{"id":66283,"date":"2024-10-14T06:32:28","date_gmt":"2024-10-14T06:32:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66283"},"modified":"2024-10-14T06:32:28","modified_gmt":"2024-10-14T06:32:28","slug":"calorie-deficit-diet-plan-to-lose-weight","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/","title":{"rendered":"Calorie Deficit Diet Plan To Lose Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#What_is_a_Calorie-Deficit_Diet_Plan_to_Lose_Weight\" >What is a Calorie-Deficit Diet Plan to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#What_is_a_calorie\" >What is a calorie?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#How_many_calories_does_food_have\" >How many calories does food have?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#How_many_calories_do_we_need\" >How many calories do we need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#How_to_Create_a_Calorie_Deficit\" >How to Create a Calorie Deficit<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#How_Do_I_Calculate_My_Calorie_Deficit\" >How Do I Calculate My Calorie Deficit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Side_effects_of_calorie_deficit\" >Side effects of calorie deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#What_Foods_Should_I_Avoid_in_A_Calorie_Deficit\" >What Foods Should I Avoid in A Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Balancing_Indulgences_and_Weight_Loss\" >Balancing Indulgences and Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Is_1500_Calories_a_Good_Deficit_to_Lose_Weight\" >Is 1500 Calories a Good Deficit to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#What_Calorie_Deficit_Do_I_Need_to_Lose_2_Pounds_a_Week\" >What Calorie Deficit Do I Need to Lose 2 Pounds a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Will_eating_less_burn_belly_fat\" >Will eating less burn belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#What_burns_the_most_belly_fat\" >What burns the most belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Is_a_200-calorie_deficit_enough_to_lose_weight\" >Is a 200-calorie deficit enough to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#Is_a_1000-calorie_deficit_too_much\" >Is a 1000-calorie deficit too much?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Embarking on your weight loss journey can be a daunting task for anyone. However, with the right knowledge and strategies, you will be on the right path toward your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And a calorie-deficit diet is one of the best strategies, and cornerstones, for weight loss success. Simply put, a calorie deficit means consuming fewer calories than you burn.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s dig deeper into understanding what a calorie deficit is and how to create a sustainable one, adding in healthy lifestyle changes for long-term weight management.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_Calorie-Deficit_Diet_Plan_to_Lose_Weight\"><\/span><strong>What is a Calorie-Deficit Diet Plan to Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calorie-deficit diet plan means you should eat fewer calories (energy) than your body burns (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). We can achieve this by either reducing our intake, increasing our physical activity, or more commonly, a combination of both.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For all of this to make sense, let\u2019s first go over what calories are.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_calorie\"><\/span><strong>What is a calorie?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calorie (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) is a unit of energy present in food and needed by our body for all functions and essential for life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u200b\u200bAlmost everything we eat and drink has calories, thus contributing to our daily caloric intake. Three of the primary components of food are energy sources: the macronutrients (<\/span><a href=\"https:\/\/www.nal.usda.gov\/programs\/fnic\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates have 4 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein has 4 calories per gram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats have 9 calories per gram.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The specific proportions of these macronutrients vary by type of food. It\u2019s worth noting that, while vitamins and minerals are essential, they don&#8217;t contribute significantly to calorie content.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65954\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-2-1024x554.png\" alt=\"Calorie Deficit Diet Plan To Lose Weight\" width=\"770\" height=\"417\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-2-300x162.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/15-2-1700x920.png 1700w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">During digestion, our body breaks down these nutrients, and they are then absorbed and metabolized to release energy. This energy is used for everything from breathing to exercising, even for sleeping and digesting more food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If our body doesn\u2019t use all this energy, the extra calories are stored as fat and glycogen for later use, for example, when we work out, walk, or study (<\/span><a href=\"https:\/\/www.merckmanuals.com\/en-ca\/home\/disorders-of-nutrition\/overview-of-nutrition\/calories\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While having stored energy is crucial for our day-to-day life, if our activities burn fewer calories than what we eat, we could be on the path to weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned before, the opposite is also true: a calorie deficit is a crucial strategy for weight loss success. By burning more calories than you consume, you force your body to reach out to fat storage (energy storage), leading to weight loss (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_many_calories_does_food_have\"><\/span><strong>How many calories does food have?