So what is a calorie deficit? A calorie deficit is simply taking in less calories than you use. If you stay in a calorie deficit for a sustained period of time, your body will start to use the fat it has stored for energy. You will then lose weight. It really is as simple as that. The key here is knowing how many calories you use on a daily basis and tracking those calories so that you MAKE SURE you are in a deficit. And this is where a health professional such as a Personal Trainer or Nutrition Coach can be invaluable.
The New Year is on the way and no doubt lots of people will try to commit to some kind of fad diet as a New Year’s Resolution. But do not be fooled by fad diets. They all rely on this same principle of being in a calorie deficit. But they don’t tell you this as they want you to believe that they have some kind of magic formula that you can only access by paying them money. Here is a simple example of how a calorie deficit works:
Average Female Uses 2000kcal per day as energy.
If an average female consumes 1500kcal per day she will be in a 500kcal deficit (I personally do not advise being in a deficit for a SUSTAINED period of time higher than 500kcal). Now 9 kcal roughly equals 1 gram of fat. 500kcal roughly equates to 56 grams of fat. So…
2000 kcal ( TDCC Total Daily Calorie Consumption )
500kcal Deficit =56 grams of Stored Fat
20 days x 56g = 1120g = 1kg 120g = 2.469 pounds.
So if you stay in the deficit for 20 days you should lose roughly 1kg or 2.5lbs
Now it’s not quite as simple as this….. There are lots of other factors to consider like the thermionic effect of exercise, your own BMR (Basal Metabolic Rate) etc but simply put- if you stay in a deficit you will lose weight for sure!!! The key to this system is TRACKING calories. There are lots of different apps and equations out there that will help you to do this, but I would recommend engaging the services of a Personal Trainer or a Nutrition Coach and being educated from their personal experience to help find the best way forward for you personally.
Next Week we will talk about Macro Nutrients 🙂