Patient Resources
Weight-Loss Programs
Calorie Deficit Method
Burning more calories than you eat in a day is referred to as a “Calorie Deficit” and is the basis of many weight loss equations.
The idea is daily calories in minus daily calories out = caloric deficit.
The first thing you need to understand is that one pound of fat is made of about 3,500 of extra calories.
About this method
What Should Your Calorie Deficit Be? A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day.
That should put you on course to lose about 1 pound per week. This is based on a starting point off at least 1,500 to 2,000 calories a day for women and 2,000 to 2,800 calories a day for men.
In what consist a calorie deficit method?
A low-calorie diet is a structured eating plan that restricts daily caloric intake, commonly for weight loss. Following a low-calorie diet typically means consuming around 1,200 to 2,500 calories per day, depending on your goals and Basal Metabolic Rate (BMR), which creates a calorie deficit that can lead to weight loss. A low-calorie diet can be effective, but it requires a lot of discipline to work and be safe. Ideally, you should not overly restrict your calories or miss out on essential nutrients.
Is it safe?
Scientists have been studying low-calorie diets since as far back as the 1980s, investigating claims that these restrictive eating plans may slow the aging process. But for weight loss, the science is simple: Take in fewer calories than you burn (via daily living and deliberate exercise), and you will lose weight. However, just because the science is simple does not mean actually following a low-calorie diet plan is easy. It takes planning and effort to understand and recognize hunger cues and make sure those 1,200 to 2,500 calories are enough to fuel the body and contain the right nutrients.
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QUALITY
Calories
The quality of the calories we consume is what influences our weight and how we feel in the long run. Ultimately, when we feel better, we eat better and make more healthful habits overall.
Whole foods
You could be consuming the same amount of calories by eating nutrient-dense whole foods such as vegetables or empty calorie foods like pizza and ice cream that have limited nutritional value. Only focusing on calories tells you nothing about what's INSIDE the food which will affect, cravings, bloating, heartburn etc.
Intuitive eating
By focusing on the quality of calories, you are more flexible in your approach towards what you truly want to eat, honoring your intuition more, leading to a healthier relationship with food. The openness will allow the changes to be more lifestyle vs diet-focused and last long term.
Habits for lifetime
You are more likely to keep the weight off if you focus on food quality. Putting all the above points together, you'll ultimately achieve the weight loss you want AND keep it off.
Metabolic management
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Additional Resources
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