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To create a calorie deficit we need to know how many calories food provides. Since foods are a mix of carbs, proteins, and fats in different ratios, there is no straight answer here. That said, we can calculate them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When talking about packaged foods, it\u2019s relatively simple since we can check the nutritional label to learn how many calories one serving has (<\/span><a href=\"https:\/\/www.fda.gov\/food\/nutrition-education-resources-materials\/nutrition-facts-label\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reading the nutrition label provides valuable information for making informed choices about what foods to choose. Interested in learning more about nutritional labels? Check out this <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-read-nutrition-labels-for-keto\/\"><span style=\"font-weight: 400;\">article<\/span><\/a><span style=\"font-weight: 400;\">!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If we\u2019re talking about wholesome minimally processed foods without labels, knowing how many calories they provide could require more effort. Yet, it\u2019s not impossible and many tools can help (<\/span><a href=\"https:\/\/hnrca.tufts.edu\/resources\/nutrition-resources\/calculating-calories-and-nutrients-meals\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, we can use the USDA Food Database (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) to find the caloric content and nutrient composition of individual foods, such as fruits, veggies, grains, and so on.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, we can also use the <\/span><a href=\"https:\/\/betterme.world\/articles\/betterme-calorie-tracker\/amp\/\"><span style=\"font-weight: 400;\">Better Me Calorie Tracker<\/span><\/a><span style=\"font-weight: 400;\"> to quickly and effortlessly log our meals and learn what\u2019s our daily calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth mentioning that, for more guided and personalized food analysis, consulting with a registered dietitian is always a good idea.\u00a0\u00a0<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\">7 Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_we_need\"><\/span><strong>How many calories do we need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, adults should have a caloric intake between 1,600 and 3,000 calories daily (<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/dietary-guidelines\/current-dietary-guidelines\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). But keep in mind that this is general guidance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing what our individual calorie needs, or <a href=\"https:\/\/betterme.world\/articles\/tdee-calculator\/\">Total Daily Energy Expenditure (TDEE)<\/a> is vital to effectively achieve our weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This depends on several factors, such as (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-many-calories-a-day-should-i-eat\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8370708\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age, because as we get older, our metabolism slows down so we need fewer calories.\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex, as men usually need more calories than women.\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Height and weight, because as we are taller and\/or heavier, we generally need more calories.\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activity level, since the more active we are, the more calories we&#8217;ll need.\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A simple method to estimate our TDEE is using the Mifflin-St. Jeor equation, either with online calculators (<\/span><a href=\"https:\/\/reference.medscape.com\/calculator\/846\/mifflin-st-jeor-equation\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">) or manually, and multiply the result by our activity factor<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66236\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-3-1024x576.png\" alt=\"Calorie Deficit Diet Plan To Lose Weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><i>For men<\/i><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) &#8211; 5 x (age) + 5<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>For women<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) &#8211; 5 x (age) &#8211; 161<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><b>activity factor <\/b><span style=\"font-weight: 400;\">varies according to how physically active you are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary: 1.2. For sedentary people with little to no exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly active: 1.375. For those who exercise 1 to 3 days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderately active: 1.55. For those with moderate exercise 4 to 5 days per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active: 1.725. For those with moderate to intense exercise every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very active: 1.9. For those with daily strenuous activity or more.