Blog Details

What is calorie deficit and how to achieve it?

Most of us have heard about calorie deficit as the way to lose weight from fitness experts, nutritionists / dieticians but do you know the science behind it and if it is scientifically proven yet? Let’s talk about what it is, whether it is a healthy way or not, how to achieve it and some dos and don’ts.


What is Calorie Deficit?

In order to carry out regular bodily functions our body needs energy. Calories are the units of energy and its requirement depends upon a person’s height, weight, physical activity level and routine. We usually get it from foods and drinks. A person can achieve calorie deficit by consuming fewer calories than required in a day. Being consistent with it, results in weight loss (which makes sense logically!).


Is it healthy, how to know?

Now, the question is, is it a healthy way to lose weight? Let’s find out. If we consume fewer calories than required then it is pretty clear that our body will be hungry which is unhealthy. The solution for this is increasing our physical activity. Apart from consuming fewer calories, it can also be achieved by increasing physical activity which will burn more calories.

Calorie Deficit fact check

How to achieve calorie deficit?

If you have an increased appetite and you need food frequently then you need to have small and frequent meals. Mini meals can aid in satisfying your appetite, stabilizing blood sugar levels and maintaining energy levels throughout the day. Additionally it can aid in a more efficient metabolism just like a machine. A machine runs more efficiently when it runs in regular intervals rather than running it continuously for a while. This is the healthiest way to achieve calorie deficit (hence weight loss) and provide your body with all the essential nutrients. You can also calculate how much deficit you need to be with the help of a calculator.


Some dos and don’ts to remember

  1. Try to minimize your calories by restricting calories from your drinks. Like instead of having fruit juices, coffee, soda try having lemon water, coconut water, infused drinks etc.
  1. Reducing the consumption of empty calories & highly processed foods like cheese, fast foods and breakfast cereals are high in sugar. These foods are highly palatable and encourage excess consumption and makes it difficult to achieve calorie deficit.
  1. Incorporate home cooked meals- whenever you are confused how you should start eating right, you should start with eating home cooked foods. It provides an improved quality of meals, lower body fat levels & reduces the risk of infections.
  1. Include high fiber foods which include whole grains, legumes, pulses, fruits and vegetables. It makes us feel fuller for longer hours, prevents constipation and reduces the risk of diabetes.

5. Best way to achieve calorie deficit is to have small and frequent meals which regulates your hunger levels and prevents overeating.