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Now that you’re ready to shed a few pounds, you notice an endless number of blog claiming to have the calorie deficit explained. Some will only confuse you. Of course, most diet plans promise miraculous results. Some claim they work so well, you don’t have to concern yourself with calorie counting or watching what kinds of foods you eat.

If you’re like me and everyone else who heard the ad, you were immediately interested to find out more about this terrific supplement or plan. What I know is in order for any diet to be successful, there must be a calorie deficit. If it’s going to work at all, a person must reduce the calories they take in.

The Calorie Deficit Explained So You Understand
Healthy food – Replace the ice cream bowl for a colorful salad. Photo designed by Freepik

The weight loss plans which skip counting calories only force you to eat from a dedicated menu. The food choices on the menu are reduced calorie foods. Before you begin this program, it only makes sense you have the calorie deficit explained.

What is a Calorie Deficit?

Straighthealth.com describes a calorie deficit as burning more energy than you take in calories. You can develop your own calorie deficit by deciding to make smaller meals, to drink more water and set a specific time to eat.

The body has to make up for this shortage by using stored energy or carbs (glycogen). You can also get it from stored 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 maximize the energy from the fat cells. It’s essential you maintain muscle mass while you lose weight.

How to Calculate a Calorie Deficit

Since it’s not a good idea to skip meal time, how do you create a calorie deficit? Matt Fitzgerald, author of Brain Training for Runners, advises a healthy deficit is between 300 and 500 calories.

There are at least three ways in which to cut calories each day, including calorie deficit calculator, but none of which will cost you an arm or a leg.

Put Less Food On Your Plate

Consume only calorie deficit foods every three days and grab a smaller plate when you are ready to eat. Avoid snacking throughout the day and eat fresh foods and fruits. By the end of the day or week, you will have cut out enough calories in order to create a deficit and lose the weight.

Get Out of the House

As the calorie deficit explained, the amount of calories anyone should consume each day greatly depends on their daily activities. If you’re constantly on the go and you’re exercising, your body may require more calories than someone who is less active.

By consuming the same amount of calories each day and increasing your activities, you’re creating deficiencies. Be careful that it’s not nourishment you’re skimping on but rather your caloric intake.

Use Exercise and Reduced Meals

Physicians and dietitians know in order to lose weight, you must eat less and exercise more. It’s important to eat the right foods and get the proper amount of exercise.

Keeping the weight off requires a new lifestyle. With this in mind, you should be thinking in terms of creating a plan to slim down gradually and consistently.

The Calorie Deficit Explained So You Understand
On Monday, eat what you like, but consume a low-calorie meal on Tuesday and Wednesday. Photo designed by Rawpixel.com

The good news is you don’t have to sacrifice flavor or authenticity to reach your goal. You can find plenty of delicious reduced calorie meal recipes online plus a variety of cool exercises.

If you plan to burn 300 calories, you should workout for about an hour. You should also eat 300 fewer calories to reach a deficit of 600 calories. The good may need to burn more.

1000 Calorie Deficit

We have had the calorie deficit explained–eating fewer calories and increasing activity to lose weight. What we didn’t talk about was what happens if your weight puts your health at risk.

According to weight loss specialists, a 1000 calorie deficit may be the way to go in the case of obesity. If this your case, your physician may prescribe a reduced calorie diet consisting of fresh whole foods, foods with plenty of fiber in them, specific vitamins, or meal replacements.

However, you don’t want to lose an excessive amount of weight too soon. More so, attempting a 1000 calorie deficit is not something you should try on your own. You can do more harm than good.

It’s possible to lose precious muscle mass, slow your metabolism or form deficiencies. Unfortunately, there’s a high probability of the weight returning once you go off your diet. Remember, weight loss is a lifestyle change and not a trend.


We hope having the calorie deficit explained makes it easier to take on the challenge. To make a success of the calorie deficit, you will need to change what you eat. Make nutritious meals with quality, whole foods to get fiber and vitamins.

Eat more green veggies, skinless chicken, fish, turkey, and eggs. You, also, want to avoid white bread and processed foods. They are the worse when it comes to high calories.

If you must eat box foods, try consuming half of the serving or meals prepared for the purpose of losing weight. Reach for juicy fruits instead of chocolate bars and potato chips. Good luck!

Read more: 

Negative Calorie Foods: You Can Eat These 11 Foods & Not Gain Weight

8 Reasons You’re Not Losing Fat in a Calorie Deficit

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