What is a Calorie Deficit?

There are many approaches to losing weight. However, no matter what lifestyle change, dieting plan or exercise regime you adopt, you’ll have to understand that all of these are related to calories in, and calories out.

Weight loss is heavily associated with calories. So understanding how calories work within your body, is the key to your weight loss success. BUT, don’t be mistaken, calories may be the best increment to monitor weight loss, but things like exercise, sleep (recovery), hydration and stress levels are also essential and fundamental factors in weight loss.

By factoring in a caloric deficit you will be able to use it to your advantage in your weight loss journey, you’ll be able to better structure your diet, lifestyle changes and exercise to reach your targets efficiently and safely.

So What is a Caloric Deficit?

A Caloric deficit is being able to burn more calories than you consume in a day. This simply means moving a little more and eating a little less.

The opposite to this deficit is then a surplus, and that simply means you will take in more calories than your body requires and this can often be seen by people looking to add weight to their frame or “bulk up”.

Calories Consumed < Calories Burned = Caloric Deficit

Calories Consumed > Calories Burned = Caloric Surplus

Let’s break this down again into a really easy example, if you consume 2000 calories and burn 2200 calories on that day, you will be at a caloric deficit of 200 calories. This overtime will lead to a steady and gradual weight loss.

However, keep in mind, that there are right ways and wrong ways to achieve caloric deficits, and if you aren’t approaching it safely and properly, this can result in many negative effects on your health.

Doing It Safely

Though a caloric deficit may sound simple on paper, this doesn’t mean that you should start eating less and training like there’s no tomorrow.

The human body needs a certain amount of calories for the body to function correctly and provide energy for the brain to think and for the body to perform simple everyday tasks. Though you may want to limit the number of calories you consume during your weight loss period, make sure you’re still getting enough to maintain good health. As every person is different, it’s important to seek the advice of a professional and let them guide you in the correct direction.

Here are some helpful things you should and shouldn’t do when approaching a caloric deficit lifestyle.

You should focus on:

Stay hydrated

Eat foods that are nutrient dense

Focus on recovery between sessions

Track your daily calories

You shouldn’t focus on:

Limit your calories too much so you are starving

Overtraining

Revert to guess work

Do it as needed

Always remember the primary goal of a calorie deficit. You shouldn’t see it as losing weight but as a means of improving your general health.

If a caloric deficit results in the deprivation of nutrients or decreasing strength and brain function, then you’re either doing it incorrectly or shouldn’t be doing it at all.

In saying that, if your goal is to lose weight, making sure you are in a slight calorie deficit while maintaining a good relationship with food and exercise is the best and only way. As every person and body is different, make sure you seek the advice of a qualified professional.