We all know that to lose weight, you have to balance a simple equation. You have to eat fewer calories than your body expends. So if you eat 2,000 calories — the daily recommended allowance for a woman — then you have to expend 2,100 calories to lose any weight. Much of this expenditure comes from general living (including burning calories in your sleep!), though it helps if you use more calories with exercise.
To balance the equation in your favour, you have to eat far fewer calories than you use. This means eating to a calorie deficit– and it’s at this point that many women find themselves struggling.
What Is A Calorie Deficit?
The amount of calories you need to live per day depends on your current weight and fitness. As an example, we’ll say your maintenance calories are around 2000 calories per day. This is the amount you can eat without gaining, or losing, weight.
If you want to lose weight, then you need to eat to a calorie deficit. If your maintenance is 2000, then you would want to eat around 1750 or 1800 calories a day. As you’re burning more calories than you consume, weight loss is inevitable.
Why Are Calorie Deficits So Difficult To Maintain?
Denial of food is a huge factor for many of us. We have become accustomed to eating in a particular way; when we have to reduce the amount we eat, we struggle. Motivation and willpower can assist with this, but inevitably, calorie deficits have a tendency to cause hunger– or what is mistaken for hunger, but is actually appetite.
What Is The Difference Between Hunger and Appetite?
Hunger is a physical process. When your stomach is empty, it creates a physical sensation; rumblings in your stomach, which you can both feel and hear. Hunger is your body demanding more food.
Appetite is an entirely different thing; appetite isn’t a physical process. You can be physically full of food, but your appetite can still be telling you to eat more. It’s not hunger you need to control when trying to lose weight; most of us can brush off feelings of our stomach growling. It’s appetite you need to be concerned with.
How Is Appetite Best Controlled?
Motivation and willpower, as mentioned, are key to controlling appetite.
Protein is also beneficial for controlling appetite, and various other foods have been shown to have appetite-suppressant qualities.
Some people find the physical act of eating increases their appetite; they start and don’t want to stop. They find that using products like Shake That Weight diet shakes helps them to control the urge to keep eating actual food. Increasing your water consumption should also help to suppress your appetite.
It’s also important to learn the difference between needing to eat and wanting to eat. Ask yourself if you are truly hungry prior to eating, or if you’re just eating because of boredom, or because it’s time to eat according to the clock.
If you can control your appetite, rather than focusing on controlling the physical sensation of hunger, then you will be able to meet your weight loss goals far sooner than you might expect!