Gaby
It’s well-known that losing weight requires eating less and moving more. But how many calories do you need to cut from your daily diet to actually shed pounds? It might be less than you think.
To determine how much energy (calories) your body needs, you must calculate your Total Daily Energy Expenditure (TDEE). This figure includes your Basal Metabolic Rate (BMR)—the energy required to maintain your body’s metabolic processes while at rest—and your level of physical activity. Online calculators can help you figure out your daily calorie needs.
If you consume 500 to 1,000 calories less each day, you can expect to see a weekly weight loss of about 1 pound (0.45 kg).
However, research has shown that even a slight calorie deficit of 100 to 200 calories per day can lead to long-term, sustainable weight loss success. While gradually reducing your calorie intake may not result in rapid weight loss, these incremental changes are often more effective than drastic measures.
Watch Out for Hormones!
When you cut back on calories, your BMR typically decreases. This phenomenon is known as adaptive thermogenesis. Such adaptation slows down weight loss as your body tries to conserve energy in response to what it perceives as starvation.
Caloric restriction can also trigger hormonal changes that affect metabolism and appetite. For instance, levels of thyroid hormones that regulate BMR may drop, leading to a slower metabolism. Additionally, leptin levels may fall, increasing feelings of hunger and further slowing down metabolic rates.
The level of ghrelin, often referred to as the “hunger hormone,” also rises when calorie intake is reduced, signaling the brain to stimulate appetite and encourage eating more. Higher ghrelin levels make it challenging to stick to a low-calorie diet, as the body constantly feels hungrier.
Insulin, which helps regulate blood sugar levels and fat storage, may improve sensitivity when we cut back on calories. However, sometimes a decrease in insulin levels can negatively impact metabolism and lead to lower daily energy expenditure.
Cortisol, the stress hormone, can spike significantly—especially when we experience a substantial calorie deficit. This can lead to muscle breakdown and fat accumulation, particularly around the abdomen, as reported by Science Alert.
Finally, levels of hormones like peptide YY and cholecystokinin, which promote feelings of fullness, may drop when we reduce calorie intake. This can leave us feeling hungrier.
Fortunately, there are several strategies to cope with these metabolic adaptations and ultimately lose weight. Among them is maintaining muscle mass through strength training or consuming a high-protein diet. However, these approaches should only be undertaken under the guidance of a specialist.
Weight Loss Strategies
You might not be the type to meticulously count every calorie every day. Here are a few simple strategies to help you cut calories without overthinking it.
- Portion Control: Reducing portion sizes is the easiest way to cut calories. One option is to use smaller plates.
- Healthy Substitutions: Choose low-calorie foods instead of high-calorie ones. For example, swapping sweets for fruits and sugary sodas for water can significantly reduce calorie intake.
- Mindful Eating: Pay attention to hunger and fullness cues, eat slowly, and avoid distractions during meals. This approach helps prevent overeating.
- Stay Hydrated: Drinking water during meals can help you feel fuller faster and reduce the amount of food you consume.
- Intermittent Fasting: Limiting eating periods to specific intervals can lower calorie intake and positively impact your metabolism.
A moderate weight loss of 5 to 10 percent in individuals with obesity provides significant health benefits, such as normalizing metabolism and reducing the risk of chronic diseases.
Of course, losing weight is never easy, especially considering all the tricks the body employs to resist these changes. But it’s worth it.
