A Caloric Deficit Is Needed Over Time To Lose Weight

You must burn more calories than you eat (caloric deficit over time) in order to lose weight and burn body fat. This is the law of thermodynamics. Even if you are a "workout warrior," the law of thermodynamics still applies. You cannot eat as much as you want (or maintain a caloric surplus) and still lose weight.

Having said that, eat whole, natural foods and don't focus solely on your caloric intake. Whole foods have one ingredient, the food itself. An example would be a piece of fruit or vegetable. You will find yourself getting full on fewer calories. And, you will stay fuller for a longer period.

You can keep a food journal until you get good at knowing what, how much and when to eat. You will establish healthy eating habits that you can maintain. Starvation and fad diets, which focus on severe calorie restriction, cannot be maintained for very long. That's why you regain the weight you lost when you start to eat regularly.  Eating 1,000 calories a day would be severe calorie restriction.

Again, you must maintain a caloric deficit over time in order to lose weight. Here is an example: your daily maintenance calories are 2,500 and you burn another 1,000 calories through activities and exercise (6,000 total calories burned). Your caloric intake on day 1 is 2,500 and 3,500 on day 2 (a total of 6,000 calories eaten).

Over the two day period, you have not achieved a caloric deficit. Instead, you are in caloric balance. You will not lose weight over the two day period. You can expand this example to one week, one month, etc.

Of course, there are other factors involved in the weight loss process such as sleep habits, stress and medical problems. But, the primary cause of weight gain are consistent caloric surpluses.

If you exercise regularly, it will be easier for you to maintain your caloric deficit.

Get your FREE DOWNLOAD, "Fat Burning Foods, Spices and Meals," and start eating better, burning fat, losing weight and building the lean body you want and need!

Mark Dilworth, BA, PES


  1. I recently lost a large amount of weight. However, I occasionally hit a wall with diet and excercise. I'll be looking at this site often for tips and expert advice. Thanks.


Post a Comment

About Mark

Hi, I'm Mark Dilworth, Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist.

Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR.

The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight.

I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

Get new posts by email: