Losing weight often comes down to eating less or moving more, but how much should you cut back on calories each day to see results? It may be less than you think.
To determine how many calories your body needs, you’ll first need to calculate your Total Daily Energy Expenditure (TDEE). This includes your Basal Metabolic Rate (BMR) — the calories your body requires at rest to maintain vital functions — along with calories burned through physical activity. Online calculators can help you determine your daily calorie requirements.
To lose weight, a typical approach is to reduce your calorie intake by 500-1,000 calories per day, which typically results in a weight loss of about 1 pound (0.45 kg) per week.
But research shows that even small calorie deficits, as little as 100-200 calories daily, can lead to sustainable, long-term weight loss. Although these gradual reductions may not result in rapid short-term weight loss, they are often more effective because they’re easier to stick with.
The role of hormonal changes
When you cut calories, your body’s metabolism tends to slow down in response to the lower energy intake, a process called adaptive thermogenesis. This can lead to a weight-loss plateau as your body tries to conserve energy, even when you’re eating fewer calories.
Hormonal shifts also play a key role. For instance, a reduction in calorie intake can lower thyroid hormones, which regulate metabolism, leading to a slower metabolic rate. Leptin, a hormone that controls satiety, decreases, increasing hunger while reducing metabolism. Additionally, the “hunger hormone” ghrelin rises, stimulating appetite and making it harder to stick to a calorie-restricted diet.
Insulin sensitivity can improve with a reduction in calorie intake, but sometimes insulin levels may drop, which can negatively affect metabolism. Elevated cortisol levels, especially in larger calorie deficits, can lead to muscle breakdown and fat retention. Meanwhile, hunger-regulating hormones like peptide YY and cholecystokinin can decrease, making you feel hungrier despite eating less.
Effective weight loss strategies
To overcome these metabolic changes and continue losing weight, it’s crucial to maintain muscle mass through activities like resistance training and consuming enough protein. Since muscle burns more calories at rest than fat, preserving lean tissue can help counteract a slowing metabolism.
Other strategies that support weight loss include:
- Gradual Caloric Restriction: Reducing your daily calorie intake by just 200-300 calories can help mitigate hormonal challenges and make weight loss more manageable.
- Focus on Nutrient-Dense Foods: Prioritize foods high in protein, fiber, and essential nutrients. These help you feel full longer, making it easier to maintain a calorie deficit.
- Regular Meals: Eating regularly can prevent hunger and prevent overeating.
For those who prefer not to track every calorie, here are a few easy strategies to reduce calorie intake:
- Portion Control: Use smaller plates or measure servings to avoid overeating.
- Healthy Swaps: Replace high-calorie snacks with healthier options, like fruits instead of sugary treats, or swap soda for water.
- Mindful Eating: Pay attention to hunger cues, eat slowly, and avoid distractions to prevent overeating.
- Drink Water: Having water with meals can increase satiety and reduce total calorie intake.
- Intermittent Fasting: Limiting eating to specific windows (e.g., noon to 8 p.m.) can help reduce calorie intake and improve metabolism.
Sustained weight loss is often the result of long-term behavioral changes. This includes staying physically active, practicing mindful eating, monitoring food intake, and having a support system to stay motivated.
Even modest weight loss—about 5-10% of body weight—can significantly improve metabolic health and reduce the risk of chronic diseases. While weight loss can be challenging due to the body’s adaptive responses, small, sustainable changes are often the most effective in the long run.
