Starting a calorie deficit

What is a calorie deficit and what is a TDEE?

Being in a calorie deficit means you are eating fewer calories than your body is burning. You can use a long-term calorie deficit to lose weight or you can use short calorie deficit bursts to maintain weight. To figure out what your calorie deficit should be, start by calculating your Total Daily Energy Expenditure (TDEE) using a TDEE calculator. You should also consult your doctor to make sure that you are receiving the right amount of nutrients and calories for your body. Once you know your TDEE, the general rule is eating 500 calories less than that number every day should allow you to lose 1 pound a week. Another option is to use a smaller 200-300 deficit with pairing with 2-3 days a week of exercise. Typically a slower, more gradual weight loss will result and a higher chance of you maintaining your healthy goal weight in the long run. It may seem like it will take forever, but it will be healthier for your body and it will give you time to gain knowledge along the way about what your body needs to live a healthier lifestyle.

What can help with my calorie deficit journey?

• Knowing your calorie budget for each day

• Tracking your daily calories either by app or a notebook

• A food scale

• A body weighing scale

• Achieving your daily water intake

• Enough sleep

• Moving your body whether that's by steps or by working out

• Making a food and exercise schedule

• Weighing once weekly to track progress

When calorie counting, it is good to keep in mind that you can still eat what you would like as long as it is within your calories for the day. You can keep track of your calories by using one of the many calorie counting apps or you can simply use a pen and paper. I personally love the Lose it! App (I use the paid version). Doing this daily is a good way to keep you accountable even if you go over on calories for that day. Always log what you eat - even if it's just a few bites of something as everything does count. Doing so also allows you to go back after your weigh in day to see what may have gone right or wrong that week and what to change for the next week. Weigh-ins should be once a week in the morning before you consume anything. Weighing in is the best way to track your progress and keep you accountable. I personally do my weigh-ins on Saturday mornings and I also take pictures of the scale to record my weight loss journey.

Going over your deficit? Guilt? Even...beating yourself up?

Know that it is okay to have a day that you go over your calorie budget. One day will not make all of your progress disappear. Don't beat yourself up. Easier said than done, I know. I have been there many times and will probably be there again. Be nice to yourself through this journey. Hold yourself accountable. Know that your weight will fluctuate for a variety of different reasons. This journey is not easy. Put in the work and you will see the results. We got this!

To conclude...

A calorie deficit, for whatever reason you may need it or want it, can be life changing. This journey can help you achieve or maintain your goal weight and or body. A deficit allows for you to continue eating things that you like (maybe sometimes in smaller portions), but allows you to also get the results that you want and need. Be kind and patient with your body. Keep up the progress!