Navigating the Nutrition Maze
The vast amount of information around food online can be very overwhelming. I am now a certified nutritionist, but several years ago, when starting out, I felt totally lost and confused by the conflicting information I was reading – most of it incorrect. Very simply, you need to be in a calorie deficit to lose fat. This blog will explain exactly what a calorie deficit is, in a way which is easy to understand.
Decoding Calories: Understanding the Basics
A calorie is simply a unit of energy. Different foods have different amounts of calories. Typically, foods we perceive as unhealthy, like sweets or cakes, tend to be high in calories, whilst things like fruit and vegetables tend to be lower in calories.
The Foundation: Calorie Maintenance
In order to understand what a calorie deficit is, we must first understand another term: calorie maintenance. Very simply, this is the number of calories our body needs to maintain its current weight. So, if someone’s maintenance calories are 2,500 calories, and they eat 2,500 calories per day, they will remain the same weight.
Cracking the Code: What is a Calorie Deficit?
A calorie deficit is when we eat less than our maintenance calories. So, if our maintenance calories are 2,500 per day, and we consume 2,200 calories per day, then we will be in a calorie deficit of 300 calories.
Finding the Right Calorie Deficit for You
How much of a calorie deficit should you go into when looking to lose weight? When it comes to weight loss, sustainability is crucial. A small calorie deficit of 200-300 calories is more than enough to see results. Going into a large deficit of, let’s say 1,000 calories may lead to short term results. However, it will be incredibly difficult to sustain, so you won’t see the same long-term results. It can also lead to issues like low energy levels, and developing an unhealthy relationship with food.
Practical Tips for Success
To summarise, being in a calorie deficit is simply consuming fewer calories than you burn. Being in a calorie deficit is essential for fat loss. Swapping high-calorie food options for lower-calorie alternatives can be a great way to reduce your calorie intake. If you love sweets but want to limit your calorie intake, Nutri Jellies might be worth checking out!