Your body needs to take in a certain number of calories to maintain your weight, a calorie deficit is when you consume fewer calories than your body requires to stay at its current weight.
If you take in fewer calories than your body needs, your body will turn to the calories you have stored up to burn for energy. As a result, you’ll lose weight.
When trying to create a caloric deficit you don’t want to be miserable so here’s what you need to know about a CALORIC DEFICIT…
STAY HYDRATED: Water will help you stay full in between meals and keep you from snacking unnecessarily
Consume more Fruits and Veggies: These foods are often considered FREE CALORIES when prepared healthfully and are full of minerals, vitamins and phytonutrients that are essential for humans to survive and thrive!
Eat your Carbs: You don't need to eliminate carbs completely but instead reduce the consumption of simple refined carbs and sugars like, some bread, pasta, cake, cookies, candy, white rice & fried foods. Eat more whole grains like farro, quinoa, brown rice.
Eat Protein with every Meal: Complete the snack or meal by pairing protein with carbs or fats. And remember there's protein in everything you eat, so it doesn't have to be an animal protein source. Try plant based options to help you consume more protein.
Stop Snacking so Much: Plan 2-3 healthy snacks a day and read #3 again. Try and eat every 3-4 hours whether it's a meal or a snack. Be mindful of your satiety levels.
Include healthy Fats: Fats are your friends and can help keep you fuller when paired with protein
Eat Slower: People who eat slower and properly chew their food tend to be satisfied longer than quick eaters
Know your Numbers Calculate your daily caloric needs for maintenance. Maintenance calories are the calories you eat to maintain your current weight & physique. To create a deficit you'll want to eat less than that number. You can identify & eliminate less nutritious high caloric foods or you can subtract 500 calories from your maintenance numbers and that's your caloric deficit goal.
Remember not all CALORIES & Macros are created equal! So make sure you're still eating QUALITY FOOD and not just eating WHAT FITS YOUR MACROS/CALORIES! LEARN MORE ABOUT THAT HERE!