If you are in a calorie deficit, then you will lose weight-that’s simple science, but it is actually not always that simple.
If you are in too much calories deficit then your body will start to lose muscle also- especially if you are not doing enough weight training, doing too much cardio and on a low protein diet. This will then lead to your metabolic rate dropping, meaning the same calories you ate and lost weight, will no longer put you in a calorie deficit anymore. (sometimes there are also other factors like thyroid function, hormonal balance, medications etc that may also be stopping you from losing weight)
So What Is The Right Amount Of Calorie Deficit?
A safer and healthier calorie deficit, will be around 250 calories per day or 1750 per week. This combined with the right amount of proteins, carbs and fats, and weight training will mean you will be losing more fat, reduce muscle loss, and without putting your long term health at risk.
Should I Be Counting Calories? Tracking My Food?
I believe that to lose weight in the healthiest most effective way, you need to first of all understand what is going into your mouth. This doesn’t mean you need to track your food every day for the rest of your life, but at the start and then every now and again it’s good to reflect on scientifically where you are at with your food.
If you are gaining weight, you are eating too much, if you are maintaining then you are eating what your body needs, and if you are losing weight you are consuming less than your body requires.
But, ask yourself are you eating the right types of foods? and when you make that cut to start losing weight, are you cutting out the right types of calories? or are you cutting out the better ones, and keeping in the ones which aren’t as healthy?
Sometimes eating less isn’t always the simplest answer, it can be swapping items which have a higher calorie density and lower nutritional value, for foods which have more volume, more health benefits and less calories. This means you will remain as full, but be consuming less calories.
Do I Have To Give Up All The ”Bad” Things I Enjoy To Lose Weight?
Of Course not! But there has to be more moderation. Think of calories like a savings account, if you spend too much money one day on a nice new pair of shoes, well then the next few days you may need to cut back on your spending or even sell some old shoes.
So if you go out for dinner, have a few too many drinks, have a high calorie density meal- well the next few days, reduce your calories and do some exercise to burn some extra calories as well. That way you can have that night out with no regrets and it won’t affect your long term goals.
