A caloric deficit is vital for effective weight loss. And even a simple 100-300 caloric deficit - which can be achieved by cutting out that one daily glass of juice or a snack - means you're making progress. It means that, little by little, you are losing weight. Deficits, especially ones as simple as 100-300 calories are actually quite easy to maintain. Ultimately, the challenge is recognizing how many calories you're eating in a day.
In less than a month, I lost around 8-10 pounds almost entirely because of a caloric deficit, aided in part by regularly exercising and thus burning more calories to contribute to the deficit. Writing down how much I'm eating in a day and drinking water regularly to avoid cravings and liquid calories (such as sugary juices) has given me an insightful perspective on calories, how easy it is to obtain and maintain a deficit, and just how hard it can be to do inversely if you regularly eat junk food and don't consider limits to consumption.
I am only around seven pounds from my goal. In three to seven weeks, with exercise but most importantly a deficit, I am confident I can reach that goal! So here's some advice I have for anyone interested: 1. Caloric deficits are far more viable than fad diets. Even a 100 calorie deficit below the cals you need to consume to maintain your weight is weight loss. 2. Approximately 3500 cals is one pound. So in theory, a 500 cal daily deficit means losing a pound a week. You may not want to push yourself that far, but it is fairly good to put into perspective when considering how great of a caloric deficit you plan on having. 3. Having too great of a caloric deficit is DANGEROUS. Cutting out 1k cals may mean harming your metabolism, ultimately leading to a plateau in progress. Please don't rush yourself! You can still make progress without damaging your metabolism if you maintain somewhere around a 100-500 cal deficit. 4. This is a timely process. But it is great for those who don't want to or are afraid they cannot commit to diets which call for dramatic changes in one's eating and lifestyle. And because a deficit encourages you to cut out unhealthy and caloric substances like sugary snacks and liquid calories, it may lead to more sustainable eating habits after you finish dieting. 5. Before starting, understand your calories. Recognize how many calories are in your food, in those snacks you eat, in that dessert of a beverage you get from Starbucks. As egregious as it is, read labels to see how many calories are in the meals you eat. This helps you make informed decisions on what foods and drinks to cut or substitute when maintaining a deficit. Although I find Mukbang gross, there is this YT channel called Mukbang Calorie Counter which counts the cals many mukbangs have in one session. It's shocking but also interesting to see how even common foods we pay no mind to can have so many calories!
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