How to Maintain a Calorie Deficit for Sustainable Weight Loss
Something I am working on is maintaining a calorie deficit as I work on my weight loss postpartum. A calorie deficit simply means you are consuming fewer calories than your body needs to maintain its current weight. It becomes infinitely more challenging when trying to maintain an adequate milk supply. The theory is that a calorie deficit will encourage my body to use all the stored fat as energy and hopefully get rid of my love handles. It has been even more challenging now.
1. Understand Your Calorie Needs
The first step in maintaining a calorie deficit is understanding how many calories your body needs to function at rest (your Basal Metabolic Rate, or BMR) and how many calories you burn through daily activities and exercise (your Total Daily Energy Expenditure, or TDEE).There are a lot of different factors that go into these calculations so please be mindful and remember it is different for each person.
2. Track Your Calorie Intake
I hate doing this but tracking your calories is one of the most accurate ways to ensure you’re maintaining a deficit. The app I use is myFitnessPal because that helps the most. One thing I forgot to include are all sauces and drinks but those do add up and add calories so it is important to remember everything you eat.
3. Choose Nutrient-Dense, Low-Calorie Foods
Maintaining a calorie deficit doesn’t mean I had to eat tiny portions or feel hungry all the time. I never understand that until I realized I needed to focus on foods that are nutrient-dense and low in calories but high in volume and fiber. Foods to focus on:
- Vegetables: Leafy greens, broccoli, zucchini, and other non-starchy veggies are high in fiber and water, so they fill you up without many calories.
- Lean proteins: Chicken, turkey, tofu, fish, and legumes are protein-rich foods that promote satiety and muscle retention.
- Whole grains: Foods like quinoa, brown rice, and oats provide fiber and complex carbohydrates that stabilize blood sugar and prevent cravings.
- Fruits: Fresh fruit is naturally low in calories and rich in vitamins, minerals, and fiber.
4. Practice Portion Control
A lot of this plays into the dishes we use. Yes, you read that right. In my opinion the plate sizes in America are too large and lead us to eat larger portions and getting used to that when in reality we do not need that quantity.
5. Prioritize Protein
Protein is crucial when you’re in a calorie deficit. It helps preserve lean muscle mass, promotes feelings of fullness, and requires more energy to digest compared to carbs and fat. I am vegetarian but there are still a ton of great options for protein.
Good sources of protein include:
- Greek yogurt
- Lentils and beans
- Tofu and tempeh
I try to aim around 30g each meal to help me feel full and take my focus off carbs.
6. Stay Consistent with Your Deficit
It’s important to stay consistent with your diet and exercise plan over time. While there may be some fluctuations in your weight due to water retention or other factors, don’t be discouraged if results take longer than expected.
Tips for staying consistent:
- Set realistic goals: Weight loss takes time, and it’s important to set small, attainable goals rather than expecting quick results.
- Plan meals ahead of time: Meal prepping or planning helps ensure that you’re staying on track with your calorie goals and avoids the temptation to grab unhealthy options.
- Be flexible: Life happens! If you slip up or have an occasional indulgence, don’t let it derail your progress. Just get back on track with your next meal or workout.
7. Get Enough Sleep and Manage Stress
Lack of sleep and chronic stress can negatively affect your metabolism and appetite-regulating hormones,but unfortunately having a newborn baby does not help when trying to get enough sleep. I try to practice meditation and relaxing breathing techniques.
Conclusion
Maintaining a calorie deficit for weight loss is about finding the right balance that works for your body and lifestyle. By understanding your calorie needs, tracking your intake, choosing nutrient-dense foods, and incorporating regular exercise, you can create a sustainable approach to weight loss. Consistency, patience, and mindfulness are key. Remember, slow and steady wins the race, and by making small, healthy adjustments over time, you’ll be able to reach and maintain your weight loss goals without feeling deprived or overwhelmed.
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