Losing weight is hard. You count calories, adjust your macros, and spend hours in the gym. Yet after weeks of restricting calories, you step on the scale, and nothing has changed. So what's the deal? How long must you stay in a calorie deficit to see results? You're not alone if you've ever asked yourself this question while on a weight loss journey. But, what are macros and micros?
In this guide, we'll go over everything you need to know about how long it takes to see results from a calorie deficit and the factors that affect this timeline. You'll learn how to optimize your approach to dropping weight and the role that macros and micros play in this process. You'll also discover how DietAI's calorie counter can help you achieve your goals, like counting calories faster with AI.
Table of Contents
Benefits of Calorie Deficit for Weight Loss
Calories are units of energy. In layman's terms, calories are the energy that people get from food and drinks, essential for daily tasks and internal bodily functions. However, calorie consumption varies according to age, gender, goal, and daily activity. Maintenance calories are the foundation; a person must consume at least their maintenance calories to live a healthy life. Going higher or lower than the maintenance level depends on the individual's goal. So, say your maintenance calories are 2,100; if you consume less than that, say 1,800, you will enter the deficit phase. You can achieve this deficit by either eating less or exercising more. Combining eating less and exercising can double the benefits.
Improves Insulin Sensitivity
Insulin is a hormone secreted by the pancreas that regulates blood glucose levels in the body, and the reason you store so much fat in your body is because your insulin is inefficient. As a result, whenever you consume carbohydrates, your insulin levels rise. The normal function of the hormone insulin is to transfer carbs from the blood into the liver. However, in people with insulin resistance, the muscles and liver resist the action of insulin, requiring the body to produce more to maintain normal blood glucose levels. So, when you follow a calorie-restricted diet, you first eat less, and then your carb intake decreases, which helps with insulin sensitivity.
Reduced Inflammation
When you have a calorie deficit, you tend to avoid unhealthy foods and consume more fruits and vegetables. Eating healthy food detoxifies your system and contains essential vitamins, minerals, and antioxidants that help flush away toxins, reducing inflammation. It also increases your metabolism rate. Another good thing about eating fruits and vegetables is that they are high in fibre, which helps against constipation.
Improve Blood Sugar Levels
When in a calorie deficit, we are first advised to cut out sugary and high-carbohydrate foods. When you eat fewer sugary foods, your insulin levels drop, allowing you to maintain a healthy blood sugar level. Moreover, if your blood sugar levels are under control, your chances of developing heart disease also decrease.
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How Long in a Calorie Deficit to See Results
Just like a good book, a weight loss journey has different chapters. Weight loss occurs in several stages. You’re likely to experience more weight loss during the first few weeks of your trip as your body adjusts to being in a calorie deficit and exercising more frequently. After a few months, however, you may reach a weight loss plateau. Research suggests this is due to physiological and hormonal changes as your body tries to regain the weight it has lost for survival. This concept is called metabolic adaptation. Understanding weight loss stages may help you stay on top of your progress.
How Your Sex Affects Your Weight Loss Progress
Sex assigned at birth may also affect how quickly you lose weight on a calorie deficit. Some research suggests that males and females may burn calories at different speeds. For instance, a 2023 study found that males may have a higher BMR due to more body and fat-free mass. This means they burn more calories at rest. An 8-week study that included more than 2,000 participants eating an 810-calorie diet also found that males lost 16% more weight than females, with relative weight loss of 11.8% and 10.3% in females.
Age and Weight Loss: What You Should Know
Age also affects weight loss. On average, people gradually gain weight until age 75, but body weight may decrease. Older adults tend to experience increases in fat mass and decreases in bone density and muscle mass. Muscle mass weighs more than fat. Older adults are also more likely to have some health conditions that may cause a loss of muscle mass and function, such as sarcopenia. Similarly, they’re more likely to have multiple health conditions, which could increase BMR. These factors may all contribute to unintentional weight loss.
How Your Starting Weight Affects Your Weight Loss Journey
Your initial body mass and composition may affect how quickly you can expect to lose weight. Understanding that different absolute weight losses (in pounds) can correspond to the same relative weight loss percentage in other individuals is crucial. For example, a 250-lb person who loses 10 lb will lose an equal percentage of their body weight as a 125-lb person who loses 5 lb. The National Institutes of Health (NIH) Body Weight Planner is a helpful guide to help you determine how much you can lose based on your initial weight, age, sex, and how many calories you take in and expend.
