Calorie deficit and weight loss
For the majority of people, in order to lose weight, you have to reduce the amount of calories being consumed. This creates an energy deficit that forces your body to use its stored calories (fat) to make up the difference. However, anyone who has tried to lose weight knows it’s not as easy as it seems, but why is this?
Does a calorie defecit work?
Instead of going into the details of how an energy deficit causes weight loss, let's take a look at some real-life examples.
Joe Cross, an Australian who made a documentary (Fat, Sick & Nearly Dead available on NetFlix) about his quest to lose weight through the power of juicing fresh fruits and veggies. For 60 days Joe only consumed “green juice” and nothing else. He ended up losing 82 pounds and improved many of his health markers.
Kevin Maginnis is a fairly recent name in the news; however he’s become a TikTok (@bigmaccoaching) sensation for many. He set out to lose weight in 100 days by only eating McDonalds. He states that he only eats half of each meal and has embraced the feelings of hunger. Kevin started this diet on Feb 21st this year, and by day 10 had documented a 12.5-pound weight loss.
History channel’s Alone tv show, which has been on for many seasons now, is packed full of great examples. If you haven’t seen this show, the basic idea is 10 people go into remote areas trying to outlive each other while in complete isolation and dependent on their survival skills.
In pretty much every season, every contestant regardless of body type and starting weight, ends up losing weight. Some contestants even get pulled from the competition due to excessive weight loss putting them at risk for serious health complications. However, there has not been one season where a contestant has not lost weight during their time on Alone.
What do all these examples have in common?
A man on a juicing diet, another eating nothing but fast food, and countless men and women losing weight due to limited food resources.
The one thing all three examples have in common is that they all created a consistent daily calorie deficit, forcing their bodies to use stored energy (fat) to make up the difference.
Regardless of how they chose to create a calorie deficit, at the end of day and the days following, their body was in a continuous deficit. Although the body has the ability to decrease its metabolic rate, it does not decrease enough to offset a long-term calorie deficit.
This is best observed in the show Alone, as many of the contestants desperately try to keep their weight from dropping below certain thresholds that force them out of the competition.
Why do so many struggle with weight loss?
These three examples show that a continuous daily calorie deficit does work. However, creating a consistent calorie deficit is more difficult for many than it seems. This is largely due to the fact that we have many variables fighting against us.
We are bombarded by food advertising and clever marketing to make us feel hungry all day. Next time you commute to work or drive to the store, be aware of how many food related ads you see and hear, and how many restaurants you pass.
In addition, we live in a world where food is easily acquired from practically anywhere. Grocery stores, convenience stores, gas stations, retail stores, food trucks, home delivery, etc. We have access to food everywhere and anywhere.
Finally, take a look in your own home. You are probably well stocked on food staples and snacks. I’m sure your pantry is rarely ever empty.
This constant exposure and easy accessibility of food makes it extremely difficult to maintain our bodies in a calorie deficit long enough to cause weight loss. At this point it no longer solely depends on our own willpower.
Human psychology has shown us that given continuous exposure to something we say no to throughout the day will eventually cause us to break and end up consuming more of the very food we tried to avoid.
Just think of how torture is used to effectively withdraw information from even the toughest of willed. By rejecting food while being exposed to it repeatedly day after day, we are essentially torturing ourselves.
What is different about the success of the people in the three examples?
The first two examples created a source of accountability. The first was making a documentary and the second has a large following on TikTok. Both created an audience that they would disappoint more than themselves if they did not stick to their plan.
The third example removed excessive food sources and limited availability to well below what they needed to maintain their weight. With the environment restricting their food availability for them, the contestants had no option of going to the pantry when they got too hungry.
What can you do to help your success?
First off you have to decide why losing weight is important to you and if changing your whole lifestyle is worth it. Having a good personal reason will make it a lot easier on tough days to keep following your plan.
Tips to increase your weight loss success:
Create a strong source of accountability. Tell your friends, family, co-workers, social media, etc. The more people you tell and share your weight loss journey with, the greater your accountability will become.
Remove excessive snacks and food from your home. Give it to your friends, neighbors, or food pantry if you don’t want to waste it. Reducing easily obtained sources of food will help during tough times. We all have them, so instead of fighting against them plan ahead of them.
Once you pick a weight loss strategy stick to it. Jumping around from keto, to fasting, to high protein, to pills, etc., will only cause frustration and slow down your progress if not stall it completely.
Work with a dietitian to help you plan your strategies and keep you on track. With the new subscription option, Chat With A Dietitian, you can stay in constant contact and have professional advice anytime.
The key takeaway
A reduction in calorie intake forces your body to use its own stored energy to make up the difference. If you maintain a reduced intake for long enough, weight loss will occur.
However, we live in a world of surplus and constant access to food. This makes maintaining a reduced calorie intake extremely difficult task as we have to fight our body’s natural drive to eat and retain its current weight.
Having a strong personal reason to lose weight, creating a source of accountability, and reducing your exposure to food throughout the day are a few major keys to success.
A dietitian can help you create a comprehensive weight loss plan built to fit your individual needs. If you’re ready to get help with your weight loss, schedule your private consultation today!
Written by: Adam Skowyra MPPD, RDN, LD
