CALORIE DEFICIT 101
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We hear it all the time. Calorie deficit this, calorie deficit that, but what exactly is a calorie deficit.
A calorie deficit is when you eat less calories than what your baseline calories. It is less calories than what your body burns that way your body dips into stored energy (fat) to make up the difference.
How long should you be in a calorie deficit?
It just depends out on your goals?
For a short term deficit you should aim for 6-12 weeks.
For a long term deficit you should be aiming for 3- 6 months. This one is more realistic and it gives the opportunity for diet breaks.
BUT YOU CAN’T AND SHOULDN’T stay in a calorie deficit and here’s why:
For starters strength declines and muscle mass will start breaking down especially when protein and training is low. Then there’s metabolic adaptation, this is a HUGE factor to consider which most people don't because they just see all the influencers, trend setters talking about calorie deficit. When your body gets used to eating less, you will begin to plateau due to the fact that you are slowing down your metabolism. This is something that you want to keep an eye on or reach out to a coach for proper help and guidance.
Then there is hormonal disruption, you’ll start to have unbalanced hormones like loss of period, nails thinning out, thyroid hormone shift which can all lead to more hunger.
Last but MOST IMPORTANT mental fatigue and adherence. When this happens you begin to experience burnout, binge eating and just a negative perspective about food. This is why you need to have proper knowledge and guidance. It is important that if you do not know, then you hire a coach and listen to their suggestions. They are the knowledgeable professionals here and a great coach will take care of you properly!
Listen to your mind, your soul, and body. Sometimes it knows more than we would like to admit. Stop falling for the 8 week 800 cal deficit workout/meal plan. Not one size fits all. YOU are not a doll and your body should not be treated as such.
-Coach B