What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been widely believed as a fact that living in caloriedeficit is a common technique to utilize in order to shed weight. (You've probably heard or seen the expression "calories in < calories out" at time or another, haven't you?)

But what exactly is a caloriedeficit, anyway and is cutting down on calories the most effective method of losing weight? Here's what nutritionists and research from recent years say about calorie deficits and how to calculate a calorie deficit, and whether or not they're a good idea.

CREDIT: ADOBE STOCK

What Is a Calorie?

For the human body in the human body, a calorieis the measurement that refers to the amount of food having a specific energy-producing value. It is basically that the food and beverages that you consume supply our body with the necessary energy that is measured in terms calories, to live.

But, your body requires more than just food to remain healthy -- you also need nutrients -including minerals and vitamins -- in order to keep your body working well. (For example calcium, a mineral in milk helps strengthen bones, and the mineral iron found in beans is essential to support the function of red blood cells.)

How Many Calories Do You Need Per Day?

Three factors determine the total calories you need: your baseline metabolic rate, your physical activity as well as the thermogenic impact of food.

The rate of metabolism that is basal:Your basis metabolism determines the level of energy you require for your body to keep going, like for your heart's pumping. The rate at which a person's BMR (BMR) depends on a myriad of variables, including gender, age in addition to height and growth (i.e. in the case of children). Basal metabolism is responsible for 50 to 70 % of your calorie needs.

Physical activities:Physical physical activity is responsible for 25-40 percentage of calorie requirements. Of course, this is not just about exercise, but also includes non-exercise-related thermogenesis, also known as NEAT. the energy you use during activities that are not digesting, breathing in, eating or exercising, i.e cooking, cleaning fidgeting, typing etc.

Thermic impact of foodThe effects of the food's thermogenic is the energy required to be absorbed and digest food you consume. It's a factor that accounts for anywhere from 5 to 10 percent of your calorie requirements.

Dietitians employ a variety of formulas to determine an individual's calorie requirements. One of the most well-known formulas is the Harris-Benedict Equation First, you calculate your BMR using your weight, height and age, and then you calculate your BMR is multiplied by an activity factor (ex: how much you typically move) to determine how many calories you need per day. For instance, a person who is not active or who exercises regularly will multiply their BMR by 1.2 while those who exercise moderately every 3 to 5 days a week will multiply their BMR in 1.55. Instead of doing all the calculations yourself, use USDA's calculator. USDA's calculator to figure out your calorie requirements. USDA CALORIE NEEDS CALCULATOR

Calorie needs for adult women can vary from 1600 to 2400 per day, according to the Academy of Nutrition and Dietetics. If you're more sedentary, you'd be on the lower end of that category, while if more active, you'll be at the upper end. (Note that as you age, your calorie needs decrease when you're pregnant or nursing you may need to increase your calorie intake.)

What Is a Calorie Deficit?

Simply stated that way, a calorie deficit occurs the time when you consume less calories than you are using or burning.

It's a common belief that in order to lose weight, you need to create the calorie deficit. For instance in the event that someone requires to consume 3,000 calories daily by reducing the calorie intake to 2,500 calories a day will result in the calorie deficit of 500 calories daily. In 1558, researcher Max Wishnofsky, M.D., calculated that 1 pound of fat can store around 3500 calories of energy According to an article published in "Today's Dietitian. Since then, it's been accepted as common information that, for weight loss, 1 pounds equals 3500 calories. So, with that in mind the notion is that a daily 500-calorie deficit can ultimately result in about 1 pound weight loss per week. (See: How to Cut Calories to Lose Weight Safely)

If you're eating the same amount of calories than your body uses the body needs, this is referred to as a calorie surplus. If you remain in the calorie surplus for an extended period duration, it can be a cause of weight gain. (Of course, significant weight gain isn't always due to eating too much food -- it could be due to metabolic issues or other health issues , such as hypothyroidism. This is why it's imperative to go to annual medical exams and see the doctor if increasing your weight abruptly.)

Using a Calorie Deficit for Weight Loss

The National Institute of Health (NIH) broadly recommends having a diet that's low in calories (aka entering a caloric deficit) for those who are overweight or obese who are trying to lose weight, and the Academy of Nutrition and Dietetics further states in its 2016 report that daily 500- to 775- calorie deficit is actually suggested for weight loss.

