What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been a long-held belief to be that having a caloriedeficit will be a typical strategy to employ when trying to lose weight. (You've likely heard or witnessed the phrase "calories in < calories out" at time or another, haven't you?)

But what exactly is a caloriedeficit, anyway and is cutting down in calories the best way to lose weight? What do nutrition experts as well as recent research suggest regarding calorie deficits and the best way to calculate a calorie deficit, and whether or not they're a good idea.

CREDIT: ADOBE STOCK

What Is a Calorie?

With regard to the human body it is calorieis the measurement that denotes the amount of food that has a particular energy-producing value. The essence of this is that the food and beverages you consume provide the body with energy, that is measured in terms calories, in order to remain alive.

Your body needs more than just food to live -- you also need nutrients -such as vitamins and minerals for you to keep your body operating optimally. (For example, the mineral calcium found in milk strengthens bones, while the mineral iron found in beans is necessary to support the function of red blood cells.)

How Many Calories Do You Need Per Day?

Three factors determine the total amount of calories you require: your metabolic rate, your physical exertion and the thermal effect of food.

Basal metabolic rate:Your BMR is the sum needed of energy for your body's ability to stay alive, such as for your heart to pump. The rate at which a person's base metabolic rate (BMR) depends on a myriad of factors , including gender, age and height. It also reflects growth (i.e. in the case of children). Basal metabolism is responsible for 50 to 70 percent of your calorie needs.

Activity:Physical activities account for anywhere between 25 and 40 percent of your calorie needs. It obviously includes workouts, but it also includes non-exercise thermogenesis, commonly referred to as NEAT. the energy that is burned when you do anything that's not digesting, breathing eating, exercising, or breathing, i.e cooking, cleaning, fidgeting, typing, and so on.

Thermic impact of food:The effects of the food's thermogenic refers to the energy required for digestion and absorption of the food you consume. It's responsible for 5 to 10 percent of your calorie requirements.

Dietitians employ a variety of formulas to determine an individual's calorie requirements. Of the well-known formulas is the Harris-Benedict Equation The formula is based on the following steps: first, you determine your BMR with your weight, height and age. Then, it is then your BMR is multiplied by an exercise factor (ex how much you typically move) to determine approximately how much calories you'll require each day. For instance, someone who rarely or never exercises will multiply their BMR by 1.2 and an exerciser who exercises moderately up to five times per week will multiply the BMR with 1.55. Instead of doing all of the calculations by yourself, you could utilize this USDA's calculator to figure out your calorie needs. USDA CALORIE NEEDS CALCULATOR

Calorie needs for adult women can vary from 1600 to 2400 daily, according to the Academy of Nutrition and Dietetics. If you're more sedentary, then you're on the lower end of the range, and if you're more active, you'd be more on the high end. (Note that as you get older the calorie needs decrease If you're nursing or pregnant you may need to increase your calorie intake.)

What Is a Calorie Deficit?

Simply stated that way, the definition of a calorie deficit is when you consume less calories than what your body is using or burning.

The general consensus is that, to shed weight, you should create a calorie deficit. For instance that if someone needs daily 3,000 calories however, reducing their calorie intake to 2,500 calories results in an calorie loss of about 500 calories per day. In 1558, researcher Max Wishnofsky, M.D. found that one pound of fat can store around 3500 calories, according to an article in The Today's Dietitian. Since then, it's become common to know that, for weight loss -- 1 pounds is equivalent to 3,500 calories. With this in mind, the idea is that a daily deficit of 500 calories will ultimately lead to about 1 pound weight loss each week. (See: How to Cut Calories to Lose Weight Safely)

If you're consuming excess calories than you're consuming and it's referred to as an calorie surplus. If you're in a calorie surplus for an extended period duration, it can often lead to weight growth. (Of of course, significant weight gain isn't necessarily due to the consumption of food, but it could also be due to metabolic issues or other health problems such as hypothyroidism. This is the reason why it's essential to go to annual medical exams and visit the doctor if losing weight suddenly.)

Using a Calorie Deficit for Weight Loss

The National Institute of Health (NIH) broadly recommends adopting a low-calorie diet (aka making a caloric deficit) for people who are overweight or obese and are looking to lose weight. The Academy of Nutrition and Dietetics also specifies in a 2016 report that a daily 500- to 775- calorie deficit is indeed recommended for weight loss.

