Looking to lose weight? You need to be in a Calorie Deficit. Instagram fitness sensation Courtney Black (@courtneydblack) shares her tips on how to gradually reduce calories for weight loss
A calorie deficit simply means consuming LESS calories (via food) than you burn in exercise and general daily movement. This process (when done safely and correctly) is how your body can reduce weight over a period of time.
Your daily calorie intake is personal to you and is based on your height, weight, goal and activity level. Cutting too many calories from our diet too quickly, can work against us and cause our progress to decline and plateau.
You can work out your maintenance calories using an online tool
This is due to our bodies using physiological defences to intervene and slow down the weight loss process to prevent famine and starvation. This is why it is so important, before you create a calorie deficit, to know and understand your maintenance calories. This is quite simply the amount of calories to support energy expenditure (i.e. so your weight remains the same).
You can work out your maintenance calories using an online tool or The Courtney Black Fitness App does this (along with your required deficit amount) for you.
READ MORE: Gut Health & The Microbiome: The Nutritionist’s Guide – Part ONE
View this post on Instagram
When it comes to making a calorie deficit easier, there are a few easy tips you can follow…
Calorie Deficit Tip #1 Your deficit can be anywhere between 100 to 500 calories per day
Again this is very personal to you and your maintenance. The easiest thing to do when calculating your deficit is to add up your weekly calories rather than a specific day.
if your deficit is 500 calories a day, this would equal to 3500 a week
For example if your deficit is 500 calories a day, this would equal to 3500 a week. This allows you to be flexible with your target even on weekends and the days you may feel hungrier than others.
Calorie Deficit Tip #2 Focus on HIGH VOLUME foods
Fill your plate with foods that will leave you feeling fuller for longer, i.e. chicken, prawns, oats, berries, spinach, broccoli are all good examples.
Rather than a specific daily calorie target, give yourself a range based on your weekly goal. For example if your goal is to eat 2000 calories a day, set yourself a daily range between 1900 – 2100, this will allow for days where you feel more or less hungry and allow a little more flexibility.
READ MORE: HIIT or Quit? Why the well-known HIIT workout is falling out of favour
View this post on Instagram
Calorie Deficit Tip #3 Find easy ways to increase your activity gradually
Walking is an amazing place to start. Walking 10,000 steps a day can burn up to 500 calories. 500 x 7 = 3500 calories per week. This is an easy way to create a calorie deficit without even changing your diet.
There are 3500 calories in one pound of body fat, therefore burning 3500 calories per week will result in a 1lb weight loss and that is just from the extra steps!
burning 3500 calories per week will result in a 1lb weight loss
Calorie Deficit Tip #4 Remember, a calorie deficit is not easy
It takes time, patience and consistency. Be kind to yourself and go at your own pace, drastic measures will only lead to a plateau and disappointment.
Find foods and recipes that you enjoy and do not beat yourself up if you slip up from time to time. You can always get back on track and continue to smash your goals!
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.