Many of the studies that are cited back this idea: A 2007 study of calorie deficits proved the reduction of about 500 calories per day does help to lose weight. However the amount lost will depend on the individual's initial body fatpercentage, as per the research. For example, someone who starts with a higher amount of body fat requires to have a higher calorie deficit overtime to lose weight. The study suggests that this is why males can lose more weight than women within an identical calorie deficit, because women typically have more body fat than men of similar body weight.

However the report from the year 2014 published in the International Journal of Obesitypoints out that the guideline of a 3500-calorie deficit per week (or 500-calorie deficit per day) as a general rule of thumb which is over-simplified. Researchers in the study wanted to determine if the 3,500-calorie rule could predict the loss of weight for subjects however, the results revealed that most of the subjects lost substantially smaller weight than the amount estimated in this rule of 3,500 calories. There many factors that impact the weight loss results, beyond cutting back on calories. Various metabolic factors that affect internal satiety signals (meaning that you're hungry or satisfied) may also contribute to weight loss. There's lots of research being conducted to find out what other elements could be a factor.

How to Safely Lose Weight Using a Calorie Deficit

While research indicates that this rule of 500 calories may have some flaws, the rule is still the standard guideline for losing weight for public health organizations like the NIH, Academy of Nutrition and Dietetics and the Mayo Clinic. For you to lose weight by establishing having a calorie deficit, you have to keep it going for more time, according to Joan Salge Blake, Ed.D., R.D.N., nutrition professor at Boston University and host of the wellness and nutrition podcast On! On!. You can establish and sustain the calorie deficit by:

1. Consuming fewer calories.
2. The increase in your daily physical activity while reducing your calorie consumption.
3. A combination of both.

It's true that cutting down on calories conjunction with exercising more (and which means creating more calories) is usually the most successful way for people to lose weight as per Salge Blake. (Think in the following way: If you cut out 250 calories per day and go on a run or walk which burns 250 calories you may find it easier to achieve the 500-calorie deficit than cutting your intake of food by 500 calories by itself.)

That said, you don't have to make any drastic changes by avoiding all food and doing too much exercise because it's just not long-term sustainable or healthy. "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. It is not recommended to consume less than 1,000 calories per day, according to NIH. If you're consuming too little calories, it can actually hinder weight loss and block the body from receiving the necessary calories to stay healthy. If you consume too little calories even for just some time, you can feel hungry, irritable tired, or depressed, and feel constipated or diarrhea. This isn't a good indicator of healthy eating habits that can be maintained. If you limit your calories for a long amount of time (think: months), this can lead to nutritional deficiencies, malnutrition as well as leave you feeling hungry. Because of this, your body is likely to hold onto fat to provide back-up energy for your body which will in turn hinder the process of losing weight and be counterproductive to your goal.

A healthy rate of losing weight is between 1 and 2 pounds per week, as per the NIH. Anything quicker than that can potentially be harmful and could have the potential for health risks. A rapid weight loss is a strain on the body . It can also make it more likely to develop developing gall stones malnutrition and electrolyte imbalance and liver damage. If the weight loss rate is more than 1 to two pounds every week (i.e. in the aftermath of bariatric surgery) the procedure must be monitored by a team of medical professionals.

It's also important to know that in the event that you suffer from an underlying medical issue which could be contributing to weight growth (such as hypothyroidism or type 2 diabetes), trying to use an calorie deficit for weight loss isn't always successful. That's why it is important to visit your doctor for a check-up if you've recently gained substantial amount of weight, or you've tried to shed weight but 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." However, after six months of using an calorie deficit to shed weight it's essential to shift to a diet and exercise program- regardless of whether or not you've succeeded in achieving your goal according to National Institute of Health. If you've lost weight, keeping it off is extremely difficult. Therefore, taking breaks for a couple of months or weeks to be sure that you don't gain it back can help maintain your weight loss over time. As per the Transtheoretical Model (or Stages of Change) utilized to explain behavior change, the fifth phase is the maintenance period where the behavior can be sustained (for up to six months) and is intended to be maintained over time. The transition into this maintenance phase after a few months of the calorie deficit isn't always about how much you're eating, but allowing yourself time to adapt to your behaviour changes. Based according to this method, six-months tends to be the ideal number. After keeping away from the weight for a few months, it's time to calculate your calorie requirements and then create an additional deficit in order to continue your effort to lose weight.

