What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been long believed that being in a caloriedeficit has been a common technique to utilize in order to shed weight. (You've probably heard or seen the phrase "calories in < calories out" at some point, don't you?)

But what is an caloriedeficit and what exactly is it, and is cutting back in calories the best method to shed pounds? This is what nutrition experts and research from recent years say regarding calorie deficits as well as how to calculate the calorie deficit and whether they're appropriate.

CREDIT: ADOBE STOCK

What Is a Calorie?

In terms of the human body for the human body, calorieis a measure that refers to the amount of food products that have an energy-producing value. In essence, this means that the food and beverages that you consume supply an energy source for your body calculated in terms of calories, to be able to live.

However, your body requires more than just food for survival -- you also need nutrients -that includes minerals and vitamins to keep your body functioning well. (For instance calcium, a mineral in milk helps strengthen bones while the iron mineral found in beans is needed for red blood cell function.)

How Many Calories Do You Need Per Day?

There are three elements that determine how many calories you need: your basal metabolic rate, your physical activity and the thermal effect of food.

Base metabolic rateYour basis metabolism determines the level of energy needed for your body to simply stay alive, such as for your heart to pump. The rate at which a person's Basal metabolism rate (BMR) depends on many factors , including gender, age and height. It also reflects growth (i.e. for children). Basal metabolism accounts for approximately 50 to 70 % of your calorie requirements.

Physical exercise:Physical exercise accounts for 25-40% of calorie requirements. Of course, this involves exercise, but it is also non-exercise activity thermogenesis, also known as NEAT. the energy that is burned while doing everything that's not digesting, breathing in, eating or exercising, i.e cooking, cleaning fidgeting, typing etc.

Thermic impact of foodThe thermic effect of food is the energy that is required for digestion and absorption of the food you eat. It's about 5 to 10 percent of your total calorie requirements.

Dietitians use various formulas to determine a person's calorie needs. A well-known equations used is the Harris Benedict Equation in which you determine your BMR using your height, weight and age. Then, your BMR is multiplied by an activity factor (ex how much you generally move) to determine roughly how many calories you require per day. For example, someone who rarely or never exercises would multiply their BMR by 1.2 and anyone who moderately exercises every 3 to 5 days a week will increase the BMR to 1.55. Instead of doing all the calculations yourself, you can make use of your USDA's calculator to figure out your calorie needs. USDA CALORIE NEEDS CALCULATOR

Adult women's requirements for calories can range from 1,600- 2,400 daily, according to the Academy of Nutrition and Dietetics. If your lifestyle is sedentary, you'd be on the lower end of the category, while if more active, you'd be more on the high end. (Note: As you age the calorie need decreases and if breastfeeding or pregnant, your needs may increase.)

What Is a Calorie Deficit?

Simply put,"a calorie deficit is the case when you consume fewer calories than you are burning or using.

The general consensus is that, to lose weight, you need to create the calorie deficit. For instance when a person requires 3,000 calories per day then reducing the calorie intake to 2,500 calories produces the calorie loss of about 500 calories daily. In 1558, researcher Max Wishnofsky, M.D. determined that 1 kilogram of fat contains approximately 3,500 calories in energy, as per an article published in the magazine Today's Dietitian. Since then, it's been accepted as common and accepted that in terms of weight loss, 1 pounds equals 3500 calories. To put that into perspective, the theory is that a daily 500-calorie deficit can ultimately result in about 1 pound of weight loss each week. (See: How to Cut Calories to Lose Weight Safely)

If you're consuming excess calories than you're consuming this is known as a calorie surplus. If you remain in an calorie surplus for an extended period duration, it can frequently lead to weight growth. (Of of course, significant weight gain isn't always due to the consumption of food, but it could also result from metabolic issues or other health issues such as hypothyroidism. This is why it's crucial to attend annual medical exams and visit an ophthalmologist if you're gaining weight suddenly.)

Using a Calorie Deficit for Weight Loss

It is recommended that the National Institute of Health (NIH) broadly recommends having a diet that's low in calories (aka creating a caloric deficit) for people who are obese or overweight and looking to lose weight, and the Academy of Nutrition and Dietetics also states in its 2016 report that daily 500 to 775to 750 calorie deficit is actually suggested for weight loss.

Some oft-cited research backs up this approach: A 2007 study on calorie deficits found the reduction of about 500 calories daily can assist in losing weight. However the amount lost depends on the person's body weight, in accordance with the study. For instance, someone that has a higher volume of body fat must have more calorie deficit over time to shed weight. The study clarifies that this is why men can be more weight-loss than women within an identical calorie deficit, because women typically are more fat-laden than those of the same body weight.

