What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been widely believed the notion that being in caloriedeficit can be an effective strategy in order to shed weight. (You've likely heard or heard the phrase "calories in < calories out" at one point or another.)

But what exactly is a caloriedeficit or calorie deficit, in any case, and is cutting back in calories the best method of losing weight? This is what nutrition experts as well as recent research suggest regarding calorie deficits, how to calculate the calorie deficit, and whether or not they're a good idea.

CREDIT: ADOBE STOCK

What Is a Calorie?

As a human body, a calorieis the measurement which indicates the amount of food products that have an energy-producing value. Essentially, this all means that the food and beverages you consume provide our body with the necessary energy that is measured in terms calories, which is required to be able to live.

But, your body requires more than just food for survival -- you also require nutrients- including vitamins and minerals for you to keep your body working properly. (For instance the mineral calcium in milk can help strengthen bones while the mineral iron that is found in beans is required to help red blood cells function.)

How Many Calories Do You Need Per Day?

Three elements determine the amount of calories you require: your basal metabolic rate, your physical activity and the thermal effect of food.

The rate of metabolism that is basal:Your Basal metabolic rate is the quantity needed of energy for your body to simply remain alive, for instance, for your heart's pumps to function. The basis metabolic rate (BMR) depends on numerous variables, including gender, age in addition to height and growth (i.e. in children). Basal metabolism makes up about 50-70 percent your calorie needs.

Activity:Physical activity accounts for between 25-40 percent of your calorie needs. That, of course, is a part of your workout, but it also includes non-exercise thermogenesis, or NEAT, the energy that you consume while doing everything that's not digesting, breathing eating, exercising, or breathing, i.e cooking, cleaning, fidgeting, typing, etc.

Thermic effect of food:The effects of the food's thermogenic is the energy that is required to help digest food you eat. It's about 5 to 10 percent of your total calorie needs.

Dietitians utilize a variety of formulas in order to calculate a person's calorie needs. The most popular methods is called the Harris-Benedict Equation; first, you calculate your BMR by calculating your weight, height, and age. Next, it is then your BMR is multiplied by an activity ratio (ex how much you move on a daily basis) in order to determine the approximate many calories you'll need each day. For instance, a person who never or rarely exercises is likely to multiply the BMR by 1.2 for example, while anyone who moderately exercises three to five days per week will increase the BMR by 1.55. Instead of doing all of the calculations on your own, you can make use of this USDA's Calculator to calculate your calorie needs. USDA CALORIE NEEDS CALCULATOR

Calorie needs for adult women are between 1,600 and 2,400 daily, according to the Academy of Nutrition and Dietetics. If your life is more active, you'll be on the lower end of that range, and if you're more active, you'd be on the higher end. (Note that as you get older, your calorie needs decrease as you age, and if you're pregnant or breastfeeding the need for calories may rise.)

What Is a Calorie Deficit?

Simply put the way it works,"a calorie deficit is the result of eating fewer calories than what your body is using or burning.

It's commonly advised that, to shed weight, you should establish an calorie deficit. For instance for a person who needs to consume 3,000 calories daily then reducing the calorie intake to 2,500 calories a day results in a calorie deficit of 500 calories daily. In 1558, researcher Max Wishnofsky, M.D. found that one pound of fat stores approximately 3500 calories of energy from an article in Today's Dietitian. Since then, it's become common and accepted that for weight loss -- 1 pounds is equivalent to 3,500 calories. To put that into perspective, the notion is that a daily deficit of 500 calories can ultimately result in about 1 pound of weight loss per week. (See: How to Cut Calories to Lose Weight Safely)

If you're taking more calories than your body requires and it's referred to as an calorie surplus. If you're in a calorie surplus for an extended period of time, it might cause weight gain. (Of course, substantial weight gains aren't always due the consumption of food, but it could also be due to metabolic issues or other health conditions such as hypothyroidism. This is why it's imperative to go to annual medical exams and visit an ophthalmologist if you're experiencing weight gain suddenly.)

Using a Calorie Deficit for Weight Loss

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 overweight or obese and seeking to lose weight, and the Academy of Nutrition and Dietetics also specifies in a 2016 report that a daily 500- to 775-- calorie deficit is recommended to lose weight.

