose doesn't come back," says Elizabeth Ward, M.S., R.D., author of Better is the New Perfect. If you attempt to keep an enormous calorie gap, then you'll likely be extremely hungry and will not adhere to your diet plan for a long period of time, completely stopping your efforts to lose weight. Long-term weight loss that is sustained over time is more difficult than losing weight, as per an research study from the year 2019. In an analysis of 29 long-term studies on weight loss over half of the weight lost was recovered within two years. After five years, more than 80 percent of the weight lost was recovered.

Calorie Deficit and Exercise

People who are physically active might be wondering if they are able to shed weight through the help of a calorie deficit. "The key is making sure that you're fueling your body appropriately for the amount of activity being done," says Goodson. "Consuming too few calories can have a negative impact on performance and energy levels." For instance, if you're restricting calories or working out intensely and you're at risk of developing the female athlete triad syndrome. It manifests as irregular menstrual cycles and loss of energy.

"Tracking calories may be an important piece of the equation to make sure active people consume enough calories for energy but are creating a deficit to help them meet their weight loss goal," says Goodson.

As a general rule individuals should reduce their caloric intake while increasing their level of activity to make a deficit in calories. However, if you're an athlete (think that you're running a marathon or another event that is strenuous) and have significant amount of weight to shed It's a good idea to consult an experienced registered dietitian with a specialization in sports.

Behavior Change

Reducing calories and working out more is only half of the fight. The NIH also suggests behavior therapy as a supplement to weight loss and more physical exercise. Based on the Transtheoretical Model (or Stages of Change) Once an activity is maintained for more than 6 months and then it becomes an habit that people continue to practice. Making healthy choices that last for a lifetime is the final goal of keeping off the pounds.

Salge Blake suggests meeting with an Registered Dietitian Nutritionist (RDN) who is specialized in this field to assist you on the weight-loss journey. The services may get covered under your health insurance. Find an RDN near you by visiting the Academy of Nutrition and Dietetics website and clicking "Find an Expert."

Why a Calorie Deficit Doesn't Always Work

An calorie deficit could lead to weight loss, but "many folks over-estimate how many calories they are burning through physical activity and underestimate how many calories they are consuming," Salge Blake says. Salge Blake. For instance, research has shown that cardio machines as well as other calculators that calculate calories burned can overestimate. This can make trying to shed weight through physical exercise -- or formulating your calorie deficit requirements while taking into account calories burned through exercising more difficult.

If you're trying to monitor the extent of your calorie loss, Salge Blake recommends using one of the numerous available weight loss programs to help keep track of what you're eating. Remember "you need to understand portion sizes in order to put in the accurate amounts of the foods you're consuming daily," Salge Blake explains. Salge Blake. "If your portions are incorrect -- especially, underestimated -- so will be the output [your total calorie count]."

To meet your calorie requirements and get the essential nutrients to maintain your body's health It is essential to focus on eating foods that are rich in nutrients and avoid items that are high in saturated fat as well as added sugars. The 2020-2025 guidelines for dietary recommendations for Americans provide the 85/15 rule as a guideline, in which 85 percent of the calories consumed must come from sources that are rich in nutrients, and 15 percent could come from sources that aren't calorie-dense, such as foods that are high in saturated fats and sugars added (think sugary snacks, cookies and butter, etc.). (Related: These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research)

Additionally, if you have an eating disorder history (such as anorexia nervosa orthorexia, or bulimia) then you might not be a suitable person to be considered for calorie counting because the time-consuming process of calorie counting could trigger an return. Additionally, people with eating disorders can spend months or even years learning new eating habits and attempt to eliminate eating disorders, which includes calorie counting. According to a paper from 2010 that was published in the Journal of Neuroscience, calorie restriction can lead to anxiety and eating disorders even for those who do not have a previous history of eating disorder. (Related: Counting Calories Helped Me Lose Weight--But Then I Developed an Eating Disorder)

The Bottom Line

Utilizing the concept of a calorie deficit to lose weight is definitely a method that is effective, but it cannot be used by itself. In addition, learning how to calculate what you eat (like portions) and a change in behavior to sustain healthy practices are also part of the process. While many people have attempted this by themselves but having the support of an RDN will certainly provide encouragement and motivation to achieve healthier weight reduction goals.