#Ioda health weight loss how to#

Eating fewer calories than your body needs will result in fat loss by encouraging your body to use its own fat for fuel. You’d most likely lose around 0.5 to 1% of your body weight per week.įor example, if you weigh 180lbs, you could expect to lose between 0.9lbs to 1.8lbs per week.Ī 300-calorie deficit should also be easy to adhere to as long as your maintenance calories are reasonable and your metabolism hasn’t slowed down too much from dieting on and off. What Can You Expect Being on a 300-Calorie Deficit?Ī 300-calorie deficit will result in weight loss but at a slow enough pace that you can maintain your muscle mass and look strong and lean. If you struggle to lose weight on 1200 calories a day, check out Eating 1200 Calories Per Day & Not Losing Weight (Why?). Most people require more than 1200 calories just to perform basic functions like breathing. If your maintenance calories are 1500 or below, a 300-calorie deficit isn’t the best option for you unless you’re competing in a bodybuilding competition. If you want to lose weight and your maintenance calories are above 1500, a 300-calorie deficit is a great option for you. That being said, as long as your maintenance calories are appropriate based on your sex, age, height, body composition, and activity level, and you’re not already underweight, then a 300-calorie deficit is healthy.Ī 300-calorie deficit is appropriate for those who want to lose weight conservatively to retain muscle mass, but it may not be aggressive enough for those who want to lose weight more quickly. Rather, you should increase your calories to speed up your metabolism through reverse dieting.įor example, if you maintain your weight on 1500 calories or less, but your maintenance calories before yo-yo dieting were 2200 calories per day, it may not be healthy for you to implement a 300-calorie deficit because your metabolism is already slower than it should be.

If your maintenance calories are already lower than they should be because your metabolism has slowed down, it may not be healthy for you to implement a 300-calorie deficit. If you have a history of yo-yo dieting (dieting, falling off track, dieting again, falling off track again, etc.) your metabolism has likely slowed down, causing your maintenance calories to be lower than they should be based on your age, height, weight, and activity level. That being said, a 300-calorie deficit isn’t always healthy. 300 Calorie Deficit: Healthy or Not?Ī 300-calorie deficit is healthy because it leads to a healthy rate of weight loss where you’re able to reduce your body fat percentage without compromising your health. But too small of a deficit can make the process of losing weight very slow, and too large of a deficit can result in decreases in muscle mass, energy, and overall health. That being said, any deficit will work for weight loss. You have to eat less than your maintenance calories for your body to burn its resources (preferably fat) for fuel, which results in weight loss. If a 300-calorie deficit is appropriate for youĪ 300-calorie deficit means you are eating 300 calories less than your maintenance calories, which is the number of calories you need to maintain your body weight.įor example, If you maintain your body weight by eating 2000 calories per day, a 300-calorie deficit would be 1700 calories per day.Ī calorie deficit is required to lose weight.

#Ioda health weight loss how to#

However, it may not be the best course of action for those who maintain their weight on 1500 calories or less because it could result in excess hunger, low energy, and a slow metabolism.Īlthough a 300-calorie deficit is a great option for most people, it’s important to know how to implement it so you can be sure you’re actually on track to reach your goals.Īfter reading this article, you’ll learn: Is a 300-calorie deficit healthy? A 300-calorie deficit is healthy for most individuals who want to lose weight because it’s a conservative approach to weight loss. If you want to lose weight and you’re thinking of implementing a 300-calorie deficit, you’re probably wondering whether it’s enough or too much of a deficit based on your goals.