Calories Deficit explained

At the start of any weight loss journey, we hear the term “calories in verses calories out”

but what does this mean?

Calories are the units of energy you get from foods and drink, and when you consume fewer calories than you burn, you achieve a calorie deficit

The calories you burn each day can be broken down into the following three components

Resting energy expenditure (REE). REE refers to the calories your body uses at rest for functions that keep you alive, such as breathing and blood circulation.

Thermic effect of food. This involves the calories your body expends digesting, absorbing, and metabolizing food. FACT: The body uses more calories to digest, transport, break down and store protein than for carbohydrates and fat, hence why a high protein diet is very effective for weight loss

Activity energy expenditure. This refers to the calories you expend during sports like exercise and non-exercise related activities, including fidgeting and performing household chores.

If you provide your body fewer calories than it needs to support these three components of calorie expenditure, you put your body into a calorie deficit.  The body makes up for the calorie shortage by using stored energy or carbs (glycogen) or protein sources such as muscle tissue and stored (body) fat. With the storage of carbs, protein, and body fat in short supply, the goal is to maximise the energy from the fat cells. It’s essential you maintain muscle mass while you lose weight therefore it is important to maintain optimal protein intake.

So yes, it’s clear that to lose weight, you must eat less and exercise/move more, however It’s important to eat the right foods and get the proper amount of exercise. Keeping the weight off requires a new lifestyle. It is important that it’s not nourishment you skimp but rather your caloric intake.

 how do you create a calorie deficit?

• Eat healthy foods – make smart choices as a rule of thumb try to stick with foods that are in their natural form and not heavily processed. Think about the 80/20 rule – if you eat healthy whole foods that are low in saturated fat, salt, and sugar most (80 per cent) of the time, then it’s okay to occasionally enjoy less healthy foods, the remaining 20 per cent of the time.
• Use a smaller plate, smaller plate smaller portion
• Avoid snacking between meals
• Up your water intake minimum of 2l a day
• Get out the house –increase your steps to increase your activity, walk to work, park the car a little further away from the shops or work and walk the rest of the way, use the stairs not the lift. Every single step counts towards your increased energy expenditure
• Get enough sleep Not everyone needs eight hours of sleep. Some need less and still feels great, judge your sleep not by hours and minutes but by how you feel during the day. If you feel awake, alert and focused during the day, you have had sufficient sleep. When we feel tiered the body signals for us to crave high sugar foods to give us energy – hence why most people feel the need to snack in the evening, instead have a nice herbal tea and get an early night. You are most likely just tiered and NOT hungry….

Making simple changes to your daily lifestyle is enough to put your body into a calorie deficit. Doing so consistently for long periods results in weigh loss

      Consistency in any weight loss journey is key!!