Many of the studies that are cited back this theory: A 2007 study on calorie deficits revealed that cutting back on approximately 500 calories daily can aid in weight loss. However, the amount of weight lost is based on the weight at the beginning, as per the research. For example, someone that has a higher quantity of body fat will require an increased calorie deficit over time to shed weight. The study explains that this is the reason men gain weight faster than women within an exact calorie deficit, because women typically have higher body fat levels than men with similar body weight.

However it is worth noting that a research study from 2014 which was released by the International Journal of Obesitypoints out that the recommended amount of a 3500-calorie deficit per week (or 500 calories of deficit daily) as an overall rule of thumb that could be simplified. Researchers of the study sought to find out if the 3500-calorie rule could predict the weight loss of subjects but the results found that most of the participants lost significantly lower weight than the amount expected in this 3-500-calorie rule. It is true that there numerous factors that influence weight loss outcomes than cutting down on calories. Various metabolic factors like internal signals for satiety (meaning that you're hungry or content) could also contribute to weight loss. There's a lot of research that is being conducted to identify other aspects that could be a factor.

How to Safely Lose Weight Using a Calorie Deficit

While research has shown that there is a limit to 500 calories, the deficit rules might have some flaws, the rule is still the most recommended way to lose weight by public health agencies such as the National Institute of Health, Academy of Nutrition and Dietetics, and the Mayo Clinic. And in order to lose weight with having a calorie deficit, you have to sustain it for long periods of time, according to Joan Salge Blake, Ed.D., R.D.N., nutrition professor at Boston University and host of the podcast on nutrition and wellness called On! On!. You can set up and keep your calorie surplus by

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

The reality is that cutting down on calories combination with getting more active (and which means losing more fat) is typically the most effective approach for people to lose weight, says Salge Blake. (Think about it this way: If you cut out 250 calories from your daily routine and do a walk or run that burns off 250 calories, you may find it easier to achieve this 500-calorie deficit as opposed to reducing your food intake by 500 calories by itself.)

It's important to remember that you do not have to make any drastic changes in avoiding most foods and exercising too much 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. Do not eat less than 1,000 calories per day, according to NIH. If you're eating too few calories, it can actually hinder weight loss and block the body from receiving enough calories to stay healthy. If you consume a lot of calories, even for the short time, you can feel hungry, irritable or fatigued and suffer from constipation and diarrhea. It doesn't help you develop how healthy eating habits can be sustained. If you cut back on calories over a long period of time (think: months) it could lead to malnutrition, nutrient deficiencies and leave you in a state of hunger. As a result, your body may hold on to fat as a means of an energy reserve for your body which will in turn hinder in losing weight and could be in opposition to your aim.

A safe rate for the loss of weight should be between 1 and 2 pounds per week, from the NIH. Any faster than that can be potentially dangerous and can have health consequences; quick weight loss puts more stress on the body , and may make it more likely to develop developing gall stones as well as malnutrition, electrolyte imbalance, as well as damage to the liver. If the rate of weight loss exceeds 1 to two pounds every week (i.e. in the aftermath of bariatric surgery) This must be monitored by a team of medical professionals.

Also, it's worth noting, if you have an underlying medical issue that is causing weight increase (such as hypothyroidism or type 2 diabetes), trying to use a calorie deficit to lose weight could not be successful. That's why it's essential to see your doctor for a check-up if you've recently gained lot of weight or if you've tried to shed 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." After six months of utilizing the calorie deficit to lose weight, it's important to switch to a weight-maintenance program -- regardless of whether you've made it to your goal, according to NIH. If you've lost weight, staying off it can be extremely difficult, and taking breaks for a couple of months or weeks to make sure you don't return to it can help maintain your weight loss over time. According to the Transtheoretical Model (or Stages of Change) that is used to explain behavior changes, the fifth phase is the maintenance phase where the behavior can be sustained (for at least six months) and is intended to be maintained going forward. In this mode after several months of the calorie deficit isn't necessarily about how much food you're consuming and allowing yourself the time to adjust your behaviors and, based upon this theory, six months tends to be the ideal number. When you've managed to stay off the weight for several months, you can calculate your calorie requirements and then create an additional deficit in order to continue your losing weight.

