≡Caloric deficit
Calorie deficit happens when you burn more energy than you consume. In other words, your body uses both the food you eat and what is already stored (the famous body fat).
How This Works in Practice
Your body burns calories to breathe, think, walk, and train
Food provides energy
When intake is lower than expenditure, the body makes up the difference by using stored energy
It’s not punishment — it’s adaptation.
What a Calorie Deficit Is NOT
It’s not starving yourself
It’s not cutting all carbohydrates
It’s not doing endless hours of cardio
An extreme deficit may lead to fast weight loss… but it almost always comes at a cost later.
How to Create a Deficit Without Suffering
Here’s the key:
Adjust portions, don’t eliminate foods
Eat more protein and fiber (they increase satiety)
Drink water (a lot of hunger is actually hidden thirst)
Move more throughout the day
Small changes add up.
Deficit + Training = Better Results
Strength training helps preserve muscle
Cardio increases calorie burn
Both together work best
Without training, the body loses weight.
With training, it loses fat.
Sleep and Stress Matter Too
Poor sleep and high stress disrupt hunger signals, increase cravings for sugar, and make a calorie deficit harder to maintain.
Did you know?
