When most people think of weight loss, they think of combining exercise to burn calories with eating fewer calories. Eating at a caloric deficit can support weight loss, but research shows that if you cut too many calories it can sabotage your weight loss goals. It’s important to find a balance between too few and too many calories, both when you’re trying to lose weight and when you’re working to maintain a healthy lifestyle.
Calculating A Calorie Deficit
How many calories an individual needs depends on a variety of factors including age, gender, metabolism, and activity levels. According to the Dietary Guidelines from the USDA, “Adult estimated calorie needs range from 1,600 to 2,400 calories per day for females and 2,000 to 3,000 calories per day for males” (Dietary Guidelines for Americans, 2020-2025, p. 139).
To eat at a calorie deficit, you figure out how many calories you need per day to maintain your current weight, then eat fewer calories than that. WebMD recommends starting with a 500-calorie deficit. You can achieve that deficit by increasing your activity level and/or eating less food. For example, if you start burning 300 more calories a day in exercise, you’d only need to cut 200 calories from your diet to get a 500-calorie deficit.
What Happens If You Don’t Eat Enough
Sometimes, people think that if a small calorie deficit is good for weight loss then a big deficit would make you lose weight even faster. If you eat too little, though, it can make it much harder for your body to lose weight and hurt your long-term health.
Eating too few calories leads to issues including anxiety, depression, food obsession, constipation, fatigue, muscle loss, nausea, headaches, and constantly feeling cold. It can also slow down your metabolism, sabotaging your weight loss efforts. In short, if you cut too much food out, you’re likely to feel terrible and you won’t even get to hit your weight loss goals.
Work With A Diet Expert
When you’re trying to lose weight, it’s very important to eat a balanced, healthy diet that matches your personal needs. Eating properly is a lot more challenging than it seems like it should be. Getting an expert’s help to figure out how to meet your nutrition goals without over- or under-eating will save you a lot of time and hassle.
Working with an expert is the best way to make sure you’re getting just enough of the right kinds of foods. Here at Extreme Studio Performance, you can work with a nutrition coach who will help you create a personalized nutrition plan that fits your unique needs, goals, and lifestyle. We can also work with you to craft a personalized fitness plan that incorporates both diet and exercise. Contact us today to set up a free fitness evaluation and learn more about how we can help you lose weight in a healthy way that helps you feel great.