How To Stick To a Calorie Deficit [6 Best Methods]

How to Stick to a Calorie Deficit

To stick to a calorie deficit, you need to have meals planned in advance, keep track of their calories, and choose foods that help you feel full for longer. As well as other techniques described in this article below.

To answer the question about how to stick to a calorie deficit in greater detail, let’s look at this list:

1. Understand Your Caloric Needs: Calculate your base and subtract 500–750 calories for a calorie deficit.

2. Plan Your Meals: Prepare a weekly meal plan with nutrient-dense foods.

3. Track Your Calories: Use a food diary app or a journal to record everything you eat.

4. Choose satiating foods: Eat foods high in protein and fiber to keep you feeling full longer.

5. Stay Hydrated: Drink plenty of water throughout the day.

6. Monitor Your Progress: Weigh yourself weekly, not daily, to track your progress.

7. Stay Consistent: Stick to your calorie deficit plan even on weekends and holidays.

8. Exercise regularly: Exercise helps create a calorie deficit and boosts metabolism.

6 Best Methods

“ Sticking to a calorie deficit isn't a walk in the park. ”

No crash diets, no starving, and no crazy workouts.

Instead, we’ll keep it simple, and explore the small changes and tricks to help you stick to a calorie deficit.

So, grab a drink, get comfy, and let’s uncover the secrets to sticking to a calorie deficit with these 6 easy tips.

How To Stick To a Calorie Deficit

1. Water techniques

“ Flavored Water ”

Add flavor to water to satisfy sweet cravings after meals.

Flavoring water satisfies sweet cravings post-meals, reducing the need for high-calorie drinks or snacks.

It curbs overeating, aids in hydration, and psychologically fulfills desires for sweets, supporting a calorie deficit by promoting healthier habits without added calories.

“ Drink Water ”

Invest in a good water bottle and aim to drink 3-4 liters a day.

Having a cool water bottle handy and sipping 3-4 liters daily helps you feel full.

It cuts down on random snack attacks, and can keep those tricky hunger pangs in check.

“ Stay Hydrated ”

Drink a lot of water, especially after meals, to help feel full.

Drinking plenty of water, especially after meals, is super helpful for feeling full without extra calories.

It tricks your stomach into thinking it’s more satisfied, so you snack less and keep that calorie count in check.

2. Mental techniques

“ Delaying Dinner ”

Push dinner to later in the evening to avoid feeling hungry at bedtime.

Delaying dinner to later in the evening is a smart move.

It helps you dodge those pesky late-night hunger pangs, so you’re less tempted to snack before bed.

“ Therapy and Nutritionist Consultation ”

Seek professional help if necessary for behavior change and diet management.

Getting help from a pro for changing your habits and managing your diet can help you stick to a calorie deficit.

They give you custom tips and support, like having a friendly coach.

“ Understand Hunger and Emotions ”

Recognize the reasons behind feeling hungry or wanting to eat, such as stress or habit.

Understanding why you get hungry, like stress or habit, can make it easier to stick to a calorie deficit.

It lets you tackle those triggers and find healthier ways to deal with them.

So, you’re less likely to overeat and more likely to reach your goals.

3. Changes in food consumption

“ Eat More Fruits and Vegetables ”

Choose high volume, low-calorie foods like strawberries for snacking.

High volume, low-calorie foods like strawberries help ya stick to a calorie deficit ‘cause they fill you up without busting your calorie budget.

You can munch on them without feeling guilty because they’re not heavy on calories!

“ Choose Low-Calorie Density Foods ”

Eat foods like baked chicken breast and steamed veggies, which are filling but low in calories. Include a large salad with meals and opt for low-fat proteins.

Eating foods like baked chicken breast and steamed veggies is a smart move because they’re both super filling but won’t pack on the calories.

When you include a big salad with your meals, it adds volume to your plate without adding a ton of calories, making you feel satisfied without overdoing it on calories.

Opting for low-fat proteins is a good idea because they provide the essential nutrients you need without the excess calories from fat.

“ Avoid High-Calorie Foods ”

Steer clear of oils, nuts, seeds, sauces, calorie drinks, juices, cheese, and high-fat proteins.

