A calorie deficit happens when you burn more energy than you consume, which can lead to gradual weight loss.
Key takeaways
- Safe weight loss is slow and steady, around 0.5 to 1 kilogram per week, achieved by a moderate calorie reduction and/or increased activity.
- Focus on nutritious foods, balanced portions, and enjoyable movement rather than extreme diets or skipping meals.
A calorie deficit simply means eating and drinking fewer calories than your body uses.
When your body doesn’t get enough energy from food, it draws on stored energy, including body fat, which can result in weight loss over time.
You can create a calorie deficit by:
- Reducing your calorie intake
- Increasing your physical activity
- Or combining both approaches
What is a calorie deficit?
Hi, I'm Riley.
If your doctor or healthcare professional has talked to you about losing weight, you may have heard of the term calorie deficit.
But what does that mean and how do you do it safely?
A calorie deficit simply means eating and drinking fewer calories than your body uses.
When this happens, your body draws on stored energy, including body fat.
This can lead to weight loss if the calorie deficit is sustained over time.
You can create a calorie deficit by adjusting what you eat, increase in your physical activity, or a mix of both.
It's important to lose weight safely and sustainably.
The key to successful and long term weight loss is to lose weight gradually.
A healthy rate of weight loss is around half to 1K per week.
That generally means reducing your intake by around 500 calories a day, but it does vary from person to person as it depends on your age, body composition and activity level.
While you might be tempted to go for a higher calorie deficit for faster weight loss, I wouldn't recommend this.
Very low calorie diets, skipping meals or cutting out whole food groups can be unsafe.
Your body still needs enough energy and nutrients to function properly.
If weight loss is one of your goals, focus on eating nutritious foods, watching your portion sizes and moving your body regularly in ways that you enjoy.
If you're unsure where to start or want help to lose weight in a healthy, sustainable way, speak to your GP or a dietitian.
They can help you find the right plan for your body and your goals.
Remember, weight loss can be challenging.
It's important to find a balance that also supports your physical and mental health rather than just focusing on the calories and the number on the scales.
See you next time.
How to lose weight safely
Losing weight safely and sustainably is about gradual changes.
A healthy rate of weight loss is around half to one kilogram per week, which usually means reducing your intake by roughly 500 calories per day.
This number can vary depending on your age, body composition, and activity level.
Very low-calorie diets, skipping meals, or cutting out whole food groups can be unsafe. Your body still needs enough energy and nutrients to function properly.
Instead, focus on:
- Nutritious foods to support your health
- Balanced portions to manage calorie intake
- Enjoyable movement to keep your body active
Getting support
If you’re unsure where to start, a GP or accredited practising dietitian can help you create a plan that’s tailored to your body, goals, and lifestyle.
Remember, successful weight loss is about balance, supporting both physical and mental health, not just numbers on a scale.
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1 National Health and Medical Research Council (NHMRC, 2023). Australian Dietary Guidelines.
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