What Is a Calorie Deficit and Is It Safe?

What Is a Calorie Deficit, and Is It Safe?

It's been long believed the notion that being in caloriedeficit is one of the most common strategies used in order to shed weight. (You've likely heard or seen the expression "calories in < calories out" at some point, right?)

But what exactly is an caloriedeficit and what exactly is it and is cutting down in calories the best method of losing weight? Let us know what nutrition experts and the latest research have to say about calorie deficits, how to calculate the calorie deficit and whether they're appropriate.

CREDIT: ADOBE STOCK

What Is a Calorie?

With regard to the human body as a whole, a calorieis a measurement which indicates the amount of food products that have an energy-producing value. Essentially, this all means that the food and drinks that you consume supply you with the energy which is measured in terms of calories, that allow you to stay alive.

But, your body requires more than just food to remain healthy -- you also require nutrients- including vitamins and minerals to ensure that your body is functioning optimally. (For instance calcium, a mineral in milk can help strengthen bones, while the mineral iron found in beans is necessary to help red blood cells function.)

How Many Calories Do You Need Per Day?

Three factors determine the amount of calories you require: your metabolic rate, physical exercise, and the thermic effect of food.

BMR:Your BMR is the sum needed of energy by your body in order to remain alive, for instance, for your heart's pumps to function. The BMR (BMR) depends on a myriad of aspects, such as gender, age and height. It also reflects growth (i.e. in children). Basal metabolism makes up about 50 to 70 % of your calorie needs.

Physical exercise:Physical activities account for anywhere between 25 and 40% of calorie needs. It obviously involves exercise, but it also includes non-exercise thermogenesis, also known as NEAT, the energy that you burn while doing everything that's not digesting, breathing in, eating or exercising, i.e cooking, cleaning, fidgeting, typing, etc.

Thermic impact of foodThe metabolic effect caused by food is the energy you need to help digest the food you eat. It's about 5-10 percent of your total calorie needs.

Dietitians use several formulas to calculate a person's calorie needs. Of the well-known equations used is the Harris Benedict Equation In the beginning, you calculate your BMR by calculating your weight, height, and age. Next, your BMR is multiplied by an exercise factor (ex: how often you usually move) to determine approximately how many calories you require per day. For instance, someone who never or rarely exercises can multiply his BMR by 1.2 and someone who moderately exercises three to five days per week will multiply the BMR to 1.55. Instead of doing all the calculations on your own, you can use this USDA's calculator to determine your calorie requirements. USDA CALORIE NEEDS CALCULATOR

Calorie needs for adult women vary from 1,600 to 2,400 daily, according the Academy of Nutrition and Dietetics. If your life is more active, you'll be on the lower end of this category, while if more active, you'd be more on the high end. (Note that as you age you'll find that your calorie need decreases as you age, and if you're nursing or pregnant, your needs may increase.)

What Is a Calorie Deficit?

Simply simply the way it works,"a calorie deficit occurs the time when you consume less calories than you are burning or using.

The general consensus is that, in order to lose weight, it is important to create a calorie deficit. For example when a person requires 3,000 calories per day and reduces your calorie intake by 2,500 calories a day will result in the calorie shortage of around 500 calories per day. In 1558, the researcher Max Wishnofsky, M.D., calculated that 1 per pound of fat holds approximately 3,500 calories of energy, from an article published in Today's Dietitian. Since then, it's become common understanding that for weight loss, one pound equals 3,500 calories. With that in mind, the idea is that a daily deficit of 500 calories can ultimately result in about 1 pound of weight loss each week. (See: How to Cut Calories to Lose Weight Safely)

If you're eating higher amounts of calories than your body is using the body needs, this is referred to as a calorie surplus. If you're in the calorie surplus for a prolonged period of time, it may frequently lead to weight rise. (Of course, significant weight growth isn't always caused by eating too much food -- it could also be due to metabolic problems as well as other health issues such as hypothyroidism. This is the reason why it's essential to schedule annual medical checks and consult a doctor if you start losing weight suddenly.)

Using a Calorie Deficit for Weight Loss

It is recommended that the National Institute of Health (NIH) broadly recommends adopting a low-calorie diet (aka entering a caloric deficit) for those who are overweight or obese and seeking to lose weight. The Academy of Nutrition and Dietetics also states in its 2016 report that an everyday 500-to 775(or more) calorie deficit is actually suggested for weight loss.

