Without getting obsessive or being hangry.
It's true: Cutting calories is pretty much essential to losing weight.
To go from your current weight to a lower weight, you'll need to take in fewer calories, on average, than you currently are. For most people, the best way to do this is tweak their diet to eliminate some calories and exercise regularly to support the effort.
But that tip about cutting 500 calories a day to lose a pound a week? That's not really a thing.
Maybe you've heard that 3,500 calories equals a pound of fat and in order to lose one pound per week you need to cut 500 calories from your daily diet. But there are two reasons that this doesn't translate to people's IRL weight loss efforts, explains registered dietitian Brian St. Pierre of Precision Nutrition.
First of all, your body adapts to losing weight, so that 500-calorie deficit has incrementally less effect as time goes on — simply because as your body gets smaller, it requires fewer calories, says St. Pierre. The other thing that prevents weight loss from happening in this simple, linear way is that over time, the body's response to weight loss causes hormonal changes that make it harder to burn calories. "Those hormonal changes become more significant as you get leaner," St. Pierre says.
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That's why the amount of calories you cut is pretty much your call.
Since there's no mathematic equation for weight loss and because everyone responds differently to the physiological and emotional aspects of trying to lose weight, it takes some trial and error to figure out your caloric sweet spot, says Toronto-based registered dietitian Abby Langer.
What you want to do is find a point where you're losing weight consistently but also feel great physically and emotionally. In other words, you don't have to be the person who's working out all the time, skipping every dessert, and never having a cocktail. The trick is to align your caloric cut with your lifestyle. And Langer says that losing weight more slowly actually makes it easier to do consistently and effectively.
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