Your weight loss journey starts here!
If you have ever tried to lose weight, you would have probably come across the term ‘calorie deficit’. It might seem like a big buzz word, but it is really simple to understand, but most importantly, necessary for any weight loss journey.
A calorie deficit generally boils down to eating fewer calories that you are burning throughout the day. You will only achieve weight loss if you are on a calorie deficit. It is that simple but that crucial!
So, if a calorie deficit is that simple, why is it that some fail to grasp the concept? We are here to help you understand all that is to know about a calorie deficit, how to lose weight from being in a deficit and how to achieve it in a healthy and sustainable way.
What is a calorie deficit and why is it important for weight loss?
Let’s start off with the basics. Calories are the units of energy that you get from food and beverages. A calorie deficit happens when you consume fewer calories than you burn.
The calories that you burn and expand throughout the day are called calorie expenditure and they include the following:
- Resting energy expenditure – Also known as REE. REE refers to the calories that your body uses when it is resting for functions like breathing and blood circulation.
- Thermic effect of food – This involves the calories that your body uses to digest, absorb, and metabolise food.
- Activity energy expenditure – This includes calories that you burn during sports such as exercise or other activities such as walking, doing chores, and others.
If you eat fewer calories than your body needs to support these three components, then you will be in a calorie deficit. Being in a calorie deficit consistently and following a healthy diet plan, such as Fortify Meals’ Balanced Plan, will result to weight loss.
On the other hand, if you are eating more than what you are burning, you will gain weight. This can be called being in a calorie surplus.
How do you calculate your calories?
For most people, for a successful weight loss journey, a calorie deficit of 500 calories per day is enough to see results and this will not significantly affect your hunger or energy levels either.
However, to create this calorie deficit, you will first need to know what your personal maintenance calories are. Maintenance calories are the number of calories that your body needs to support energy expenditure.
You can use online calculators based on your sex, age, weight, height, and physical activity which will give you a rough estimate of your maintenance calories. You can also use a calorie tracking app to track your calories and weight.
You can also use the formula of Body Weight (in lb) x 15-17 = Estimated Daily Calorie Maintenance Level. A female with a smaller body frame and/or an inactive lifestyle should use the number 15 while a female with an athletic body frame and/or active lifestyle should be between 16-17. Men should use the number 17.
Once you have calculated your maintenance calorie level, adjust your daily calorie goal by subtracting 500 calories to your maintenance calorie level.
To ensure that you are not losing weight fast and for adequate nutrient intake, women should not consume fewer than 1,200 calories per day, and men no fewer that 1,400 to 1,500 calories per day.
This is why our Balanced Plan is perfect for your weight loss journey. This plan is equipped with low calorie meals that are macro calculated to fit your calorie deficit. We believe that being on a low-calorie diet does not have to be boring and that is why the plan has a rotating menu with meals bursting with flavour.
How do you achieve a calorie deficit?
You can achieve a calorie deficit in two ways; consuming fewer calories or increasing your physical activity levels – or both!
It might be easier to achieve a calorie deficit through a decent diet plan rather than through exercise alone. The ideal scenario is incorporating both for their beneficial effects on overall health.
Tips and tricks for eating fewer calories
Cutting calories from your diet plan does not have to be nerve-wrecking. In fact, Fortify Meals will make it incredibly easy for you to be in a calorie deficit and to stick to your weight loss journey. You will not even have to calorie count, as we will do it for you!
When following a calorie deficit, home-cooked meals are ideal. Fortify Meals can provide that for you, with the added benefit that you will not have to cook any of your meals! Delivered straight to your door, your meals are always fresh, calorie-counted, and ready to devour after a simple 2-minute re-heat.
Being on a low-calorie diet has never been this easy!
For more information on our Balanced Plan or to browse this week or next week’s menu, visit our website to find out more.