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Create_a_Calorie_Deficit\"><\/span><strong>How to Create a Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We have already established that a successful weight loss strategy is to create a calorie deficit. The question is how much of a calorie deficit we should aim for.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a general guidance, a calorie deficit of 500 calories from your TDEE is a good starting point (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This could theoretically allow us to lose about 1 pound a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your goals and activity levels, you could go for a lower or higher calorie deficit. However, it would be best to talk with a registered dietitian to assess what\u2019s your best calorie deficit according to your needs and preferences.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Calculate_My_Calorie_Deficit\"><\/span><strong>How Do I Calculate My Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We need to calculate the TDEE<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For example, for a 30-year-old woman who is 165 cm tall and weighs 70 kg, and is moderately active, the calculation would be:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">TDEE = 10 x 70 + 6.25 x 165 &#8211; 5 x 30 + 5 x 1.55 = 2200 calories per day (<\/span><a href=\"https:\/\/reference.medscape.com\/calculator\/846\/mifflin-st-jeor-equation\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We need to define how many of a calorie deficit we want to achieve<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Let\u2019s say we want a calorie deficit of 600 calories as a starting point.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We subtract the calorie deficit we want to achieve from the TDEE. The result is your recommended calorie intake for a calorie-deficit diet plan.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">TDEE = 2200 calories per day<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie deficit= 500 calories per day<\/span><\/p>\n<p><b>Adjusted caloric intake = 1700 calories per day<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62682\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4-1024x576.png\" alt=\"Calorie Deficit Diet Plan To Lose Weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_effects_of_calorie_deficit\"><\/span><strong>Side effects of calorie deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a calorie deficit is essential for weight loss, there are some potential side effects to keep in mind, especially if not managed properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a severe calorie deficit could lead to fatigue and low energy, mood changes, nutrient deficiencies, muscle mass loss, hormonal alterations, and metabolic slowdowns (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This method can prevent you from doing your day-to-day activities, which is detrimental to your weight loss efforts.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_I_Avoid_in_A_Calorie_Deficit\"><\/span><strong>What Foods Should I Avoid in A Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Focusing on nutrient-dense foods is crucial to get enough vitamins, minerals, and protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain foods can hinder weight loss efforts, especially ultra-processed foods, sugary drinks, unhealthy fats, and an excessive intake of added sugars and refined carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods are high in empty calories, meaning they contribute to your caloric intake but provide little to no nutritional value.\u00a0\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balancing_Indulgences_and_Weight_Loss\"><\/span><strong>Balancing Indulgences and Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This doesn\u2019t mean you have to remove them for good, as occasional enjoyment of favorite foods can be good for the mind and soul, and part of a healthy lifestyle, as long as we have a balanced diet most of the time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjusting to these habits may require time and effort, but it&#8217;s a crucial step and you should see results on your wellness journey.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-calories-burned\/\">Calisthenics Calories Burned: Your Ultimate Guide<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_1500_Calories_a_Good_Deficit_to_Lose_Weight\"><\/span><strong>Is 1500 Calories a Good Deficit to Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no straight answer honestly. It all depends on our individual needs. For many, <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-meal-plan\/\">a 1500 caloric intake<\/a> may be enough to start a weight loss journey, but for others, it may be too low, potentially leading to deficiencies and health problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A one-size-fits-all approach doesn\u2019t exist when it comes to a calorie-deficit meal plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Understanding our needs and seeking guidance from a registered dietitian is crucial for creating a personalized and effective calorie-deficit meal plan. This ensures we meet nutritional requirements while supporting weight loss goals.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Calorie_Deficit_Do_I_Need_to_Lose_2_Pounds_a_Week\"><\/span><strong>What Calorie Deficit Do I Need to Lose 2 Pounds a Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Theoretically, to lose 1 pound of fat on average we need to burn 3,500 extra calories, so to lose 2 pounds of fat we need to burn 7000 extra calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If our goal is to lose 2 lbs of fat in a week, or 7 days, we should burn an extra 1000 calories per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means we should subtract from our TDEE 1000 calories and the result will be how calorie deficit to achieve.