The research that has been frequently cited supports this theory: A 2007 study on calorie deficits demonstrated that cutting back on approximately 500 calories per day can help in weight loss. However, the amount of weight lost will depend on the individual's weight at the beginning, According to this study. For instance, someone who has a greater quantity of body fat will require more calorie deficit to lose weight. The study suggests that this is why men may reduce weight more than women with an exact calorie deficit because women usually have higher body fat levels than males of similar weight.

However, a report from the year 2014 which was released by the International Journal of Obesitypoints out the guidelines for a deficit of 3500-calories per week (or 500-calorie deficit per day) as an average rule of thumb that could be simplified. Researchers of the study sought to test whether the 3,500-calorie rule could predict weight loss of the subjects but the results found that the majority of subjects lost significantly lower weight than what was suggested in the 3,500-calorie rule. There numerous factors that influence weight loss results than just cutting down on calories. A variety of metabolic aspects including internal satiety signals (meaning that you're hungry or content) may also contribute to weight loss. There's plenty of research being conducted to identify other aspects that may play a part.

How to Safely Lose Weight Using a Calorie Deficit

While research suggests that an ad hoc 500-calorie threshold may not be foolproof, it's still the most recommended way to lose weight by public health agencies like the NIH, Academy of Nutrition and Dietetics, and the Mayo Clinic. If you want to lose weight through the help of a calorie deficit, you must to maintain it over an extended period of time, says Joan Salge Blake, Ed.D., R.D.N., nutrition instructor from Boston University and host of the podcast on nutrition and wellness called On! On!. It is possible to create and maintain a calorie loss by

1. Consuming fewer calories.
2. Increase your physical activity daily but not increasing calorie consumption.
3. A combination of both.

It's true that cutting back on calories in combination with being more active (and therefore burning more calories) is usually the most efficient way for people to lose weight, says Salge Blake. (Think of this: If you take off 250 calories from your day , and then go for walks or runs which burns 250 calories it could be more easy to get to that 500-calorie deficit compared to the reduction in your food intake of 500 calories by itself.)

It's important to remember that you do not necessarily want to do anything extreme with your diet by cutting out the majority of food and over-exercising because it isn't 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 a day, according to NIH. If you're eating too few calories, it could slow down weight loss and stop your body from getting the calories it needs to stay healthy. If you're eating too few calories, even for one day, you can feel unsatisfied, hungry tired, or depressed, and suffer from constipation and diarrhea. It doesn't help you develop the right eating habits that can be sustained. If you limit your calories over a prolonged period of time (think months) the result could lead to malnutrition, nutritional deficiencies and make you feel like you're in a state where you are starving. The result is that your body is likely to hold onto fat as a means of reserve energy for your body and will ultimately hinder in losing weight and could be detrimental to your goals.

A safe rate of dropping weight can be between 1 and 2-pounds per week from the NIH. Anything higher than that could potentially be dangerous and have health consequences; quick weight loss increases demands on the body , and may raise the chance of gall stones malnutrition and electrolyte imbalance and damage to the liver. If the rate of weight loss is quicker than 1 to two pounds every week (i.e. in the aftermath of bariatric surgery) It should be under the supervision of medical professionals.

And it's worth noting that it is possible to have an underlying medical condition that may be causing weight rise (such as type 2 diabetes or hypothyroidism) try using the concept of a calorie deficit for weight loss isn't always successful. This is the reason it's crucial to visit your doctor if you recently gained a considerable amount of weight or you've tried to shed weight, but you're not able to.

