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A calorie deficit occurs when you consume fewer calories than your body burns, leading to weight loss. It’s the foundation of most fat-loss strategies, but understanding how it works and how to do it safely is key to long-term success. (Image: Canva) A calorie deficit means your body is burning more calories than it’s taking in. This forces your body to tap into stored energy, primarily fat, to meet its needs, resulting in weight loss. (Image: Canva) To create a calorie deficit: Estimate your Total Daily Energy Expenditure (TDEE); this includes your Basal Metabolic Rate (BMR) plus calories burned through activity. Subtract 500-750 calories/day from your TDEE for a moderate deficit. Use tools like calorie calculators or fitness apps to track intake and expenditure. (Image: Canva) A deficit of 500-1000 calories/day is generally considered safe and sustainable. This typically results in 0.5 to 1 kg of weight loss per week. Extreme deficits can lead to fatigue, nutrient deficiencies, and muscle loss. (Image: Canva) Can you lose fat without losing muscle? Yes, if you eat enough protein (1.6-2.2 g/kg body weight), strength train regularly, and avoid overly aggressive calorie cuts. (Image: Canva) Do you have to count calories? Not necessarily. You can focus on portion control, choose whole, nutrient-dense foods, and use visual cues (e.g., plate method) to guide meals. However, tracking can help you stay consistent and spot patterns. (Image: Canva) Is meal timing important? Not for weight loss itself. What matters most is total daily intake. However, eating protein-rich meals throughout the day can help preserve muscle. Avoiding late-night binges may improve digestion and sleep. (Image: Canva) Can you still eat treats? Yes, flexibility is key. Occasional indulgences won’t derail progress if your overall intake stays within your deficit. This is known as the 80/20 rule: 80% nutritious foods, 20% enjoyment. (Image: Canva) How long should you stay in a deficit? Short-term deficits (8-12 weeks) are ideal for most people. Take diet breaks or refeed days to support metabolism and mental health. Transition to maintenance calories once your goal is reached. (Image: Canva)
