The report concludes that people with weight loss goals are better served by concentrating on the nature of foods they consume than simply reducing calories.Įxtreme calorie deficits or rapid weight loss can have negative effects on overall health and may not be sustainable long term. Research published in Perspectives on Psychological Science found that, by itself, decreasing calorie intake has a limited short-term influence on body weight. This can lead to weight loss plateaus, which can cause frustration and a notion of “failure” ![]() The body experiences metabolic adaptations that decrease energy expenditure as a result of eating a low-calorie diet. While studies suggest that the “ calories-in, calories-out” model is effective for short-term weight loss, there are physiological factors to consider. This leads to a reduction in overall weight because the body needs to tap in to its fat reserves to make up for the energy deficit. When you consistently consume fewer calories than your body needs to maintain its current weight, your body will begin to utilize stored fat as a source of energy. Weight loss occurs when the body’s energy expenditure exceeds its energy intake over a sustained period of time. Does It Lead to Weight Loss?Ī calorie deficit can lead to weight loss, but there is research to suggest that it doesn’t always work in the long term. The size of the calorie deficit required to achieve weight loss depends on various factors, such as your basal metabolic rate, activity level and weight loss goals. To establish a calorie deficit, you have to consume fewer calories through your diet or increase calorie expenditure with more physical activity. This creates an energy imbalance, prompting your body to tap in to its stored fat as a source of energy instead.Ĭreating a calorie deficit is often associated with weight loss because when the body is in a calorie deficit, it must rely on stored fat for energy, leading to a reduction in overall body weight. In other words, you consume fewer calories than your body needs to maintain its current weight. What Is a Calorie Deficit?Ī calorie deficit refers to when the number of calories consumed is lower than the number of calories expended by an individual. When weight loss isn’t approached in a healthy and sustainable manner, even a calorie deficit won’t be effective for long-term results. Then you must approach this mindset in a healthy and balanced way - reducing portion sizes, paying attention to your body’s hunger cues, choosing nutrient-dense and satisfying foods, and focusing on your mental health, too. ![]() Once you’ve established that number, you can calculate how many calories you should consume daily to create a deficit. How many calories you need in a day depends on a lot of factors, including your age, weight and lifestyle. Consuming fewer calories than your body uses can help you meet your weight goals, but it needs to be done correctly to be effective. When people are trying to lose weight fast, it’s common to attempt a calorie deficit.
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