How To Lose Weight: Calorie Deficit

woman doing sit ups

Article by: Sila Kurtoglu

There are numerous diets out there, but a diet alone can’t be successful unless it’s tailored to your body specifically. I tell my clients all the time; eat and drink whatever you like! Depending on your goal, some may want to bulk up (requiring a Surplus diet), others may want to lose weight (requiring a Deficit diet) and the few in between may just want to maintain their current body shape once they’ve reached their goal.

(Muscle Growth)



(Weight Loss)

A Surplus diet is essential for bulking up, which you can read more about in our How to Bulk Up article. If your goal is to lose weight, the equation is simple; Eat less calories or move more! By eating fewer calories than your body burns, you will lose weight. This is what we call a Calorie Deficit diet. For all weight goals you need to evaluate calories in vs calories out;

3,000 Calories Consumed

2,500 Calories Burned

500 leftover calories Stored as fat or muscle

That being said, it doesn’t mean you should take in all your calories by eating solely chocolate (even though that would still work as long as you were using more calories than consumed). It does mean you should understand your TDEE (Total Daily Energy Expenditure) to know how many calories your body actually needs; eat less than this (I recommend by around 15%) and you will achieve your weight loss goal.

As a Personal Trainer and nutrition coach I have become frustrated at the misinformation I see on social media and “how to lose weight” sponsored content, as the vast majority of these weight loss programmes are ineffective and give false promises. For an effective weight loss programme, I look at systematic reviews and meta-analysis of data. You can measure what your intake currently is and then cut about 15% of those calories out until your reach your target weight. This simple rule is the only way to lose weight and keep it off while not depriving yourself of the foods you enjoy.

To show how easy a Deficit diet truly is, I’ll end on these myth-busting infographics, created by an inspiring fitness coach, Graeme Tomlinson aka The Fitness Chef

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