Calorie deficits. What is it and why does it work? you may have heard you need to be in a calorie deficit to lose weight orto be healthy. The truth is a majority of our country is overweight and obese (1) because.. well, we eat too much (food is just so good!). There are so many yummy foods out there (chocolate chip cookies please) with hidden calories that we can’t really see. This can add on pounds even if it feels like we aren’t eating a lot.
My experience with being in a Calorie Deficit
It was a deceiving thing to think I was eating less than I was. I wouldn’t finish all of the meals and felt like I was eating a lot less in the day. Then I pulled out Fitness pal.
Boy was I wrong!
Science says we underestimate the number of calories we eat anywhere from 20-40% (2). This is so true- at least for me it was.
Eating a diet low in calories when you have weight loss goals is not bad when you pick high nutrient density foods low in calories like fruits and vegetables. However, its not always easy!
Here are 11 ways to help you stick to your calorie deficit.
*Being in a calorie deficit does not mean ending all of your favorite foods! Enjoy your vacation and make it a lifestyle rather than a short-term thing. You will be able to eat lower calories the more you do it.*
How to be in a calorie Deficit: 11 Ways
Disclaimer: ♡ Affiliate links from Hum Nutrition, Cronometer, and Amazon in this post are provided for your convenience, and so I can feed my fur babies. If you do purchase something, thank you! Please read my disclosure for more information. ♡
Volume eating
Eating food that is low in calories but high in nutrient density can help you be in a calorie deficit because it makes you feel fuller!
It can also stabilize blood sugar levels, and provide lots of vitamins and minerals to your diet making you feel more satisfied during the day.
Combine a fat and some protein to these high-volume meals, and you have a balanced diet. When you eat this way, you won’t want to go back to the high-calorie foods you once enjoyed. This will also play into point 3.
Related:
Meal prepping/ planning ahead
Sticking to your calorie deficit is easier when you meal prep and plan ahead. If you are a busy person who has a 9-5 job, chances are you might be inclined to eat out.
Avoid this by meal prep! I am not saying you can’t go out to eat, but it does get expensive and could be even ore time consuming then having meals prepped.
Meal prepping can be done in 2 hours on a weekend which can set you up for effortless success! losing weight doesn’t have to be hard when you prepare for success!
Compare 2 hours on a weekend to getting in your car, driving, waiting for the food etc- seems like a lot more effort and time lost!
Check out the articles below for tips on how to meal prep.
Related:
Make Your Favorite Foods Lower in Calories
Look at what you are currently eating on rotation every week. Then ask yourself these helpful questions as you begin to meal prep:
- How can you add more vegetables or fruits the meals?
- Could I swap something out that is lower in calories without compromising flavor?
- Could I lighten it up by decreasing a high-calorie item with a lower calorie item?
- Could I increase the nutrient density in this meal?
You might need to do some research and think about where in your meals you could lower the calories. Who knows maybe you need to increase calories if you aren’t eating enough.
Another way would be to just add more vegetables to the meals so it looks like a lot but it’s lower in calories than before. For example, adding cauliflower rice to oatmeal can make the portion larger for fewer calories and more filling.
Example swaps for lower calories:
- High Protein Ice Cream or Halo Top Ice cream vs Regular ice cream
- Cauliflower rice mixed with smaller amount of Regular rice
- Water instead of Milk
- 1/2 the amount of oil in a recipe
- Plantbased milk vs regular milk
What ideas do you have?? Comment down below!
Related: 10 Satisfying, Healthy and Sweet Treats to Try!
How to Turn a Protein bar into a dessert!
Eat Regularly
Making sure you are eating enough calories throughout your day will save you from binging on junk food at the end of the night. Usually eating 3 meals a day plus a few snacks is helpful for people.
I might just add that this is another reason to try meal prepping your food!
Give yourself permission to eat when you are hungry because it is never good to not eat when you need too.
Think about your current eating routine. Does it serve you well or do you need to eat breakfast and lunch earlier in the day?
Related: Heavenly Healthy Snacks to Make Weight Loss Manageable
Try Tracking Your Food
Since we underestimate our intake of calories from 20-40%, it might be nice to try tracking food for a while.
Tracking food will not only help you understand and learn about your food choices, but it will also make you more mindful of when you reach for certain foods, what you eat a lot of, and how many calories you are consuming.
It could also help you if you are wondering why you aren’t losing any weight or gaining when it’s not your goal.
This can help lots of people but can also be triggering for some. Do what feels right to you.
Helpful tracking Tips My clients have used (and that I have used):
- My Fitness Pal
- Cronometer– This one is also free and has all the micronutrients (vitamins, minerals, water etc)
- Food Diary
- Macro Calculator – see how many calories you need, approximately, in a day
Food journaling
Another way to be more mindful without being analytical, is food journaling OR taking pictures of the meals you are eating.
Both are a great ways to keep yourself accountable. It is also a way to see what you are eating and reflect on what you felt before or after you ate.
Challenge yourself by trying it out a couple days a week and reflect with these prompts:
- What are some patterns that I am noticing for when I eat
- How am I feeling emotionally as I eat?
- Do I even like what I am eating?
- Does this make me feel good?
- How am I on the fullness scale? (Fullness scale image)
Alternatively, you could get this journal and pens to give you more guidance!
Engaging in a Fun Activity
When you are doing something you enjoy and gives you purpose, You have no need to think and eat so much food which can help you stay in a deficit.
Being busy throughout the day can help you keep your mind off of food and more focused on being present.