However, a report from the year 2014 which was released by the International Journal of Obesitypoints out the guidelines of a 3500-calorie deficit each week (or 500 calories deficit per day) as an overall rule of thumb that can be over-simplified. Researchers in the study wanted to test whether the 3,500-calorie rule could accurately predict loss of weight in subjects but the results found that the majority of people lost significantly smaller weight than what was suggested in the 3,500-calorie rule. The truth is that there are many other factors that affect weight loss outcomes than cutting back on calories. A variety of metabolic aspects like internal signals for satiety (meaning you'll feel hungry or satisfied) can have an impact. There's an abundance of study being carried out to find out what other elements could have a hand in.

How to Safely Lose Weight Using a Calorie Deficit

While research suggests that the 500-calorie deficit rule might never be 100% reliable, this is still the preferred guideline to lose weight in public health organizations like the National Institute of Health, Academy of Nutrition and Dietetics, and the Mayo Clinic. In order to shed weight using having a calorie deficit, you must to keep it going for more time, suggests Joan Salge Blake, Ed.D., R.D.N., nutrition professor at Boston University and host of the nutrition and wellness podcast On! On!. You can establish and sustain a calorie loss by

1. Consuming fewer calories.
2. Achieving more physical activity throughout the day but not increasing calorie intake.
3. A mix of both.

It's true that cutting back on calories in combination with being more active (and therefore making more energy) is the most successful way for people to shed pounds according to Salge Blake. (Think of this: If you take out 250 calories per daily routine and do walks or runs which burns 250 calories, it might be easier to attain the 500-calorie threshold than the reduction in your food intake of 500 calories in isolation.)

That said, you don't need to be going overboard in avoiding most foods and excessively exercising because it's not feasible or long-term 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. You should not consume less than 1,000 calories a day, according to the NIH. If you're consuming too little calories, it could hinder weight loss and prevent the body from receiving the nutrients it requires to stay healthy. If you eat too few calories, even for some time, you can feel hungry, irritable or fatigued and experience diarrhea and/or constipation. It doesn't help you develop the right eating habits that can be maintained. If you restrict calories for a long period of time (think months), this can lead to malnutrition, nutrient deficiencies which can make you feel like you're in a state of hunger. This means that the body will keep on to fat as a source of back-up energy for your body which will in turn hinder on weight loss and may be in opposition to your aim.

A safe rate for reduction in weight ranges from 1 to 2 pounds per week, in accordance with the NIH. Anything quicker than that can potentially be dangerous and have serious health implications. Quick weight loss increases demands for the body. This can create a greater risk for developing gall stones malnutrition and electrolyte imbalance, as well as damage to the liver. If the weight loss rate is less than 1 or two pounds every week (i.e. in the aftermath of bariatric surgery) This should be under the watchful eye of medical experts.

And it's worth noting that there is a risk that if you have an underlying medical issue which could be contributing to weight rise (such as type 2 diabetes or hypothyroidism), trying to use the concept of a calorie deficit to lose weight may not work. This is why it's important to see your doctor in case you've recently gained lot of weight or if you've tried to lose weight but aren't able to.

Short- 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." But after six months of using in a calorie deficit to lose weight it's time to transition to a program for weight maintenance- regardless of whether or not you've succeeded in achieving your goal according to NIH. After losing weight, maintaining it is extremely challenging. Breaks for a few months or weeks to be sure that you don't get back to it will aid in maintaining your weight loss in the long run. Based on the Transtheoretical Model (or Stages of Change) utilized to explain behavior changes, the fifth stage is the maintenance phase where you can sustain the behavior (for at least six months) and is designed to continue to be maintained for the next six months. In this mode after several months of being in a calorie deficit doesn't have to be about how much food you're consuming and allowing yourself the time to adapt to your behavior modifications and, based according to this method, six months are believed to be the most effective number. Then, once you've kept away from weight gain for a couple of months, you can recalculate your calorie needs and create the new deficit to maintain your effort to lose weight.

In that regard, if you're experiencing a plateau in your weight-loss which can happen and is an inevitable aspect of the weight-loss process -- it's crucial to assess your calorie requirements, since another deficit (though it might not be as significant) could be necessary. For example, if lost 10 lbs by eating 500 calories less per daily for approximately two months in a row, your calorie requirements will be lower since you're 10 pounds lighter. As such, you may have to reconsider your calorie requirements based on your BMR and level of activity; you could end up eating 750 calories fewer than when you first started.

