How To Eat In A Calorie Deficit

How To Eat In A Calorie Deficit

Figuring out how to eat in a calorie deficit comes down to: 

  • Burning more calories than you consume

  • Having a calorie deficit weight loss plan to keep you on track

  • Staying consistent 

This article will give you everything you need to know to start a calorie deficit diet for weight loss. 

How Do I Figure Out My Calorie Deficit?

To figure out your calorie deficit, you need to first figure out your maintenance amount. 

This is an amount of calories that will keep your weight where it is.

Once you have your maintenance amount, the next step is to subtract from that number. 

This process will give you your ideal calorie deficit amount.

Here is a free calculator to help you figure out your calorie deficit

First: Plug your information (age, weight, height, and activity level) into the calculator.

Now that you have your maintenance amount all you need to do is subtract 500 calories. 

Calorie Deficit = Maintenance Calories - 500

Example:
Biological Gender: Male
Age: 30
Weight: 160
Height: 5’6in
Activity Level: Sedentary

The maintenance number after using the calculator above is: 1,954 Calories

To find the calorie deficit amount you subtract 500 from 1,954.

1,954 - 500 = 1,454

Calorie deficit results: 

This gives you 1,454 calories as the calorie deficit.

So in order for the person above to start losing weight, they should consume no more than 1,454 calories.

Calorie Deficit Diet Plan For Weight Loss

In order for you to be successful with your diet, its going to take some planning. 

Here are some steps to come up with the right plan:

  1. Gather your information - Your Maintenance / Deficit numbers

It’s important that you maintain your awareness about the amount of calories you’re eating every day, so you can eat within the calorie deficit range. Use a health app like myfitnesspal to help you figure out what eating in the correct range is like.

  1. Plan Food Choices / Create the environment

Maintaining a calorie deficit diet can be a lot easier if you pick what you’re going to eat ahead of time. Try to spot out low calorie meals if you are going out to eat, or shop for low calorie foods when you make a trip to the grocery store.

  1. Focus on the day to day choices you’re making

In order to stay consistent, its important you stay present with each decision you're making in regards to food choices. This will help give you long-term results by creating better daily eating habits.

How Long Do I Have to Eat In A Calorie Deficit To Lose Weight

If you are eating in a calorie deficit you can expect to see a 1lb-2lbs lost in about a week and 4lbs-8lbs per month. 

How To Eat In A Calorie Deficit Without Counting Calories

If you want to start eating in a calorie deficit but don’t want to use an app you can maintain a food log to help maintain better food choices. Having a log helps you stay aware of the types of foods you’re consuming.

How To Start A Food Log:

  • Get a journal
  • Start writing in everything you consume and choosing low calorie options
  • Start tracking your weight weekly

If it’s been a week and you're results are:

  • No change in weight - You’re likely eating at  “Maintenance Amount”
  • Gained Weight - You’re likely eating in a Surplus of calories
  • Lost Weight - You’re likely in a calorie deficit 

At the end of the day it is all going to come down to consistency. 

If you can apply the principles mentioned about to your everyday life, you'll be able to maintain control of your body weight and maintain control of your health. 

Hope you found this article helpful! 

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