How to Adhere to a Calorie Deficit

 

Need some tips on how to adhere to a calorie deficit? I got you!

Adhering to a calorie deficit can be complicated at first, especially if you have not done it before. Pretip - make sure that you are in a MODEST calorie deficit. You don't want to restrict yourself too much that you start getting stomach pains, diminished energy, or provide a change in your mood. Also, you wouldn't want to restrict yourself too much so you cannot stick to it.

Here are the tips to making sticking to a calorie deficit easier!

 

Eat more protein – if you are not consuming adequate protein, you likely will not feel full or satisfied. If you have trouble getting enough protein for your body needs, you can either increase your portion sizes for your chosen protein of the day or include high-quality sources. Some examples are meat, fish, eggs, fat-free or low-fat Greek yogurt, cottage cheese, tofu, seitan, jerky, or deli meat.

Eat more for less – high volume foods like veggies, berries, beans, lean meats, Greek yogurt, low-fat cottage cheese, oats, eggs, etc… can help us feel full and have a larger portion size compared to calories (high volume portion, lower calories)

Try to view foods as more or less nutritious instead of good vs. bad - No food is bad food. We just need to limit the less nutritious foods and increase the more nutritious foods! There is no question that you will feel your best if you consume primarily whole, minimally processed foods, a diet rich in plants and lean proteins. However, more fun foods or “sometimes” foods can also be included in moderation! I always tell my clients to plan for these! You know you will order pizza for dinner tonight? Then prepare your other meals to accommodate a more calorie-dense, less nutrient-dense food you love. It is doubtful that you will stay away from your favorite not so great for you foods forever. Enjoy them in your diet by balancing everything else you eat.

Don’t use the scale as your only measure of progress – take body measurements, measure your mood, sex drive, energy level, stress level, etc. all of these things are affected by our actions, but sometimes the scale does not move as fast as you would like. Think about your energy level, confidence, how your clothes are fitting, your endurance level, your sex drive… stay consistent, and you will notice changes! Think about the overall change, not day today.

Limit your liquid calories – they add up quick! For example: by exchanging one 20 oz bottle of coke for a diet coke, you save ~240 calories.

Eat as many calories as you can within your allowance – focus on getting compliance! Understand that safe and healthy weight loss is key. So if you are allowed 1600 calories but only eating 900.. this is not a good thing! Eat 1600! But fill it up with higher nutrient-dense foods! Sustainable fat loss will take time! Understand that a safe and healthy rate of weight loss is, on average, 0.5-2 pounds per week.

Here are some things that you may be unaware of that can be hindering your progress:

• Not tracking all bites.
• Eyeballing portions.
• Not tracking weekends or when you go out to eat.
• Not tracking alcohol or other beverages.
• Tracking cooking oils.

Eat at home more often, and out less – also, keep meals simple! Lean protein, vegetables, whole grains, dairy, fruit. Done! There is nothing wrong with wanting to go out! It is covenant and fun! But the fact is that many restaurants add additional fat, butter, and salt to meals. Also, portions are almost always double, if not triple the size. Suggestions if you are going out: ask for no bread when you sit down, ask for a to-go box right when you order, look up the menu, choose a healthier option before going to the restaurant, and order sauces on the side. These suggestions will help you monitor your calorie and fat intakes!

Sleep Better - Getting poor quality sleep regularly can hinder our weight loss progress, affect our appetite, and affect our health in general. Try to get at least 7-9 hours of sleep per night. We really do need time for our body to relax. And if we don’t get enough sleep, we are less likely to achieve our weight loss goals. Try to limit caffeine past 12-2pm daily, keep lights dim at night to help your body wind down, and limit screen time 1-2 hours before bed.

Get moving! - Try to get those 10k steps in if you can. Honestly, just try to get more than you usually do! Moving for at least 30 minutes every day. You don’t have to kill yourself, but any physical activity that is not your normal day-to-day movement will burn those calories and benefit your heart!