![]() ![]() For reference, 500 calories is about two and a half servings of pasta, or two six-ounce chicken breasts. In general, though, it’s regarded to be safe to lose one pound a week. For example, if your weight is putting you at high risk for something like a heart attack, you might need to cut weight fast. If you need to cut a lot of weight quickly to better your health, than you’ll need to be in a higher calorie deficit. The rate at which you lose weight is dependent on several things, like how much weight you have to lose, and how timely it is that you lose it. To lose one pound of fat, you need to be in a deficit of 3,500 calories.īy no means does that mean you need to be in a deficit of 3,500 calories every day. That means that you don’t have to restrict what you eat, even if you may have to cut back on how much of it you enjoy. When you maintain a calorie deficit, you no longer have to make any food-or food groups-off-limits. “While this has yet to fully pan out in humans, the research is there in animal studies.” You'll Stress Less Studies in monkeys and mice indicate that a calorie deficit of around 80 percent of calorie needs extends the life of the animal,” says Ellis Hunnes. ![]() “A benefit to maintaining a calorie deficit is a potential increase in longevity. The verdict may still be out, but this potential for enhanced lifespan is certainly exciting. “Since many chronic conditions are exacerbated by inflammation, having a calorie deficit can lower inflammation and therefore lower the risk of developing a chronic condition,” she says, adding that this research again has been shown in animal studies and even in certain human studies. “A benefit to maintaining a calorie deficit is it decreases inflammation and the expression of IGF-1,” says Ellis Hunnes. “However, one must be careful that they do not reduce their caloric intake too much so that they do not lose muscle mass.” You May Decrease InflammationĬhronic inflammation is behind everything from heart disease to erectile dysfunction. There are physical benefits and mental benefits.Įllis Hunnes highlights that one benefit to maintaining a calorie deficit, “as long as it is not too big of a deficit that you’re constantly in starvation mode and feeling hungry,” is that weight loss will naturally ensue. A third way would be a combination of the two where you take in fewer calories and burn more calories than you consume overall.” What Are the Benefits of Maintaining a Calorie Deficit? "One way would be to consume fewer calories than you expend, and a second way would be to burn more calories than you take in. “There is more than one way to achieve a calorie deficit," Ellis Hunnes says. Although calories have been knocked around in recent years, they are still a dependable guide to help you establish a daily intake goal when it comes to healthful food.Īs Dana Ellis Hunnes Ph.D., M.P.H., R.D., a senior clinical dietitian at UCLA medical center and author of Recipe For Survival, explains, a calorie deficit occurs when you expand more calories from activity and daily living than you take in from the foods and beverages that we consume. Really, weight loss is like accounting, but with the exact opposite goal: You want to end up in the red, burning more calories than you consume. Here's the best way to determine calorie intake, which is your first step to maintaining a calorie deficit, which is your first step to finally stepping onto the scale and seeing the number you want. There are easy calculations designed to help you start dropping pounds in a safe and effective way-without hassle, and without stress. Make no mistake, though: Counting calories and putting yourself into a calorie deficit does not mean you have to micromanage the way that you eat. All you need is a little math to figure out your numbers. Weight loss will not happen without a calorie deficit. But, when it comes down to the science, it's not as complicated as fad diets market it to be. Simple, right? By no means are we saying that losing weight is easy-there are many factors that may hinder weight loss, like hormone troubles and other medical conditions. The only certain way to lose weight, then, is to put out more calories than you consume. When we use more calories than we eat, we utilize those fat stores to provide the extra calories we need to perform our daily tasks. When you eat more calories than you use, those spare calories get stored to use for later. This is defined as calories put in verses calories put out. Ultimately, weight loss comes down to one thing: a calorie deficit. THOUGH LOSING WEIGHT feels complicated, the math on it is pretty simple. ![]()
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