Calorie Deficit: How It Affects Weight Loss
The extent of your calorie deficit may affect how quickly you lose weight. For example, consuming 500 fewer calories daily for 8 weeks will likely result in more significant weight loss than eating 200 fewer calories daily. However, be sure not to make your calorie deficit too large. Doing so may increase your risk of nutrient deficiencies and losing muscle mass rather than fat mass.
Other Factors That Affect Weight Loss
Several other factors can also affect your weight loss rate, including genetics; not getting enough sleep, as this may increase hunger, affect hormones, and cause eating behavior changes; some medications, such as for depression, hypertension, epilepsy, diabetes, and allergies; some health conditions, such as chronic stress, depression, hypothyroidism, and Cushing syndrome; and a family history of obesity or overweight.
8 Expert Tips for Calorie Deficit Diet
1. Count Your Calories with DietAI
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Ramp Up Your Protein Intake
Research shows eating enough protein helps preserve lean muscle mass during weight loss (so the pounds you lose are less likely to be muscle), and keeps you feeling full for longer. Try to get 10% to 35% of your calories from protein. Make sure you're eating protein-rich food with each meal and snack. Aim for a mix of animal- and plant-based protein foods, such as Lean meats such as chicken and turkey, Fish and seafood, Nuts and seeds, Beans and legumes, and Low-fat dairy products. Discuss your protein intake with a healthcare provider if you have liver or kidney disease, as eating higher protein levels may not be appropriate for you.
3. Increase Your Fiber Consumption
Fiber is a part of plant foods that humans can't fully digest. Instead, fiber slows digestion to keep you fuller for longer and promote bowel regularity—the role of fiber in energy balance. High-fiber foods include:
Beans, lentils, and other legumes Guava, raspberries, kiwi, and other fruits
Artichoke, sweet potato, broccoli, and other vegetables
Unsweetened wheat cereals, brown rice, oat bran, and other whole grains
Pumpkin seeds, almonds, and other nuts and seeds
An adequate fiber intake is 14 grams for every 1,000 calories consumed daily. Eating more high-fiber foods helps you stay full longer, so you'll be less likely to need to reach for additional snacks.
4. Combine a Calorie Deficit with Exercise
Moving your body more and working out are excellent ways to increase your calorie deficit. Try to work in more movement and exercises by:
Joining group fitness classes
Taking at least 10,000 steps per day
Doing strength and cardio workouts a few times a week
Trying different types of workouts to find one you like
Asking a friend to be an accountability partner
Meeting friends for a walk rather than a meal
Parking farther away from your destination
Taking the stairs instead of the elevator when possible
Adults should get at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise per week.
Examples of moderate-intensity exercises include brisk walking, tennis, and dancing.
5. Avoid Simple Carbs
Curb your simple carbs. White bread, white rice, regular pasta, and other low-fiber, high-carb foods won't help you feel as complete as high-fiber complex carbs like brown rice, other whole grains, and whole fruits and vegetables.
6. Make Light Restaurant Choices
Go light at restaurants. Avoid large portions and high-fat menu offerings. Start with a small salad or a light soup to fill you up, so you don't overdo it. Have fresh fruit or sorbet for dessert.
7. Check Food Labels
Read food labels. Important info, like calorie counts and sugar content, can help guide your choices. Take time to compare. For example, some yogurts contain more sugar than others, even if they have less fat.
8. Limit Prepackaged Meals
Limit prepackaged meals. These often contain more fat, sugar, and salt than you want. Cooking meals made from whole foods puts you in greater control.
What to Eat in a Calorie-Deficient Diet
Discover Nutrient-Dense Non-Starchy Vegetables
Non-starchy vegetables are low in calories and rich in vitamins, minerals, and antioxidants. They also contain fiber, which can help keep you full as you cut calories. You can eat generous portions of these foods without worrying about exceeding your daily calorie goals. Not only will these foods help you slim down, but they may also reduce your risk of chronic diseases. Aim to fill half your plate with non-starchy vegetables to boost the nutrition of your meals as you lose weight. Some examples include: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, and tomatoes.
