One eating approach that many people try is the calorie deficit. In simple terms, this means eating fewer calories, often paired with activities that burn more calories. The idea is that when intake is lower than what the body uses, the body taps into stored energy. In this way, some people aim for noticeable weight loss.

Before you start, remember that not every nutrition expert agrees with cutting daily calories. Why is that? The explanation below will clarify.

What is Calorie?

A calorie measures heat energy. In nutrition, it represents the energy you get from food and drinks, which the body then uses to power movement and other activities.

What is Calorie Deficit?

A calorie deficit happens when your daily calorie intake is lower than the calories your body uses.

According to WebMD, a common guideline for weekly weight loss is to lower your daily energy intake by about 500 calories. Average daily energy needs are roughly 2,700 kcal for men and about 2,200 kcal for women.

Benefits of Calorie Deficit

If you consistently eat and drink more energy than you need, the excess is stored as body fat. Over time, this can lead to overweight or obesity. A calorie deficit can help reduce excess body fat and lower the chance of becoming obese.

Carrying extra weight raises the likelihood of type 2 diabetes, heart disease, stroke, and several cancers. Keeping a calorie deficit may help reduce the risk of these conditions.

Risks of Calorie Deficit

Although it may sound like a straightforward way to lose weight, you should avoid cutting your intake too far below your needs.

Eating too few calories day after day can raise health risks, such as:

• Falling short on essential nutrients, which can hinder the body’s ability to build and maintain bone mass

   

• Depriving the brain of adequate energy

   

• Slowing your metabolic rate

   

• Increasing the risks of gallstones

Warning signs that you may be not taking enough calorie include:

• Getting sick frequently
• Hitting a plateau where weight will not drop
• Noticing mood and behavior changes
• Having trouble sleeping
• Experiencing constipation

Medical News Today notes that reducing 500 to 1,000 calories per day can be safe for many adults. Even so, avoid losing 1 kilogram or more each week. Also remember that cutting calories is not always required, since it can carry downsides. A safer path to healthy weight loss is to increase physical activity and follow WHO guidance of 150 to 300 minutes per week. You can combine aerobic exercise with strength training.

If you decide to try a calorie deficit, speak with a nutritionist first. They can design a plan that fits your daily energy needs and overall health.

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