Short-term 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 utilizing in a calorie deficit to shed weight is a good time to switch to a program for weight maintenance regardless of whether or not you've met your goals, according to National Institutes of Health. After losing weight, the process of keeping it off can be difficult, and taking breaks for a couple of months or weeks to be sure you don't return to it will aid in maintaining your weight loss for the long term. According to the Transtheoretical Model (or Stages of Change) utilized to explain behavior change, the fifth phase is the maintenance phase , where the behavior is maintained (for 6 months or more) and is supposed to remain consistent over the course of time. When you enter this mode of maintenance after several months of a calorie deficit isn't just about how much you're eating but rather allowing yourself the space to adapt to your behaviour changes. Based according to this method, six months are believed to be the magic number. When you've managed to stay away from weight gain for a couple of months, you'll be able to recalculate your calorie needs and 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 a thing that happens it's a normal part of the weight loss process -- you need to re-evaluate your calorie requirements, since another deficit (though it might not be as significant) may be needed. For example, if lost 10 pounds taking in 500 calories less per day for a period of about 2 months then your calorie requirements will be lower as you're now 10 pounds lighter. This means that you'll have to revisit your calorie needs based on your BMR and activity level; you could end up eating 750 calories fewer than the time you started.

Also, once your weight loss goal is reached, you'll have to modify your calorie intake to meet your goals. Being physically active on a regular basis will help keep the weight off by increasing your daily calorie burn (as well as also provide your body with numerous other health benefits).

The goal is to maintain your weight loss over a prolonged period of time and not having your weight rise back up. That's the reason the NIH suggests not exceeding a 500 to 1,000 calorie deficit each 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're trying to maintain a large calorie reduction, you'll likely experience extreme hunger and won't keep to your diet for an extended period of time -- totally cutting off your weight loss efforts. In the long run, maintaining weight loss for a long time is much more difficult than losing weight, as per a 2019 study. In a meta-analysis of 29 longitudinal studies on weight loss, more than half the weight lost was regained within two years. In the following five years, more than 80 percent of lost weight was recovered.

Calorie Deficit and Exercise

Individuals who are extremely physically active might wonder if they can lose weight with having a calorie deficit. "The key is making sure that you're fueling your body appropriately for the amount of activity being done," Goodson explains. Goodson. "Consuming too few calories can have a negative impact on performance and energy levels." For instance, if you're taking fewer calories or are exercising vigorously, you might be at risk of developing the female athlete triad syndrome. This manifests as menstrual cycle 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.

In general for people to cut down on their caloric intake , and then increase their activity level to make a deficit in calories. But if you're an avid athlete (think the possibility of running a marathon or other events that require a lot of energy) as well as have lot of weight to shed It's a good idea to speak with a registered dietitian who specializes in sports.

Behavior Change

Reduce your calories and working out more is just half the battle. The NIH recommends that you engage in behavior therapy together with weight loss and more physical activity. The Transtheoretical Model (or Stages of Change) when an activity is maintained for more than 6 months after which it turns into a habit that someone continues to perform. Establishing healthy habits that last for a lifetime is an final goal of keeping off the weight.

Salge Blake suggests meeting with a certified dietitian nutritionist (RDN) who is specialized in this area to guide you on your weight loss journey. The services may even be covered through your insurance. It is possible to 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

An calorie deficit could 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," Says Salge Blake. For instance, studies show that cardio machines as well as other calories-burned calculators may overestimate. This makes trying to lose weight simply through increased physical exercise or making a calculation of your calorie deficit needs while also adding calories burned during exercise -- more challenging.

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

To fulfill your calorie requirements and get the necessary nutrients to keep your body healthy, it's important to prioritize eating nutrient-rich foods and limit food items high in saturated fat and added sugars. The 2020-2025 dietary guidelines for Americans offers the 85/15 rule as guidance, where 85 percent of calories consumed must come from nutrient-dense sources, and 15 percent could come from non-calorie-dense sources such as foods that are 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)

In addition, if have an eating disorder in your past (such as anorexia-nervosa, orthorexia, or bulimia) You may not be a good person to be considered for calorie counting as the tedious process of calorie counting could trigger the possibility of a relapse. Additionally, those who suffer from eating disorders are often spending months or even years learning new eating behavior skills and also attempt to eliminate eating disordered behavior, including calorie counting. According to research from 2010, that was published in the Journal of Neuroscience, calorie restriction can lead to stress and binge eating 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

Using an calorie deficit to help lose weight is certainly a strategy that works, but not by itself. Increasing exercise, understanding how to determine what you are eating (like portions) as well as a shift in behavior towards sustainable and healthy eating habits are also a part of the factor. While many people have attempted this by themselves, having the guidance of an RDN will certainly provide the motivation and support needed to reach healthy weight reduction goals.