Losing weight healthily means that shedding pounds may not be as immediate (or as much at first) as you might think. With that said, it’s important to keep in mind that your first goal when thinking about weight loss is finding what helps you feel best when it comes to the foods you eat and when and how to exercise. We checked in with a registered dietitian and health expert to learn more about the healthiest way to do a calorie deficit, and received several helpful tips and suggestions. Read on for advice from Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and assistant professor at the UCLA Fielding School of Public Health.
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Tip #1—Do a 250 Calorie + Burn Deficit
Most people want to lose weight at exceptional rates, Hunnes acknowledges, and many expect to lose several pounds per week. This, she says, "is not a healthy nor a sustainable way to lose weight, which is often from crash dieting and way too few calories." Instead, Hunnes often suggests a 250 calorie (from food) deficit + 250 calorie burn (from exercise) as the "best way to go about it." This can often lead to a 1-2 lb weight loss per week, which she deems much healthier, and "slow and steady and sustainable for long-term weight loss." As "you didn’t put all the weight on overnight," Hunnes notes, you "cannot expect to take it all off in just a few weeks."
#2— Add More Nutrient-Rich Foods To Your Diet
One common misconception many have about weight loss is stressing about foods to take away as opposed of those to add, Hunnes says. When thinking of what foods to add to make your meals healthier, you can provide yourself with even more essential nutrients to keep you fuller for longer. While doing a calorie deficit especially, Hunnes notes that it's vital to make sure you aren't skipping meals or eating less than your body needs to function. "Rather than walk around hungry with small portions of food, I recommend that people pile their plates with healthy high-nutrient foods such as vegetables, fruits, whole grains, nuts, seeds, and water," Hunnes explains. Often, she adds, we eat because we are actually dehydrated and need an “energy” pick-me-up. "If we have more water plus all the healthy foods mentioned above, we stay full longer on lower calories. And, if we slowly add up the calorie-burn, that also helps," she continues. A lot of people go "out of the gates too quickly and then burn out," Hunnes concludes, or they "overestimate how many calories they actually burn through exercise." Ultimatley, Hunnes advises you to remember that "slow and steady wins the race— with food, weight loss, and calorie burn."