On that note, when you reach a plateau in your weight loss (which is what happens and is a normal part of the weight loss process -- it's essential to reconsider your calorie requirements since a second deficit (though may not be as substantial) could be necessary. For instance, if, for example, you lost 10 pounds by eating 500 calories fewer per daily for approximately two months, your calorie requirements will be lower since you're 10 pounds lighter. So, you'll need to re-evaluate your current calorie requirements based on your BMR and your level of exercise; you could be having 750 calories less at the beginning of your journey.

Similarly, once the weight loss goal is reached, you'll have to modify your calorie intake accordingly. Staying physically active on a regular basis can also help you keep your weight off through a greater overall calorie burn (as well as providing your body with plenty of other significant health benefits).

The main goal is to maintain weight loss for a long period of time and not lose weight only to have it go back up. This is the reason why the NIH advises 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 attempt to keep the large calorie reduction, you'll be extremely hungry and will not stick to your meal plan for an extended period of time as you want, totally cutting off your weight loss efforts. Long-term weight loss that is sustained over time is much more challenging than losing the actual weight, according to the results of a review of a study in 2019. In a meta-analysis involving 29 long-term studies on weight loss that included more than half of the lost weight was recovered within two years. After 5 years, more 80 percent of the lost weight was recovered.

Calorie Deficit and Exercise

Individuals who are extremely physically engaged may be wondering 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 you're cutting calories or exercising intensely then you could be at risk for female athlete triad syndrome, which manifests as menstrual disturbances and loss of energy.

"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 it is recommended that people reduce their caloric intake and increase the amount of exercise they do to create a caloric deficit. If you're an active person (think that you're running for a marathon, or other vigorous event) and have significant amount of weight to shed It's a good idea to consult a registered dietitian that specializes in sports.

Behavior Change

The reduction in calories and working out more is just half the fight. The NIH recommends that you engage in behavior therapy in conjunction with losing weight and increasing physical activity. The Transtheoretical Model (or Stages of Change), once an activity is maintained for more than six month, it then becomes an established habit that someone is able to continue to follow. Establishing healthy habits that last a lifetime is the most important goal to avoid the pounds.

Salge Blake suggests meeting with an qualified registered diettitian (RDN) who specializes in this field to help you along the weight-loss journey. The service might have insurance coverage. You can locate an RDN in your area by going to the Academy of Nutrition and Dietetics website and then clicking on "Find an Expert."

Why a Calorie Deficit Doesn't Always Work

In the event of an calorie deficit could cause weight loss; however "many folks over-estimate how many calories they are burning through physical activity and underestimate how many calories they are consuming," says Salge Blake. For instance, research suggests that cardio machines and other calculators that count calories can underestimate. This makes losing weight only through more physical activity -- or making a calculation of your calorie deficit, while taking into account calories burned through workouts more difficult.

If you're trying track your calorie surplus, Salge Blake recommends using one of the numerous weight loss apps to help keep track of what you're eating. Keep in mind "you need to understand portion sizes in order to put in the accurate amounts of the foods you're consuming daily," Salge Blake explains. Salge Blake. "If your portions are incorrect -- especially, underestimated -- so will be the output [your total calorie count]."

To satisfy your calorie needs and take in the nutrients needed to stay healthy it is important to concentrate on eating nutrient-rich foods and limit foods high in saturated fat as well as added sugars. The 2020-2025 guidelines for dietary recommendations for Americans include the 85/15 principle as a reference, in which 85 percent of calories consumed must come drawn from nutrient-dense sources. The remaining 15 percent could come from sources that are not calorie dense, such as foods that are high in saturated fat and added sugars (think sugary snacks, cookies, butter). (Related: These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research)

Furthermore, if have an history of eating disorders (such as anorexia or nervosa orthorexia, or bulimia) and you are a bulimia sufferer, you might not be a suitable applicant for calorie counting, as the slow method of calorie counting could trigger the possibility of a return. Additionally, those who suffer from eating disorders have to spend weeks or years relearning their eating habits, and focus on removing eating disordered behavior, including calorie counting. According to a research paper in 2010 that was published in the Journal of Neuroscience, calorie restriction can lead to stress and binge eating even in those who don't have a history of an eating disorder. (Related: Counting Calories Helped Me Lose Weight--But Then I Developed an Eating Disorder)

The Bottom Line

Using a calorie deficit to reduce weight is definitely a method that can be effective, but it is not in isolation. Increased exercise, knowing how to gauge what you consume (like portions) and making changes in your lifestyle toward sustainable, healthy lifestyles is also part the formula. While many people have attempted this on their own but having the support of an RDN can certainly help with assistance and motivation for healthy weight reduction goals.