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether this is a suitable goal or not depends on our TDEE, to begin with, and other individual factors, such as age, sex, and activity levels. This is why consulting with a healthcare professional, such as a registered dietitian to develop a personalized plan is vital.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65949\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6-1024x576.png\" alt=\"Calorie Deficit Diet Plan To Lose Weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/6-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Will_eating_less_burn_belly_fat\"><\/span><strong>Will eating less burn belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, reducing your overall intake by eating less can help you lose belly fat. Yet, focusing on a balanced diet, including nutrient-dense foods, is vital to prevent nutritional deficiencies. In addition, reducing your overall calorie intake paired with regular exercise, can further help with your fat loss goals, including in the belly area.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_burns_the_most_belly_fat\"><\/span><strong>What burns the most belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Targeted fat loss is challenging, and it requires combined strategies, prioritizing a calorie deficit through a balanced diet rich in nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. This, plus regular exercises, especially cardio and strength training is needed to boost metabolism and burn calories.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_200-calorie_deficit_enough_to_lose_weight\"><\/span><strong>Is a 200-calorie deficit enough to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Aiming for a 200-calorie deficit can be a good starting point for weight loss. Yet, it may take longer to see results. A 500 to 750 calorie deficit is a more generally recommended approach, which can help lose 1 to 2 pounds per week. However, this depends on individual needs, so you should consider consulting a healthcare professional or registered dietitian for personalized guidance.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_1000-calorie_deficit_too_much\"><\/span><strong>Is a 1000-calorie deficit too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For many people, a 1000-calorie deficit can be too much, yet, it all depends on your individual needs. Following a 1000-calorie deficit could lead to nutrient deficiencies, low energy, mood changes, hormonal alterations, or unhealthy eating habits.<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calorie_Deficit_Diet_Plan_To_Lose_Weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Effective weight loss is not about quick results or restrictive diets. It&#8217;s about building a sustainable lifestyle that prioritizes health and well-being. By creating a moderate calorie deficit, focusing on nutrient-dense foods, and incorporating regular exercise, you can achieve your weight loss goals healthily and enjoyably.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that listening to your body and paying attention to hunger and fullness cues is essential. Also, consulting with a healthcare professional, such as a registered dietitian for personalized guidance could ensure that your weight loss plan aligns with your individual needs and lifestyle.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Embarking on your weight loss journey can be a daunting task for anyone. However, with the right knowledge and strategies, you will be on the right path toward your goals.\u00a0 And a calorie-deficit diet is one of the best strategies, and cornerstones, for weight loss success. Simply put, a calorie deficit means consuming fewer calories [&hellip;]<\/p>\n","protected":false},"author":96,"featured_media":66077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75,76],"tags":[],"coauthors":[251,87],"class_list":["post-66283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorie Deficit Diet Plan To Lose Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"Let\u2019s explore how \u2605 CALORIE DEFICIT DIET PLAN TO LOSE WEIGHT \u27a4 can help with lasting weight loss. Read on to learn more about healthier living with practical tips and supportive resources.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calorie Deficit Diet Plan To Lose Weight\" \/>\n<meta property=\"og:description\" content=\"Let\u2019s explore how \u2605 CALORIE DEFICIT DIET PLAN TO LOSE WEIGHT \u27a4 can help with lasting weight loss. Read on to learn more about healthier living with practical tips and supportive resources.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eva De Angelis, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eva De Angelis, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\"},\"author\":{\"name\":\"Eva De Angelis\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a\"},\"headline\":\"Calorie Deficit Diet Plan To Lose Weight\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\"},\"wordCount\":1759,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg\",\"articleSection\":[\"Weight Loss\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Embarking on your weight loss journey can be a daunting task for anyone. However, with the right knowledge and strategies, you will be on the right path toward your goals.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And a calorie-deficit diet is one of the best strategies, and cornerstones, for weight loss success. Simply put, a calorie deficit means consuming fewer calories than you burn.