How to: Calorie Deficit for Women

Summary

This energetic guide breaks down sustainable fat loss for beginners: what calories, BMR and TDEE are, and why a calorie deficit is necessary. It warns against extreme dieting or relying only on intense cardio, and instead recommends a balanced approach—moderate (~20%) calorie reduction paired with more daily movement like walks. Track intake with a food scale and app, prioritize protein (about 1g per pound of ideal bodyweight) to preserve muscle, and do resistance training at least three times weekly. Use 12-week deficit blocks followed by a maintenance month, focus on photos/measurements over the scale, and stay consistent and patient.

Takeaways

• 😀 Prioritize protein: Eating protein helps you feel fuller, supports muscle retention, and has the highest thermic effect, which burns more calories during digestion.
• 😀 Protein helps with fat loss: It keeps you satisfied and ensures that your body burns more calories just from digesting it compared to other macronutrients.
• 😀 Strength training is essential: Engaging in resistance training signals to your muscles that they are needed, preventing muscle loss during fat loss phases.
• 😀 Aim for 3 full-body strength workouts per week: At least three 30-minute sessions with dumbbells or bodyweight exercises are key to maintaining muscle while losing fat.
• 😀 Set a daily step goal: Aiming for 8,000-12,000 steps daily helps you burn calories throughout the day without overwhelming your body.
• 😀 Find your calorie deficit and protein target: Use a calorie calculator to find a sustainable deficit and ensure you're hitting your protein goals to preserve muscle mass.
• 😀 Start with the highest calorie estimate: When using online calorie calculators, choose the highest number to begin with to ensure you're not eating too little.
• 😀 Avoid eating back exercise calories: Your calorie deficit should already account for the calories you burn through exercise, so don't add them back into your intake.
• 😀 Body recomposition over scale weight: Focus on how your clothes fit and how your body looks in the mirror rather than just the number on the scale.
• 😀 Consistency over perfection: Fat loss is a learning process, and being consistent with your efforts is more important than aiming for perfection every day.
• 😀 Take progress photos regularly: Capture front, side, and back photos weekly to track changes in your body, as weight alone doesn’t reflect body recomposition accurately.

Q & A

Why is protein important for fat loss?

Protein is essential for fat loss because it keeps you feeling fuller for longer, reducing hunger and preventing overeating. Additionally, protein has a high thermic effect, meaning your body uses more calories to digest it compared to carbs or fats, which aids in fat loss.

How does protein help preserve muscle mass during a calorie deficit?

When in a calorie deficit, your body could burn both fat and muscle for energy. Protein helps signal to your muscles that they should be preserved, not burned. It supports muscle repair and growth, especially when combined with resistance training.

What is the thermic effect of food and how does it affect fat loss?

The thermic effect of food refers to the energy the body uses to digest, absorb, and metabolize nutrients. Protein has the highest thermic effect, burning about 20-30% of its calories during digestion, which helps support fat loss by increasing calorie expenditure.

What is the minimum frequency of strength training recommended for fat loss?

The script suggests committing to at least three strength training sessions per week, with each workout being around 30 minutes. This helps signal to the muscles to stay while you burn fat and helps tone your body.

Should I focus only on protein and avoid other macronutrients for fat loss?

No, the script emphasizes the importance of balancing all three macronutrients—protein, carbs, and fats. While protein is key for fat loss, you still need carbs and fats for energy, health, and overall metabolic function.

How do I find my calorie deficit target?

To find your calorie deficit, start by using a calorie calculator to estimate your maintenance calories. From there, create a calorie deficit by consuming slightly fewer calories than your body needs for maintenance, usually around 10-20% fewer.

How long should I stay in a calorie deficit phase?

The script recommends staying in a calorie deficit for about 12 weeks, after which you should transition to a maintenance phase for at least one month. This gives your body time to adjust and recalibrate before potentially starting another fat loss phase.

How can I track my progress during a fat loss phase if the scale doesn't tell the full story?

Instead of focusing solely on the scale, the script advises tracking progress by taking front, side, and back photos every week. Also, consider using a measuring tape to track inches lost, as body recomposition (losing fat while gaining muscle) often leads to changes that the scale doesn't reflect.

Why should I not eat back the calories I burn from exercise?

When using a calorie calculator, your activity level is already taken into account when determining your calorie needs. Therefore, you don’t need to eat back the calories you burn during exercise, as it could interfere with maintaining your calorie deficit.

What is the recommended step count for fat loss?

The script suggests setting a daily step count goal between 7,000 to 12,000 steps, depending on what’s sustainable for you. This helps increase calorie expenditure throughout the day without adding unnecessary stress on your body, which is important for fat loss.