The long-standing weight loss strategy of calories in, calories out is still the gold standard for losing weight. Most successful dieters swear by this principle, stating that it’s the only thing that helped them reach their goal. Does it actually work?
What is calories in, calories out?
The calories in, calories out strategy is based within the laws of physics.
“Energy can neither be created or destroyed.”
The body needs energy, or calories, coming in from food to operate. Any extra energy that isn’t needed at that immediate time don’t just disappear into thin air. They are stored away as body fat to use later. This is how weight gain occurs.
If it’s weight loss you’re after, making a concerted effort to eat less calories and burn more off creates a calorie deficit. This requires the body to dip into stored body fat for energy when too few calories are coming in from the diet.
Does following calories in, calories out help you lose weight?
Yes. This requirement of physics must always be met, regardless of how ‘clean’ a diet is, how much exercise is done or how many supplements you take. The body simply cannot destroy energy that isn’t needed. If you are eating more than your body needs, weight gain will happen. If you eat as much as you burn, weight will remain the same.
JD Nutrition LLC in Colchester, CT help clients find balance with a calorie deficit as the first step in the nutrition care process for weight loss. This is done through patient-led changes, monitoring and reassessment regularly via telehealth with registered dietitian Jackie Durand.
How can I follow the calories in, calories out protocol?
With a couple valuable tools in your toolkit, balancing your calorie deficit is relatively straightforward.
Here’s what you’ll need:
- A calorie-tracking app: Use My Fitness Pal or Cronometer to track your daily food intake. Be sure to measure using a food scale and include seemingly-insignificant ingredients like cooking oil for the most accurate data.
- A fitness tracker: I highly recommend using either FitBit or Apple Watch to get an accurate estimate of your calories burned. These devices measure both planned exercise plus movement throughout the day to give an overall picture of your calories burned.
After using both your food logging app and fitness tracker for a week or so, look over the data. Compare calories burned to calories eaten for the entire week. If calories in minus calories out is in the negative, you are achieving a calorie deficit.
In general, a deficit of 1750 calories per week will equal about 0.5 pounds lost. 3500 calories per week is about 1 pound per week loss. Less isn’t more. Eating too little may change the way your body uses energy, and may not put you into a deficit. Aim for a deficit of no more than 500 calories per day on average.
Make small changes to your routine to create your deficit and reassess weekly to check your progress.
How long should the deficit protocol be followed?
It is safe to eat in a modest calorie deficit indefinitely until goal weight is reached, however, most patients do better including periods of ‘rest’ where they aim to maintain their weight to relieve them of the mental load that tracking and planning for a deficit can cause.
Physiologically, this also gives the body a chance to quiet hunger hormones and feel more secure with daily food intake as well. How long and how often breaks are taken is highly individualized, and discussed on an as-needed basis with clients.
Will I be hungry in a calorie deficit?
Your body is comfortable when you are eating as many calories as are being burned (weight maintenance). Any calorie deficit will trigger a release of hunger hormones that prompt you to eat.
You WILL feel hungry in a calorie deficit, however, there are several ways this is managed, firstly making sure that you are not in too deep of a calorie deficit. At JD Nutrition LLC, registered dietitian Jackie Durand addresses these issues individually with patients and helps them find foods and routines that keep them as satisfied as possible while losing weight.
Does nutrition matter?
Absolutely! Not all foods are created equally. Certain foods can help control hunger better than others, and some make you feel more hungry. Determining which foods these are is highly individual and highly critical.
Registered dietitian Jackie Durand prioritizes creating well-rounded diets that help patients lose weight while also supporting the body with vital nutrients. Giving your body the nutrition it needs helps quiet hunger hormones, making it easier to stick with a calorie deficit plan long-term.
The finer details of nutrition science while in a calorie deficit are at the forefront of what is taught at JD Nutrition LLC.
Does exercise matter?
Getting regular exercise is beneficial for overall health, as well as weight loss. However, if you are unable to complete workouts as you begin losing weight, you can still see progress by moderating your diet.
It is vital to understand how many estimated calories you’re burning and plan your calorie goals below this number. If not exercising, be especially careful not to undereat. Simple base metabolic rate (BMR) calculations can help you set a minimum calorie goal to avoid undereating.
For help planning your ideal calorie deficit and strategizing your next few months of weight loss with calories in, calories out, contact registered dietitian Jackie Durand at JD Nutrition LLC in Colchester, Connecticut.