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s dig deeper into understanding what a calorie deficit is and how to create a sustainable one, adding in healthy lifestyle changes for long-term weight management.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a Calorie-Deficit Diet Plan to Lose Weight?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie-deficit diet plan means you should eat fewer calories (energy) than your body burns (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/calorie-deficit\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). We can achieve this by either reducing our intake, increasing our physical activity, or more commonly, a combination of both.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For all of this to make sense, let\u2019s first go over what calories are.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a calorie?\u00a0<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">) is a unit of energy present in food and needed by our body for all functions and essential for life.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">\u200b\u200bAlmost everything we eat and drink has calories, thus contributing to our daily caloric intake. Three of the primary components of food are energy sources: the macronutrients (<\/span><a href=\\\"https:\/\/www.nal.usda.gov\/programs\/fnic\\\"><span style=\\\"font-weight: 400;\\\">3<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\",\"name\":\"Calorie Deficit Diet Plan To Lose Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg\",\"description\":\"Let\u2019s explore how \u2605 CALORIE DEFICIT DIET PLAN TO LOSE WEIGHT \u27a4 can help with lasting weight loss. 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She is passionate about these subjects and has a strong commitment to providing science-based, engaging content and knowledge. Her diverse educational background, combining nutrition science, food science, and culinary skills allows her to offer a unique blend of nutritional expertise and culinary knowledge. In her private practice, she works with a diverse clientele, not only on disease prevention and health management but especially in nutrition and food education. Education: \u2013 Bachelor's Degree in Human Nutrition and Dietetics \u2013 Postgraduate Course in Nutrition, Gastronomy, and Health \u2013 Culinary Diploma \u2013 Intermediate-Level Technical Degree in Food Science Expertise and professional focus: Eva specializes in food and nutrition education. 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Read on to learn more about healthier living with practical tips and supportive resources.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Calorie Deficit Diet Plan To Lose Weight","og_description":"Let\u2019s explore how \u2605 CALORIE DEFICIT DIET PLAN TO LOSE WEIGHT \u27a4 can help with lasting weight loss. Read on to learn more about healthier living with practical tips and supportive resources.","og_url":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg","type":"image\/jpeg"}],"author":"Eva De Angelis, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eva De Angelis, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/"},"author":{"name":"Eva De Angelis","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/2c4acc6bfb1c323b2b5a53c0ef430f7a"},"headline":"Calorie Deficit Diet Plan To Lose Weight","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/"},"wordCount":1759,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg","articleSection":["Weight Loss","Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Embarking on your weight loss journey can be a daunting task for anyone. However, with the right knowledge and strategies, you will be on the right path toward your goals.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And a calorie-deficit diet is one of the best strategies, and cornerstones, for weight loss success. Simply put, a calorie deficit means consuming fewer calories than you burn.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s dig deeper into understanding what a calorie deficit is and how to create a sustainable one, adding in healthy lifestyle changes for long-term weight management.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is a Calorie-Deficit Diet Plan to Lose Weight?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A calorie-deficit diet plan means you should eat fewer calories (energy) than your body burns (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). We can achieve this by either reducing our intake, increasing our physical activity, or more commonly, a combination of both.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For all of this to make sense, let\u2019s first go over what calories are.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is a calorie?\u00a0<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A calorie (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) is a unit of energy present in food and needed by our body for all functions and essential for life.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">\u200b\u200bAlmost everything we eat and drink has calories, thus contributing to our daily caloric intake. Three of the primary components of food are energy sources: the macronutrients (<\/span><a href=\"https:\/\/www.nal.usda.gov\/programs\/fnic\"><span style=\"font-weight: 400;\">3<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/","url":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/","name":"Calorie Deficit Diet Plan To Lose Weight - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2261966453-scaled.jpg","description":"Let\u2019s explore how \u2605 CALORIE DEFICIT DIET PLAN TO LOSE WEIGHT \u27a4 can help with lasting weight loss. 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