How to Maintain a Calorie Deficit
10 Ways to Maintain a Calorie Deficit
If you want to lose weight, you need to use up more calories than you are taking in, which is known as a calorie deficit. The calorie deficit you need to lose weight is unique to you, so use the formulas below to figure out your calorie deficit. Make sure your calorie deficit isn't too large because you'll feel overly hungry and won't be able to sustain it in order to see weight-loss results.
How to Be in a Calorie Deficit
Before we get into the tips, use this formula to find out how much of a calorie deficit you need to lose weight. Multiply your bodyweight by 10 through 12 — stay in this calorie range for three to four weeks. Your caloric intake should fall somewhere within these numbers. Another way to calculate your calorie deficit is to figure out your TDEE (total daily energy expenditure, which is the number of calories your body burns each day), and subtract 500 calories.
Remember that if your calorie deficit is too large, it's not sustainable, and the over-restriction can lead to binge-eating, which can actually cause weight gain. Make sure you're always eating more than 1,200 calories each day, even more if you're working out regularly. Eating less will make you tired and increase cravings and hunger, which will only lead to overeating. We've interviewed experts to get their tips, so read on to learn how to be in a calorie deficit without feeling hungry.