Some oft-cited research backs up this idea: A 2007 study on calorie deficits found the reduction of about 500 calories a day can help achieve weight loss. However the amount lost will depend on the individual's initial body fat, according to research. For example, someone who starts with a higher percentage of body fat has to have to have a higher calorie deficit over time to shed weight. This is why men can gain weight faster than women within the same calorie deficit, as women typically have higher body fat levels than men with similar body weight.

However there is a report from the year 2014 presented in International Journal of Obesitypoints out that the guideline of a 3500-calorie deficit per week (or 500 calories of deficit daily) as the general rule of thumb that may be over-simplified. Researchers of the study sought to find out if the 3500-calorie rule could accurately predict weight loss of subjects However, the results indicated that most of the subjects lost significantly more weight than predicted in this 3,500-calorie rule. In reality, there numerous factors that influence weight loss outcomes than cutting back on calories. A variety of metabolic aspects such as internal satiety cues (meaning that you're feeling full or content) could also be a factor. There's plenty of study being carried out to identify other aspects that could play a role.

How to Safely Lose Weight Using a Calorie Deficit

Although research shows an ad hoc 500-calorie threshold may never be 100% reliable, this is still the standard guideline for losing weight for public health organizations such as the National Institute of Health, Academy of Nutrition and Dietetics, and the Mayo Clinic. In order to shed weight with the help of a calorie deficit, you must to sustain it for more time, suggests Joan Salge Blake, Ed.D., R.D.N., nutrition instructor from Boston University and host of the podcast about nutrition and wellness"Spot On!. It is possible to create and maintain an calorie deficit by:

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

The truth is that both cutting down on calories combination with being more active (and consequently losing more fat) is generally the most successful way for folks to lose weight According to Salge Blake. (Think that if you cut out 250 calories in your day and go on the treadmill or take a walk which burns 250 calories you may find it easier to achieve the 500-calorie deficit than decreasing your food intake by 500 calories by itself.)

The thing is, you don't intend to take any risks by eliminating all foods and over-exercising because it isn't sustainable or healthy long term. "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. The recommended limit is 1,000 calories in a day, according to the NIH. If you're taking in too few calories, it can actually impede weight loss and keep the body from receiving the calories it needs to stay healthy. If you consume a lot of calories, even for one day, you can feel hungry, irritable, fatigued, and feel constipated or diarrhea. This doesn't teach how healthy eating habits can be maintained. If you cut back on calories for a long amount of time (think: months) the result could lead to malnutritionand nutritional deficiencies, and basically cause you to be in a state of hunger. The result is that your body will hold onto fat as a means of replenishing energy and will ultimately hinder on weight loss and would be detrimental to your goals.

A safe rate for losing weight is 1 to 2 pounds per week according to the NIH. Anything quicker than that can be potentially dangerous and can have serious health implications. Quick weight loss increases demands on the body and could make it more likely to develop gall stones malnutrition and electrolyte imbalance and damage to the liver. If the rate of weight loss is greater than 1 to 2 pounds per week (i.e. in the aftermath of bariatric surgery) It should be under the guidance of medical experts.

It's important to remember that there is a risk that if you have an underlying medical issue that can be the cause of weight increase (such as type 2 diabetes or hypothyroidism) it is possible that using a calorie deficit to lose weight isn't always successful. That's why it is important to see your doctor if you recently gained a considerable amount of weight or you've been trying to shed weight and you can't.

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 using to maintain a calorie deficit to lose weight it's crucial to change into a weight-maintenance regimen- regardless of whether or not you've achieved your goal, according to the National Institute of Health. If you've lost weight, maintaining it is extremely challenging. Breaks for a couple of weeks or months to make sure that you don't gain it back helps maintain your weight loss for the long term. Based on the Transtheoretical Model (or Stages of Change) that is used to explain behavior change, the fifth phase is the maintenance stage where the behavior is maintained (for up to six months) and is intended to be maintained over time. In this mode after a few months of being in a calorie deficit isn't all about how much you're eating, but allowing yourself time to adapt to your behaviors and, based from this research, six months is believed to be the most effective number. Then, once you've kept off weight for several months, you're able to revise your calorie needs and establish a new deficit to continue the weight loss process.

