How big can the calorie deficit be?
If you are in the negative range of your energy balance and thus in a calorie deficit, you lose weight. But it’s not quite that simple. Experts advise not to cut too many calories. Depending on the basal metabolic rate, the energy deficit may last for a longer period of time, according to experts not exceed 500 kcal. If the deficit is too great, you are probably hungry all the time, feel weak, sleep less well, have digestive problems, you are moody and, if in doubt, your body switches to the so-called starvation metabolism. The metabolic processes are then slowed down, so that the energy consumption and basal metabolic rate are reduced. The risk of a yo-yo effect and weight gain at the end of the diet is then very likely. You can read everything about the starvation metabolism and how you can avoid it here.
Experts recommend a daily calorie deficit of 300 kcal bis maximal 400 kcal. This isn’t too difficult to achieve and can be sustained for an extended period of time without starving or feeling down. Remember, however, that a diet is in constant deficit no permanent solution is. Once you have reached your desired weight and stabilized your diet, you should adjust your calorie requirement and calorie intake from now on in order to maintain your weight.
How is the calorie deficit calculated?
To lose body weight, you should exercise for a long period of time Calorie deficit from 300 kcal to 400 kcal retain. But first you have to get yours Calculate total sales. This consists of the basal metabolic rate and the performance metabolic rate.
- The basal turnover: This is the energy your body uses every day without physical exertion. The basal metabolic rate is made up of factors such as age, gender, height, weight, muscle mass and body fat content.
- The performance turnover: This is your extra energy expenditure resulting from physical activity, movement and sport.
The calculation is basically very simple: Basal turnover + performance turnover = total turnover. You can calculate this here, for example. If you now know your total daily turnover, you only have to subtract the deficit of 300 kcal to 400 kcal from it.
example: You have a total daily turnover of 1500 kcal. To lose weight, you should be in a daily calorie deficit of 300kcal to 400kcal for an extended period of time. So you should eat around 1100 kcal to 1200 kcal every day. But also note that on some days you do more sport and move more often than on others. Your calorie burn is higher on the more active days, so you should eat more calories on those days to balance the burn.
Losing weight with a calorie deficit: the best tips
In order to move in a calorie deficit, you basically have to change two things: Consume fewer caloriesby eating healthier and fewer calories and consume more caloriesby moving more. These tips will help you to achieve a negative energy balance and sustainable weight loss:
- Rely on a healthy and balanced diet
- Cook fresh, prepare healthy food and do without ready meals
- Pay particular attention to complex carbohydrates, healthy fats, vitamins, fiber and proteins in your diet
- Avoid food cravings by eating more protein
- Drink plenty of water and unsweetened tea
- Regular exercise in everyday life
- Exercise a lot
- Sufficient sleep about 6 to 8 hours
- reduce stress
- Drink less or no alcohol
Are you one too? sweetheart? This tip has saved us particularly well from ravenous appetite attacks: It is best to have no or only a few sweets and unhealthy snacks in your house. If you do want to have a few treats at home for emergencies, you should stow them in a place where it is very inconvenient to get to. For example, on the top shelf, which you can only reach using the stepladder.
No weight loss despite calorie deficit?
Have you been logging your weight loss journey for some time and are you working hard every day in a calorie deficit and still the number on the scale just doesn’t want to go down? This can be due to various reasons:
- You gain more muscle mass: If you exercise a lot, your body produces muscle mass. Although you’re burning fat, that doesn’t necessarily reflect directly on the scale. But over time you will notice that your body is changing and you have more muscles than…