Similar to the way, when your weight loss goal has been met, you'll need to modify your calorie intake to meet your goals. Maintaining a physical fitness routine on a regular basis can also help keep the weight off by increasing your daily calorie burning (as well as providing your body with plenty of other health benefits).

The ultimate goal is to keep weight loss for a lengthy duration of time and not get your weight to go back up. That's why NIH suggests not exceeding 500-1,000 calorie deficit daily. "The trick is to create small calorie deficits so that the weight you lose doesn't come back," explains Elizabeth Ward, M.S., R.D., author of Better is the New Perfect. If you try to maintain an extensive calorie surplus, you'll be extremely hungry and will not adhere to your diet plan for a long period of time, completely cutting off your efforts to lose weight. The long-term, sustained loss of weight is more difficult than losing the weight, as per the findings of a report from 2019. In an analysis of 29 long-term weight loss studies in which more than half lost weight was recovered within two years. In the following five years, over 80 percent of lost weight was recovered.

Calorie Deficit and Exercise

For those who are highly physically active might be wondering if they could lose weight by having a calorie deficit. "The key is making sure that you're fueling your body appropriately for the amount of activity being done," explains Goodson. "Consuming too few calories can have a negative impact on performance and energy levels." For instance, if you're taking fewer calories or are exercising vigorously, you might be at risk of being diagnosed with Female athlete triad syndrome. It manifests itself as menstrual cycle disruptions 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.

In general it is recommended that people reduce their caloric intake while increasing their level of activity to produce a caloric deficit. But if you're an avid athlete (think of trying to train for a marathon or other events that require a lot of energy) as well as have lot of weight to lose it's best to talk to a registered dietitian who specializes in sports.

Behavior Change

Reduce your calories and working out more is only half of the battle. The NIH recommends that you engage in behavior therapy along with weight loss and more physical activity. As per the Transtheoretical Model (or Stages of Change) When the behavior is sustained for more than six month, it then becomes a habit that someone continues to follow. Making healthy choices that last for the rest of their lives is the ultimate goal in order to shed the pounds.

Salge Blake recommends meeting with a certified dietitian nutritionist (RDN) who is specialized in this area to guide you along this weight-loss process. The cost of the service might include insurance. Find an RDN in your area through the Academy of Nutrition and Dietetics website and clicking "Find an Expert."

Why a Calorie Deficit Doesn't Always Work

It is true that a calorie deficit could result in weight loss. However "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 and other calories-burned calculators may overestimate. This can make trying to shed weight through physical exercise or taking the time to calculate your calorie deficit requirements while factoring in calories burned during exercise more challenging.

If you're trying track what's your calorie gap, Salge Blake recommends using one of the numerous available weight loss apps that can help you keep a log of what you're eating. Be aware that "you need to understand portion sizes in order to put in the accurate amounts of the foods you're consuming daily," she says 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 necessary nutrients to ensure your body is healthy it is important to concentrate on eating foods that are rich in nutrients and avoid foods that are high in saturated oil and sugars added. The 2020-2025 diet guidelines for Americans provides the 85/15 rule as guidance, where 85 percent of calories consumed should be from sources that are rich in nutrients, and 15 percent may come from non-calorie-dense sources , like foods that are high in saturated fat and sugars added (think: cookies, candy or butter). (Related: These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research)

Furthermore, if have an eating disorder in your past (such as anorexia or nervosa orthorexia, or bulimia), you may not be a suitable person to be considered for calorie counting since the tedious nature of calorie counting can lead to another repeat relapse. Additionally, people with eating disorders have to spend months or even years learning new eating behavior skills and also work on eliminating eating disordered behaviors, such as calorie counting. According to a 2010 paper published in the Journal of Neuroscience, calorie restriction can lead to anxiety and eating disorders even in people who do not suffer from an eating disorder. (Related: Counting Calories Helped Me Lose Weight--But Then I Developed an Eating Disorder)

The Bottom Line

Utilizing using a calorie deficit to lose weight is definitely a strategy which works, but not in isolation. In addition, learning how to determine what you are eating (like portions), and behavior change towards sustainable and healthy eating habits is also part of the formula. Although many folks have done this by themselves, having the guidance of an RDN will certainly provide encouragement and motivation to achieve healthier weight loss goals.