If you're experiencing a plateau in your weight-loss -- which does happen and is an inevitable part of the weight loss process -- it's vital to evaluate your calorie needs as another deficit (though it might not be as significant) could be necessary. For example, if lost 10 pounds through eating 500 calories fewer per daily for approximately two months in a row, your calorie requirements will be less since you're 10 pounds lighter. This means that you'll be required to review your current calorie requirements based upon your BMR and activity level. you may be having 750 calories less when you began.

Also, once your weight loss target is accomplished, you'll need adjust your calorie intake to meet your goals. Be physically active on regularly scheduled basis can aid in keeping the weight off through a greater overall calorie burn (as well as also provide your body with numerous additional health benefits).

The main goal is to stay in the weight loss for a longer period of time without having to having your weight rise back up. That's the reason the NIH recommends no more than 500 to 1,000 calorie deficit every day. "The trick is to create small calorie deficits so that the weight you lose doesn't come back," says Elizabeth Ward, M.S., R.D., author of Better is the New Perfect. If you are trying to maintain an extensive calorie loss, you'll feel hungry and may not adhere to your diet plan for a prolonged period of time, effectively cutting off your efforts to lose weight. Long-term weight loss that is sustained over time is more difficult than losing weight, as per the findings of a 2018 study. In an analysis of 29 long-term weight loss studies in which more than half weight lost was recovered within 2 years, and after 5 years, more 80 percent of the weight was regained.

Calorie Deficit and Exercise

Individuals who are extremely physically energetic may wonder if are able to shed weight through an calorie deficit. "The key is making sure that you're fueling your body appropriately for the amount of activity being done," advises Goodson. "Consuming too few calories can have a negative impact on performance and energy levels." For example, if losing calories or exercising regularly then you could be at risk for Female athlete triad syndrome. This manifests as menstrual disturbances 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 guideline individuals should reduce their caloric intake and increase their physical activity so that they can create a deficit. However, if you're an athlete (think about training for a marathon or other vigorous event) or have a significant amount of weight to lose, it might be smart to speak with an accredited dietitian who has a particular interest in sports.

Behavior Change

Cutting back on calories and working out more is only half of the challenge. The NIH also suggests that people engage in behavior therapy along with the loss of weight and the increase in physical exercise. According to the Transtheoretical Model (or Stages of Change) If an activity is maintained for more than 6 months after which it turns into a habit that someone continues to practice. Instilling healthy habits that last for a lifetime is the final goal of keeping off the pounds.

Salge Blake recommends meeting with an certified dietitian nutritionist (RDN) who is specialized in this field to help you on losing weight. The service may include insurance. You can locate an RDN in your area by going to the Academy of Nutrition and Dietetics website and clicking on "Find an Expert."

Why a Calorie Deficit Doesn't Always Work

A calorie deficit can result in 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. For instance, research has shown that cardio machines as well as other calculators for calories burned may underestimate. This can make trying to shed weight simply through increased physical activities -- or calculating your calorie deficit, while accounting for calories burnt during exercises more difficult.

If you're trying to monitor your calorie loss, Salge Blake recommends using one of the numerous available weight loss programs to help keep a log of what you're eating. Remember "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]."

In order to achieve your calorie needs and to get the nutrients necessary to stay healthy it's essential to prioritize eating nutrient-dense foods and limit the consumption of foods high in saturated fat or added sugars. The 2020-2025 dietary guidelines to Americans offer the 85/15 rule as guidance, where 85 percent of calories consumed should be drawn from nutrient-dense sources. The remaining 15 percent of calories can be obtained from sources other than calories-dense like those high in sugars, saturated fats and added sugars (think chocolate, cookies or butter). (Related: These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research)

Furthermore, if have any history of eating disorders (such as anorexia nervosa orthorexia, or bulimia) and you are a bulimia sufferer, you might not be a good applicant for calorie counting since the tedious method of calorie counting may trigger a relapse. Furthermore, those suffering from eating disorders may spend months or years relearning proper eating behaviors and work on eliminating eating disordered behavior, including calorie counting. According to a paper from 2010 released in the Journal of Neuroscience, calorie restriction can lead to anxiety and eating disorders even for those 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 an calorie deficit to shed weight is definitely a method that works, but not by itself. Increased exercise, knowing how to determine what you are eating (like portions) and a change in behavior towards healthier, sustainable routines are also part of the process. While many people have attempted this by themselves, having the guidance of an RDN will certainly provide encouragement and motivation to achieve healthy weight loss goals.