Fruits: Nature’s Sweet Treats
Fruits provide essential nutrients and are naturally sweet, making them a healthy substitute for added sugars and processed foods. Like non-starchy vegetables, fruits are low in calories and fiber, which can help you feel full while you lose weight. Most fruits have a low glycemic index (GI), meaning they won’t spike blood sugar levels like other high-sugar foods. Instead, they provide a steady energy source that can help fuel your workouts and daily activities. Berries, apples, pears, citrus fruits, melon, grapes, and bananas are all great choices.
Starchy Vegetables: The Healthier Carbs
Starchy vegetables also provide essential nutrients and fiber, but contain more calories and carbohydrates than non-starchy vegetables. While you should monitor portion sizes when including these vegetables in a calorie-deficient diet, they can add healthy meals. Unlike refined carbohydrates, starchy vegetables are nutrient-dense and can help keep you full. Some examples include potatoes, peas, sweet potatoes, plantains, and butternut squash.
Protein Sources: Fish and Shellfish
Fish and shellfish are excellent sources of protein that are low in calories and high in nutrients. Studies show that increasing your protein intake while losing weight can help reduce muscle loss and promote fat loss. Additionally, protein can help keep you full and satisfied as you cut calories. Fish and shellfish are also rich in omega-3 fatty acids, which may help reduce inflammation, support heart health, and improve brain function. Aim for at least two servings of fish each week, and consider incorporating various species to optimize nutrient intake. Some healthy options include sea bass, salmon, cod, clams, shrimp, sardines, trout, and oysters.
Eggs: A Nutrient-Dense Powerhouse
Eggs are one of the most nutritious foods you can eat. Whole eggs are incredibly healthy, low in calories but packed with protein, vitamins, and minerals. Eating eggs for breakfast can help you feel fuller than other breakfast foods, which may help you eat fewer calories throughout the day. Eggs are also incredibly versatile and can be prepared in numerous ways to keep your meals interesting.
Poultry and Meat: Lean Protein Options
Chicken and turkey are popular choices for people trying to lose weight because they are low in calories and protein. However, other types of poultry and meat, including beef, bison, and lamb, can also be part of a healthy diet. These foods are rich in iron, zinc, and vitamin B12, supporting your energy levels and metabolism as you lose weight.
Plant-Based Protein Sources: Tofu and Tempeh
Tofu and tempeh come from soybeans and are excellent protein sources for vegetarians and vegans. Both foods are low in calories and can help you feel full as you lose weight. Additionally, they contain several essential vitamins and minerals for overall health. Tofu and tempeh are versatile and can be used in various dishes, making them easy to incorporate into your diet.
Whole Grains: Nutritious and Filling
Whole grains are excellent sources of complex carbohydrates, fiber, and vitamins and minerals. Unlike refined grains, they can help keep you full and provide steady energy for your workouts and daily activities. While portions should be monitored when including grains in a calorie-deficient diet, some studies show that eating whole grains may help promote fat loss. Quinoa, barley, bulgur, farro, oats, brown rice, and millet are all nutritious options.
Legumes: Nutrient-Dense and Affordable
Legumes, including beans, lentils, and peas, are excellent sources of protein and fiber. They can help support your weight loss goals by keeping you full and satisfied as you cut calories. Additionally, legumes are rich in vitamins and minerals that can help support overall health. They are also affordable and easy to incorporate into various dishes, making them a great addition to your diet.
Healthy Fats: Avocados and Olive Oil
Healthy fats can help make your meals more satisfying as you lose weight. Incorporating small amounts of nutrient-dense fats, like avocados and olive oil, can enhance flavor, improve nutrition, and support health. Unlike saturated and trans fats, healthy fats can help reduce inflammation and support heart health. Avocados, nuts, seeds, and fatty fish are all nutritious sources of healthy fats.
Dairy Products: Choose Low-Fat Options
Dairy products are good sources of protein, calcium, and other nutrients that can support your health as you lose weight. While full-fat options can be included in moderation, low-fat varieties are less calorie-dense and can help you meet your targets with less food. For example, plain yogurt can easily be incorporated into various dishes, smoothies, and salad dressings. Furthermore, it can be eaten on its own or with added fruits and nuts for a nutritious snack that can help you feel full as you cut calories.