It can also help you burn more calories because you are more active. Work also counts as an activity!
One of my favorite things to do when I notice myself getting bored is to go thrifting or on a walk to a local coffee shop.
Some fun ideas you could try:
- Walk around an indoor or outdoor mall
- go for an outdoor nature walk
- play with childen
- pain a picture
- read scripture
- sing songs and melodies
- Bible Journal
- Read an entertaining or Health Book, magazine
- scroll Pinterest
- Watch a movie on the Treadmill
- walk around Target
- Pet your favorite animals
- Volunteer at a soup kitchen
- Hang out with some friends from Church
- join a community of likeminded people
- go to the museum
- walk your dog around the neighborhood
- knit
- clean
- what other ideas do you have that sound fun?!
Related: 35 Ways to Crush Boredom Eating
Check out my Poshmark store 😉
Increase Daily Activity
This will naturally allow you to burn more calories naturally thus creating a calorie deficit. If it’s possible to take the stairs, try it!
You don’t have to do it every time but it might help a lot more than you think.
Other ways to decrease your calories include:
- Walking up the escalator
- Walking to the coffee shop instead of driving
- Standing while working
- Walking treadmill for under desk for at home workers
- Walking while on the phone
- Cycling under desk
- Walking while watching a movie, try this
- Biking to the library or other place instead of driving
- Cleaning
- Dancing
- Parking farther away
Related:
- 10 Quick Workout Ideas for College Students
- Why Walking Works for Weight Loss + Tips on How to get more steps
- 6 Lazy Ways to a Bigger Booty
Having a set time to exercise
Having a daily exercise routine can naturally decrease your calories and keep you from getting heart disease and other ailments. Exercise is great for our bones, hearts, and mental health too.
Even 10 minutes a day can help!
Not having time can be eliminated with the new technology we have like Treadmills that can be converted into desks or cycles for desks too!
To make it a lifestyle, start small! Meet yourself where you are at, and you will be able to succeed. It just takes time. some days, you just need more calories- and that’s okay!
-Dacia
Do something FUN as well. Don’t do a HIIT workout cause you think you should or you have to.
Do something you want to do. Maybe it’s dancing? Biking? Swimming? Tennis? Doing something with your kids or spouse? Your friend? Sometimes we just need to experiment and try new things.
Every day explore something new if you want! Before you know it, it will be a routine and you will look forward to it and want more time than 10 minutes.
My coaching is all about creating sustainable health routines and goals that can help you feel more confident and create a plan that is created by YOU!
Check out the book Atomic Habits to learn more about how to change your habits.
Vegan kale caesar salad dressing with sweet potato and chicken.
Mindful Eating
Ah, this one. Being mindful of what you are eating can be a difficult thing to do. But I promise you its worth it because you will eat less.
You will listen to yourself and feel how you are inside after you finish or during your meal.
You might be surprised to find that you only ate half of your dinner and that next time you can serve yourself a smaller portion.
How to eat mindfully that results in a calorie deficit and happiness:
- Listening to calming music while you cook
- Eating something you actually enjoy
- Adding all elements of taste to your meals (yes including textures, smells, herbs, fats)
- Having a set place to eat that feels special and like you are looking forward to the meal.
- Having nice cutlery, platewear, candles, and light music going on
- Eating with friends or people you enjoy
- Drinking water before and after the meal- not during.
- Not having any screen time going on while you eat- critical in our busy world.
Try these tips and let me know if they change your life!
Skipping the Takeout
Since fast foods and resteraunt foods have secret calories like added sugar, salt, and fat, its best to steer clear of these as often as possible.
But if you meal prep, plan, and make foods you actually enjoy and taste good, you won’t want to eat out as much as you might be.
You will recognize how much better it tastes at home.
There are chemicals in these foods that make you addicted to them so that’s why it can be hard to get away from it.
Especially if it’s a habit or a routine to get pizza every Friday.
Some ways to satisfy that Take Out Craving:
- Home made low calorie pizza party
- Baking a Healthy Crispy Chicken Nugget Recipe
- Popping your own home made popcorn
- Make a lower calorie Chocolate Chip Cookie recipe
- Having your own healthier BBQ party
What other ideas do you have?
This can make more meaningful moments and you can control what goes into your food! It will help to decrease your calories and keep you in your calorie deficit.
It will also encourage us to be more local and organic with our foods instead of letting the industry control our taste buds.
One last tip is to notice your triggers.
- Why do you want some of the foods you go for?
- Is it for comfort or boredom?
- Lack of meal preparation?
- The chemical addiction to the foods?
- Take time to be mindful and ponder these thoughts.
Related: 35 things to do when you are bored besides eating
Conclusion
Using these simple tips can help you be in a calorie deficit and eat less calories.
Sure, it does take discipline, time… and patience. And maybe a bit of self-control.
If you would like help with creating your own health and wellness plan, please schedule a Free Discovery Call with me! I will be with you on your journey to better wellness 🙂 If that sounds good to you, schedule today.
– Dacia
God is the only one that can help me with this- personally! He can help you too, all you have to do is ask Him! 🙂
But you know what? I believe in you because you took the time to read this post to better yourself. This is the first step and it will continue to take more steps! But you got this.
Follow me:
- Check out my Facebook page!
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Related: Check out how God healed my overeating tendencies!
Stay well, happy, healthy and good my friends 🙂
Resource:
Dacia
16 Do not be deceived, my beloved brothers. 17 Every good gift and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shadow due to change.
James 1: 16-17
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