Written by Jordyn King BS, MS

Calorie Deficit and How to Achieve Healthy Weight Loss

If you are trying to lose weight, you have likely heard of being in a calorie deficit. Being in a calorie deficit is required in order to lose weight. However, what does it involve and why is it necessary for weight loss? We all know that calories are the units of energy you get from food and beverages and when you consume fewer calories than you burn you achieve what’s called a calorie deficit. Doing this pattern consistently for long periods of time results in weight loss. There are two ways you can become in a calorie deficit; this includes when changing what and how much you eat and how much you exercise or increase your physical activity. Keep in mind, a registered dietitian can always help you figure out healthy ways to manage your portion sizes, lower your daily calories through healthy eating, and maintaining healthy eating habits which then follows up with a healthy relationship with food. 

Muscle loss and Metabolism Decrease 

When you're in a calorie deficit, not only are you losing weight but also you are losing muscle. Additionally, consuming too little calories can cause a major decrease in your metabolism. When you drastically decrease your calorie intake your body goes through a sense of change where food is scarce to the body and minimal which lowers the rate in which the calories are burned. 

Keep in mind that when you are losing weight and in a calorie deficit; it does not mean to drop your calorie intake too low. Increasing your metabolism is crucial to losing weight and thus, keeping your weight off long term. Extreme calorie deficits can damage your relationship with food. This can result in extreme muscle loss and slows down your metabolism. Remember to stay incorporate strength-training into your weight loss journey to preserve your metabolism!

Protein Importance

Consuming enough protein in your diet is crucial for long term weight loss and achieving a healthy weight. Additionally, keeping up your protein intake will help keep you full throughout the day while achieving energy. Protein can also prevent you from overeating, especially with those late night cravings. Remember, protein increases your metabolic rate more than carbs or fat combined!

Long Term Effects of Extreme Calorie Deficit 

Long term weight loss consists of healthy intuitive eating while having a positive relationship with consuming the foods you love. Through extreme calorie deficits and its long term effects can include fatigue and nutritional deficiencies. As we know, if you are not consuming calories you are not achieving any energy. (Calories = ENERGY!), which can result in fatigue. Some restricted diets leave out sufficient amounts of nutrients like iron, folate, or vitamin B12 which can lead to anemia and extreme fatigue. Leaving out some of the essential vitamins and minerals in your diet can create long term negative effects to your body while creating nutritional deficiencies. To prevent you from being in any extreme calorie deficit, make sure you are not severely restricting calories and still consuming your daily varieties of whole fruits and vegetables while providing the sufficient amounts of protein. Another long term effect is weakening of the bones by consuming too little of calories over time. Calorie deficits can reduce estrogen and testosterone levels which can reduce bone formation. Additionally, when your body is in an unhealthy state, the person can become more susceptible to the risk of infection and illnesses. Lowering your immune system can be combined with increasing your physical activity while being in an extreme calorie deficit. Again, discuss with a doctor or a Registered Dietitian to determine your caloric needs of achieving healthy weight goal status and tracking your diet to ensure you are continuing to consume the recommended daily nutrient intakes with variety. 

In Conclusion…

Having a healthy relationship with food is key to losing weight long term. Having the patience and positive reassurance with food can keep you from focusing on it too much. When it comes to weight loss, opt out of the restricted diets that want you to lower your calories too much, focus on diet quality and encourage yourself to improve your healthy eating habits to make sustainable lifestyle changes. As a nutritional professional, I have always encouraged individuals to increase water, protein, fruit and vegetable intake while still enjoying those other cravings when they want to lose weight long term. This type of intuitive eating creates a positive relationship with food. Make healthy goals for yourself in your daily routines while making time to increase your physical activity each day. 

If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!