Eating Well On A Calorie Deficit: Tips For Sticking To Healthy Habits

A calorie deficit occurs when you’re consuming fewer calories than you use up in a day. This can help you lose weight by using the stored energy in your body. However, sticking to a calorie deficit can be challenging, especially if you’re used to eating more food or have a busy lifestyle. Here are some tips to help you eat well on a calorie deficit and maintain your healthy habits.

1. Create a meal plan that fits your budget and lifestyle

One of the best ways to stick to a calorie deficit is to plan ahead and prepare your meals in advance. This can help you avoid impulse eating, save money, and control your portions. You can use online tools or apps to calculate your daily calorie needs and create a meal plan that suits your preferences and goals. Try to include a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean protein and healthy fats.

2. Incorporate more nutrient-dense foods into your diet

When you’re on a calorie deficit, it’s important to choose foods that are high in nutrients and low in calories. These foods can help you feel fuller for longer, provide essential vitamins and minerals and support your overall health. Some examples of nutrient-dense foods are leafy greens, berries, eggs, beans, nuts, seeds, yogurt and salmon.

3. Find ways to stay motivated when it comes to eating healthy on a calorie deficit

Eating healthy on a calorie deficit can be rewarding but it can also be challenging at times. You may face temptations, cravings or boredom with your food choices. To stay motivated, you can try some of these strategies: 

• Set realistic and specific goals for yourself and track your progress with food logs or apps.

• Reward yourself with non-food treats when you reach your milestones, such as buying new clothes, getting a massage or watching a movie.

• Join a support group or find an accountability partner who can encourage you and share tips with you.

• Remind yourself of the benefits of eating healthy on a calorie deficit, such as improved energy levels, mood and self-esteem.

4. Make sure you’re getting enough sleep, exercise and water each day

Eating well on a calorie deficit is not enough to lose weight and maintain your health. You also need to take care of other aspects of your lifestyle that can affect your metabolism, appetite, and well-being. Some of these are:

• Sleep: Aim for at least seven hours of quality sleep per night. Lack of sleep can increase your hunger hormones and decrease your satiety hormones, making you more likely to overeat. 

• Exercise: Aim for at least 150 minutes of moderate-intensity physical activity per week. Exercise can help you burn more calories, build muscle mass and boost your mood. 

• Water: Aim for at least eight glasses of water per day. Water can help you stay hydrated, flush out toxins and prevent overeating by filling up your stomach.

5. Stick to low or zero-calorie drinks

When you’re living on a deficit, every calorie counts. Stick to low or zero-calorie drinks like black coffee, herbal tea, diet pop and water to leave more room for food calories. If you love high-calorie drinks like juice, milkshakes or alcohol, use them as a special weekly treat instead of a daily splurge.

Eating well on a calorie deficit can help you lose weight and improve your health. However, it can also be challenging to stick to it in the long term. By following these tips, you can make it easier for yourself to eat well on a calorie deficit and maintain your healthy habits. We at David Jones Personal Training can also offer you some additional calorie deficit advice, contact us today to find out more.