Seeds and Nuts: A Small Handful Goes a Long Way
Like healthy fats, seeds and nuts are nutrient-dense foods that can help satisfy your meals as you lose weight. They are high in calories, so it’s important to watch portion sizes when including them in a calorie-deficient diet. A small handful can provide numerous health benefits and enhance the flavor and nutrition of your meals. Nuts, seeds, and butters can also be incorporated into smoothies, salads, and baked goods for nutrition.
Unsweetened Plant-Based Milks
If you’re trying to lose weight, unsweetened plant-based milks can be a healthy alternative to cow’s milk. Many varieties are low in calories and can help you reduce added sugars and saturated fats. For example, one cup of unsweetened almond milk contains just 30 to 40 calories, while the same amount of skim milk has over 80 calories. To lose weight, consider using unsweetened coconut, almond, cashew, or hemp milk to replace dairy in your smoothies and recipes.
Season Your Food
Using herbs and spices to season your food can enhance flavor without adding extra calories. Many seasonings have unique health benefits that can support your weight loss goals. For example, research shows capsaicin, a compound found in chili peppers, may boost metabolism and help reduce body fat. Another study suggests that ginger may help reduce inflammation and promote healthy digestion.
Use Low-Calorie Condiments
Condiments can help add flavor to your meals and prevent diet boredom as you lose weight. Many commercial products are high in calories and added sugars, so reading labels and choosing wisely is essential. Instead, opt for lower-calorie alternatives. For example, try vinegar-based sauces or plain vinegar instead of barbecue sauce to flavor your grilled meat. You can also enhance flavor with fresh herbs and spices for a nutritious, low-calorie option.
Drink Water
What you drink can also impact your weight loss efforts. Sugary beverages like soda, sweetened teas, and flavored coffees are high in calories and can lead to unwanted weight gain. Instead, drink water to stay hydrated and support your weight loss goals. Not only is water calorie-free, but it can also help keep you full and may even help boost metabolism. Diets high in protein and fiber can dehydrate, so drinking water can help your body adjust as you lose weight.
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Download DietAI Today for 80% Off!
Every food contains nutrients that impact the body's performance. These nutrients fall into macronutrients (macros) and micronutrients (micros). Macros provide the body with energy (calories), while micros help regulate numerous bodily functions. There are three types of macros: carbohydrates, protein, and fat. Each plays a unique role in human health. Carbs are the body's primary source of energy. Protein is essential for building, repairing, and maintaining bodily tissues, including muscles. Fats assist with hormone production, nutrient absorption, and energy. While all macros are crucial for a balanced diet, each has unique characteristics that affect health and performance differently.
For example, carbs can be further divided into simple and complex carbs. Simple carbs (sugars) provide quick bursts of energy but can spike blood sugar levels. Complex carbs, or starches, provide longer-lasting energy and are often rich in vitamins and minerals. When you consume protein, your body breaks it down into amino acids, some essential for muscle growth and repair. Fats also contain different types, such as saturated, unsaturated, and trans fats, each affecting the body differently.
Unlike macros, micros do not provide energy but are crucial for metabolic processes that release energy. There are two types of micros: vitamins and minerals. Both occur naturally in foods and support numerous functions in the body. For example, different vitamins help with energy production, immune function, and tissue repair. Minerals such as calcium and magnesium assist with muscle contractions and bone health. While all foods contain macros and micros, their composition can vary widely. For example, fruits and vegetables are high in vitamins, minerals, and fiber but low in protein and fat. Meat and dairy contain high levels of protein and fat but are low in vitamins and minerals. Understanding macros and micros and how they impact health can help you make better dietary choices.
For example, suppose you're trying to lose weight to improve overall health or prepare for a surgery. In that case, you should minimize your intake of certain foods to reduce body fat and improve your metabolic health before the operation. In this case, eating for macros and micros can help you make better choices. Instead of focusing on calories, you can target foods that are low in fat and high in protein to promote muscle repair and recovery, while also providing the vitamins and minerals needed to support immune function and metabolic processes.
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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