Search Weight Loss Topics:




Dec 9

Calorie Deficit | What is a Healthy Calorie Deficit? – Bicycling

Long Term Weight Loss Comments Off on Calorie Deficit | What is a Healthy Calorie Deficit? – Bicycling

It sounds simple enough: To lose weight, you expend more calories than you take ina.k.a. you create a calorie deficit. If you were to judge this weight loss tip on social media chatter, it would probably rank pretty high in ways to shed pounds. But it can also bring more attention than necessary to calorie countingand take some of the joy factor out of eating.

Plus, creating a calorie deficit is one thingmaintaining it is another. To stick with it long enough to see results, you have to undo that diet mentality. You know, that pressure to cut foods left and right until all thats left is bland chicken and broccoli? Instead, focus on creating a healthy calorie deficit while still eating the foods you love.

A healthy calorie deficit should, in theory, result in slow, maintainable weight loss, says Colleen Johnson, M.S., R.D., a registered dietitian nutritionist and adult diabetes educator at Joslin Diabetes Center. Thats an average loss of one to two pounds per week, according to the Centers for Disease Control and Prevention (CDC).

In other words, a healthy calorie deficit is a lot more enjoyable than restrictive dieting. And it also happens to be more effective long-term.

Sadly, finding your ideal calorie deficit for weight loss isnt always straightforward. Theres no perfect number or range, says M. Nicholas Burke, M.D., an avid cyclist and a cardiologist with Allina Health in the Minneapolis area.

For this reason, its a good idea to get input from a doctor or registered dietitian. They may estimate your resting metabolic rate (how many calories you burn at rest) and subtract a modest number of calories (typically 250 to 500) to find a daily calorie range for you. You can even look for a doctor or dietitian specializing in sports nutrition and ask them to create a customized meal plan that takes your cycling routine into account.

As a cyclist, its essential to stay well-fueled. So, take care when deciding which foods to cut back on, and be sure not to eliminate whole food groups to speed up your weight loss. A balanced diet that includes a variety of sources of macronutrients and micronutrients will provide numerous benefits to the body and mind, Johnson says. Omitting certain foodsnot to mention whole food groupscan mean missing out on these benefits.

Restricting carbs, for example, is usually a bad idea. Avid cyclists consistently burn fuel and have higher recommendations for carbohydrate intake than the general population, Johnson explains. Getting in too few carbs will only come back to bite you when you ride, causing that mid-workout energy crash known as bonking.

However, you could focus on having smaller portions of certain types of carbsnamely, simple ones. Dr. Burke says that by aiming to eat fewer of these types of carbswhich youll find in high-calorie foods like pastries, ice cream, and sodacan be a good starting point when youre aiming to cut back on calories. Plus, they dont pack much of a nutritional punch so youre not missing out on essential vitamins and minerals.

Keep in mind, its the idea of labeling certain foods off-limits or making drastic dietary changes that can not only feel overwhelming, but it also takes the joy out of eating. Whats worse: A diet thats too restrictive can make you tired, irritable, and constantly hungry, Johnson says.

Instead, keep your eye on small changes. Weed out cookies one day a week or reach for fresh veggies over potato chips on another day.

A calorie deficit can be a great tool for weight loss. However, there are other factors that can influence your numbers, including stress, sleep, hormones, body composition, and even your genetics, Johnson says.

Stress, for instance, can throw a wrench in your efforts if left to run wild. When people are stressed, they may have abnormal hunger and fullness cues, experience loss of appetite, or they may overeat in some cases, Johnson says.

Similarly, a lack of sleep can intensify your cravings for salt, sugar, and fat, and make you more likely to overeat, she adds. In fact, a study published in February 2020 in the Journal of the American Heart Association found that women with insomnia ate up to 286 more calories per day than their well-rested counterparts.

So, while focusing on a calorie deficit can be helpful, dont let it overtake your life. Make sure youre giving attention to other components of a healthy lifestyle, like stress management, sleep, balanced diet, and regular exercise.

Weight loss doesnt have to be miserable. Creating a healthy calorie deficit is not only more enjoyable than a restrictive diet (because who wants to cut their favorite foods anyway?), but its also the more effective approach. Not to mention, following a healthy calorie deficit helps ensure you have the energy you need for your rides. Work with a doctor or registered dietitian to create a healthy eating plan to support your weight loss and performance goals.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read the original post:
Calorie Deficit | What is a Healthy Calorie Deficit? - Bicycling

Related Posts

    Your Full Name

    Your Email

    Your Phone Number

    Select your age (30+ only)

    Select Your US State

    Program Choice

    Confirm over 30 years old

    Yes

    Confirm that you resident in USA

    Yes

    This is a Serious Inquiry

    Yes

    Message:



    matomo tracker