Let’s start by understanding what a calorie deficit actual is.
In short, a calorie deficit is consuming less calories than you burn, in total, over a given time frame. Usually this is calculated over a complete day.
It is an essential part of any weight loss plan and is one of the most efficient and effective ways to manage overall weight.
So how do I create one?
Ok, strap in for a little science ride….
We need to know what our BMR (basel metabolic rate) is, this is fancy speak for daily calories we burn at rest.
For completeness, I should point out that there a few different formulas and that they vary for male and female. The Mifflin-St Jeor Equation works for the vast majority of people.
Really think I was going to make you do maths? – click here for the easy calculator
So, we have our result, and have been honest with the table on the right of the calculator….
Next up and following on from last week, we need to work out what we are currently consuming, this can be done by tracking our intake (don’t forget liquid calories).
With both of these, we can see where our intake sits against our expenditure:
Less calories consumed vs burnt = calorie deficit
More calories consumed vs burnt = calorie surplus
Equal calories burnt vs consumed = maintenance
Since the title is creating a deficit, we’ll assume that we are in a surplus.
We need to look at the overall gap, if we have a substantial gap, more calories consumed than burnt, we will need to start with more gradual steps as opposed to if the gap is much smaller.
Typically, we want to move the needle by 100-150 calories at a time, and monitor the changes, this will allow our body time to adjust and to keep up or slightly increase our exercise.
When looking at our intake, we should ensure that we are having a balance diet that includes lots of fruits, vegetables, whole grains, lean proteins, and healthy fats, this can help to ensure that the necessary nutrients are taken in.
These can be achieved by planning healthier meals, making our own lunches and be more aware of what we are consuming.
When looking at increasing our expenditure, simple activities such as increasing our walking, taking the stairs, or undertaking resistance work can all add up and help out.
It is important to set realistic goals, give yourself time to adjust and make the change long term rather than a big bang which will be hard to sustain and may lead to a cycle of on/off changes.
Lastly, remember to celebrate your successes after all this is about making you feel healthier and happier.
Need a hand? – if you have any questions or would like some help speak to a member of Team SF on info@spikefitness.co.uk or 07597215652.