Calorie Deficit: Good or Bad for Weight Loss?

We’re often conditioned to view deficits negatively, associating them with financial shortcomings or losing in sports competitions. However, when it comes to weight loss, a calorie or kilojoule deficit can actually be beneficial. It indicates that we’re consuming fewer calories than we’re expanding, leading to the burning of fat stores. Yet, it’s essential to strike a balance, as an excessive deficit can have adverse effects. Achieving our health and fitness goals requires consuming the right number of calories from nutrient-dense foods.

To provide clarity on calorie deficits and their role in a healthy weight loss diet, here’s an overview:

What is a calorie deficit?

Maintaining weight occurs when we consume the same number of calories as our body requires. If we exceed this requirement, we gain weight, while consuming fewer calories than needed leads to weight loss, known as a calorie deficit. Delving deeper, during a calorie deficit, the body taps into its own energy reserves—body fat—to meet its energy needs. Initially, fat stores are burned, followed by glycogen, which is the stored form of carbohydrates.

How do you calculate calorie needs?

Determining your daily calorie requirements involves various factors such as weight, physical activity level, body composition, and gender. Calculating your basal metabolic rate (BMR), which reflects the calories your body needs at rest, is a key step in devising a healthy eating plan. Online BMR calculators can assist in this process.

Alternatively, consulting with your Curves Coach offers personalised support. By enrolling in a Nutrition membership at Curves, you receive an individualised healthy eating plan tailored to your weight loss and strength-building goals. Your coach not only provides motivation and guidance for your full-body workout but also helps you adhere to a healthy weight loss regimen.

It’s crucial to maintain a delicate balance with a calorie deficit diet. Excessive calorie restriction can potentially slow down metabolism and have adverse effects on overall health. Striking the right balance ensures sustainable weight loss and promotes long-term well-being.

Tips for Creating a Healthy Calorie Deficit to Lose Weight

Prioritise protein in your diet, especially if you engage in regular full-body workouts like the Curves Circuit. Protein is crucial for muscle repair and growth, as well as providing satiety. Aim to consume protein-rich foods within two hours of completing your workout for optimal benefits. Good sources include eggs, lean meats, fish, low-fat dairy, tofu, nuts, and nut butters.

Opt for small, frequent mini-meals instead of traditional three large meals. This approach helps maintain a steady metabolism, provides a continuous supply of nutrients to your body, prevents hunger, stabilises blood sugar levels, and avoids unhealthy eating patterns. By eating regularly throughout the day, you’ll avoid the temptation to overeat or indulge in unhealthy snacks.

Avoid consuming high-calorie beverages like sweet tea, creamy iced coffee, or lemonade, as they contribute unnecessary calories without providing a feeling of fullness. Cutting out sugary or alcoholic drinks can help create a healthy calorie deficit, reducing the risk of weight gain and other health issues. Stick to hydrating with water or other low-calorie options to support your weight loss and overall health goals.

Preparing your own meals at home offers several advantages over dining out, including greater control over ingredients and portion sizes, as well as potential cost savings. By reducing the frequency of eating out or ordering takeout, you can better align with your healthy eating and weight loss goals.

Regularly attending Curves provides an effective way to increase calorie expenditure and create a calorie deficit. The Curves Circuit, which combines strength training with cardiovascular activity, enhances metabolism and boosts energy levels, facilitating weight loss efforts.

Consider upgrading to Curves’ Nutrition & Weight Management program to receive personalised guidance and a structured plan for healthy weight loss. Your Curves Coach will provide support during one-on-one sessions, offering insights into calorie deficit diets, suitable food choices, and lifestyle adjustments to promote optimal health and well-being.

With the support of your Curves Coach, achieving success in your fitness journey becomes attainable. Discover more about Curves’ women-only gyms and the full-body workout offered by the Curves Circuit. Visit ‘Why Curves’ to explore further or locate your nearest Curves and enrol today!