In that regard, if you hit a plateau in your weight loss -- which does happen and is a common part of the weight loss process -- it's crucial to review your calorie requirements, since another deficit (though perhaps not as big) may be required. For instance, if you lost 10 pounds through eating 500 calories less each day over the course of approximately 2 months then your calorie requirements will be less because you're now lighter. As such, you may have to revisit your calorie requirements in light of your BMR and level of activity; you may be having 750 calories less the time you started.

Similarly, once your weight loss goals are reached, you'll have to change your calorie intake accordingly. Staying physically active on a regular basis will help you keep your weight off by increasing your daily calorie burn (as well as also provide your body with tons of other health benefits).

The ultimate goal is to keep weight reduction for a prolonged duration of time and not having your weight rise back up. This is the reason why the NIH suggests not exceeding 500 to 1000 calorie deficit each day. "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 attempt to keep a huge calorie reduction, you'll feel hungry and may not adhere to your food plan for any length of time, effectively cutting off your weight loss efforts. Long-term sustained weight loss is much more difficult than losing weight, as per the results of a 2018 study. In a meta-analysis of 29 long-term studies on weight loss that included more than half of the lost weight was recovered within two years. After 5 years, more 80 percent of the weight lost was regained.

Calorie Deficit and Exercise

The people who are extremely active may wonder if they can lose weight with having 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." If, for instance, you're taking fewer calories or are exercising vigorously and you're at risk of contracting the female athlete triad syndrome. It manifests itself as menstrual cycle disruptions and energy loss.

"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 suggestion is to reduce caloric intake , and then increase the amount of exercise they do to create a caloric deficit. However, if your goal is to be an athlete (think that you're running a marathon or another event that is strenuous) and have significant amount of weight to lose, it might be smart to touch base with an experienced registered dietitian with a specialization in sports.

Behavior Change

cutting down on calories and exercising more is just half the struggle. The NIH recommends that you engage in behavior therapy along with the loss of weight and the increase in physical activity. Based on the Transtheoretical Model (or Stages of Change), once a behavior is sustained for more than six months the behavior becomes a habit that someone continues to do. Making healthy choices that last a lifetime are the ultimate goal to keep off the pounds.

Salge Blake suggests meeting with a registered dietitian nutritionist (RDN) who is specialized in this area to help you along your weight loss journey. The services may get covered under your health insurance. You can locate an RDN near you by going to the Academy of Nutrition and Dietetics website and clicking on "Find an Expert."

Why a Calorie Deficit Doesn't Always Work

In the event of 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. Research has also shown that cardio machines as well as other calculators for calories burned may underestimate. This can make trying to shed weight only through more physical exercise or making a calculation of your calorie deficit, while accounting for calories burnt during exercise -- more challenging.

If you're trying track how much you calorie surplus, Salge Blake recommends using one of the numerous available weight loss programs to help keep track of the food you're eating. Take note that "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 needs and take in the essential nutrients to ensure your body is healthy it is important to concentrate on consumption of nutrient-rich food items and to limit foods that are high in saturated oil and sugars added. The 2020-2025 guidelines for dietary recommendations for Americans offers the 85/15 rule for guidance, where 85 percent of the calories consumed must come drawn from nutrient-dense sources. The remaining 15 percent may come from non-calorie-dense sources such as those high in saturated fats and sugars added (think: cookies, candy or butter, etc.). (Related: These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research)

Additionally, if have an eating disorder history (such as anorexia , bulimia, or orthorexia) and you are a bulimia sufferer, you might not be a suitable potential candidate to undergo calorie counting since the tedious nature of calorie counting may trigger an return. Additionally, those who suffer from eating disorders may spend months or even years learning new eating habits, and work on eliminating eating disorders, which includes calorie counting. According to research from 2010, which was released by the Journal of Neuroscience, calorie restriction can lead to anxiety and eating disorders even in those who don't suffer from an eating disorder. (Related: Counting Calories Helped Me Lose Weight--But Then I Developed an Eating Disorder)

The Bottom Line

Using the concept of a calorie deficit to lose weight is certainly a technique which works, but not in isolation. The increase in exercise, the ability to estimate what you eat (like portions) as well as a shift in behavior towards healthy, sustainable lifestyles is also part the process. While many have accomplished this by themselves with the help of an RDN can certainly help with support and positive motivation towards healthier weight loss goals.