These foods are calorie-dense, meaning they pack a lot of calories into a small serving.

Cutting them out makes it easier to reduce overall calorie intake without feeling hungry.

Oils, nuts, and seeds are loaded with fats, which are calorie-heavy.

Sauces often add extra calories without filling you up.

Calorie drinks and juices are liquid calories that don’t satisfy hunger like solid foods.

Cheese is tasty but calorie-packed, so limiting it can help with a calorie deficit.

High-fat proteins, like fatty cuts of meat, can add extra calories.

“ Low-Calorie Snacks ”

Keep low-calorie snacks like popcorn and vegetables readily available.

Having low-calorie snacks like popcorn and veggies on hand makes it easy to munch on something tasty without wrecking your calorie budget.

When you’re hungry between meals, these snacks are a guilt-free option.

Plus, they’re convenient and require little prep, so you’re less tempted by high-calorie alternatives.

4. Behavioral changes

“ Use a Food Scale ”

Accurately measure food portions to avoid inadvertently consuming more calories.

Accurate food portion measurement prevents overeating.

It helps you hit your daily calorie goal.

It also boosts awareness of your food choices, aiding in sticking to a calorie deficit.

“ Food Tracking and Patience ”

Track food intake and be patient with yourself. Recognize overeating habits and find sustainable eating habits.

Tracking food intake helps you stay aware of what you eat, making it easier to manage calories.

Being patient means not expecting instant results and staying motivated.

Recognizing overeating habits allows you to address them and make better choices.

Finding sustainable eating habits ensures you can maintain a calorie deficit in the long run.

Get a convenient food tracker app to make it easier for yourself: Calorie Tracker app .

It’s like a journey – step by step, you’ll get there!

“ Exercise ”

Engage in weight lifting to burn more calories.

Weight lifting builds muscle, which boosts metabolism.

A higher metabolism burns more calories throughout the day.

When you’re in a calorie deficit, every calorie counts.

Lifting weights helps you preserve lean muscle mass.

This prevents your metabolism from slowing down.

Plus, it makes you feel strong and confident.

So, you’re more likely to stick to your calorie deficit.

“ Meal Planning ”

Pre-log meals and plan the day’s calories in advance to reduce impulsiveness.

Pre-log meals and plan the day’s calories in advance to reduce impulsiveness because it gives you a clear roadmap for your eating.

When you know what you’re going to eat, you’re less likely to grab unhealthy snacks on a whim.

It helps you stay accountable to your calorie goals.

Plus, it allows you to make smarter food choices and avoid overeating.

“ Behavioral Change Strategies ”

Write down everything you eat along with hunger levels, emotions, and how you feel after eating to identify patterns and triggers.

Tracking what you eat, hunger, emotions, and post-meal feelings helps stick to a calorie deficit because it brings awareness.

You see what you consume, how you feel, and why you eat.

Patterns emerge, revealing areas for improvement.

5. Add protein whenever it is possible

“ Focus on Protein ”

Consume a significant amount of protein in every meal to feel fuller.

Consuming protein in every meal helps with a calorie deficit because it keeps you feeling full.

Protein takes longer to digest, so it keeps hunger at bay.

When you’re full, you’re less likely to overeat and break your calorie deficit.

Plus, protein helps preserve muscle mass during weight loss, which is a win-win!

Eating protein in every meal helps you feel fuller for longer.

It’s like a secret weapon for sticking to a calorie deficit.

When you consume protein, your body takes its sweet time digesting it.

That means you won’t be raiding the fridge for snacks as often.

Plus, it helps preserve muscle mass while you’re shedding those extra pounds.

“ Prioritize Protein and Vegetables ”

Include a significant amount of protein and vegetables in every meal and snack.

Protein fills you up and keeps you feeling satisfied, so you’re less likely to raid the fridge for extra snacks.

Veggies are low in calories but high in fiber, making you feel full without adding a bunch of calories.

So, when you load up on protein and veggies, you’re getting the best of both worlds – tasty, satisfying food that won’t wreck your calorie budget.

6. Calculate your calorie deficit needs

Use our calorie deficit calculator to calculate your calorie deficit level.

It is a free and easy to use tool.