How to Create a Caloric Deficit

You are what you eat, and by consuming fewer calories you can eat your way lean. Losing 1 to 2 percent of your body weight per week is a healthy rate of weight loss, and you can reach that goal by burning 500 to 1,000 calories more than you consume each day. Creating a caloric deficit is a matter of being creative and calorie conscious with every meal and snack that you consume. Unless you have a medical condition that impairs your ability to maintain a healthy weight, creating even a slight caloric deficit in your diet will help you to shed those extra pounds.

Things You'll Need

• Calculator

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Instructions

• 1

  Calculate your current caloric consumption.

  Write down the specifics of every meal, snack and beverage that you consume within a day along with the serving size. For example, at breakfast you may eat two slices of brown rice bread, 2 tbsp. almond butter, one slice bacon, 1 cup blueberries, 12 oz. coffee with 2 tbsp. half-and-half. Repeat this step for all of the meals, snacks and beverages that you consume within a day.

• 2

  Calculate the number of calories that you consumed for every meal. For example, two slices of brown rice bread equals180 calories; 2 tbsp. almond butter equals 200 calories. Repeat this step for all of the meals, snacks and beverages on your list.

• 3

  Create a caloric deficit in your personal menu while still enjoying your favorite foods. For example, consume one slice of brown rice bread instead of two which will save you 90 calories. Or, use only 1 tbsp. almond butter instead of two, which will save you 100 calories.

• 4

  Choose a lower calorie food to replace a higher calorie food. For example, use 2 tbsp. apple butter instead of 2 tbsp. almond butter and save 60 calories; or save 30 calories by choosing one slice turkey bacon instead of one slice regular (pork) bacon.

• 5

  Burn more calories each day by being more active. According to the activity calculator on the Calories Per Hour website, a 150-lb. individual burns over 300 calories by participating in low-impact aerobics for one hour.

• 6

  Don't compromise the nutritional value of your menu by focusing solely on calories. Keep in mind that some higher calorie foods have their benefits too, as they may be more nutritionally dense, and in turn may cause you to feel more satiated. For example, 1 slice brown rice bread weighs in at 90 calories, compared to one slice white bleached flour bread at 50 calories. You may save a few calories, but it's obvious which one is healthier for you.