Maintaining a calorie deficit is a popular weight-loss technique that requires you to take in fewer calories than you burn in a day. It can be a great way to lose weight means, but it can be tricky to keep it sustainable.

Pick a Calorie Deficit That Works for Your Goals

How much of a caloric deficit you should be in depends on your overall weight loss goals. If you want to drop weight quickly, a significant calorie deficit can help you do so. However, if your goal is more focused on slowly changing your body composition, a smaller cut might be better and more sustainable for you.

Most people would probably benefit from a 10 to 20% caloric deficit depending on their body type, lifestyle, and activity level. Depending on your height and weight, a good place to start calculating your calorie deficit is by finding out an estimate of your daily maintenance calories, which is the amount of energy you need for your basic body functions. Then, multiply that by 0.9 or 0.8 to get a starting deficit range.

Honor Your Hunger

Honoring your hunger is an important reminder to not let yourself get too hungry. If you’re cutting calories too much, you’ll feel lethargic and have a hard time with concentration. You might also experience cravings and be tempted to overeat.

If this is happening, it might mean that you’re in too strong of a calorie deficit and need to increase your overall calorie intake. This doesn’t mean you’ll suddenly gain lots of weight. It just means that your body is in need of more energy, so adding some more high-quality calories in can help.

It’s also important to note that overeating isn’t good for the long-term, either. It can cause health issues and can make you gain weight.

Fuel Your Workouts and Pick the Right Exercises

It’s important to consider your activity level and exercise routine when trying to figure out your appropriate calorie deficit. If you’re an active person who loves to work out, you may need to increase your calorie intake to make sure you’re fueling your workouts.

The types of exercises you’re doing also factor in. If you’re doing a lot of intense exercise, like circuit training or HIIT, your body may need more fuel than if you’re casually going on a regular jog or doing some light yoga.

Don’t Overlook Other Nutrition Factors

The key to sustaining a calorie deficit is to be mindful of your overall nutritional intake. Eating whole foods can help you stay on track and avoid the temptation to eat lots of processed and unhealthy foods.

Getting lots of fruits and vegetables is especially important for fueling your body’s needs. The quality of the food you’re eating plays an important role in overall health.

It’s also important to watch out for hidden calories, such as those in dressings, sauces, and condiments. These can add up quickly, so be mindful of these when counting calories.

Pay Attention to Plateaus

When trying to maintain a calorie deficit, it can be helpful to recognize when you’re hitting a plateau. If you’ve been stuck at the same weight for a few weeks, it might be time to reassess your calorie deficit. Adjusting your deficit can help you move forward and reach your goals.

Rest and Recharge

Finally, it’s important to maintain a good balance between eating and exercising. Your body needs time to recover and it’s important to listen to it.

Be sure to get at least 7-8 hours of sleep every night and take days off from exercise if you’re feeling run down. It’s always a good idea to keep stress and resting days in your schedule.

Conclusion

Maintaining a calorie deficit is a great way to reach your health and fitness goals. To make sure this technique is sustainable for you, be sure to pick the right calorie deficit for your goals, honor your hunger, fuel your workouts with the right food and exercises, keep an eye on your other nutrition factors, recognize plateaus, and don’t forget to rest and recharge. With the right mindset and dedication, you can achieve your goals.