What’s better for weight loss? Well, that depends on your view of better! There are pros and cons to either a bigger energy deficit for a short period of time, or a longer more moderate diet. But rapid weight loss isn’t necessarily as bad as people commonly assume.
One consideration is how you deal with the deprivation that dieting causes. If you can tough it out (for wont of a better expression) would you rather diet hard for a smaller duration then get back to maintenance? Or is your hunger when at a big deficit great enough that you can’t adhere, making a smaller deficit over a longer period of time more manageable.
That’s the crux here. There’s no right answer – or ‘better’ way. There’s just what works for you.
The Numbers
To lose 1kg of body weight you need an energy deficit of ~7700 calories. Lots of online calculators give a 500kcal daily deficit (3500 over the week) because that equates roughly to 1lb, or just under half a kilogram. If you aren’t in a rush and are making lifestyle changes (rather than a fixed end point goal) then a 15% deficit can work well. That’s actually what I tend to do myself as I like the flexibility and don’t have a target I’m chasing currently.
So.. rapid weight loss or slow and steady?
Whether you decide to diet more quickly or slowly you can still be flexible with your plan. Options include bigger deficits in the week for a larger allowance on weekends or for social events. Just remember there is much less room for flexibility when you are in a larger deficit – but you’ll get to your goal faster and then be able to move forward at maintenance.
Reference: Mac Nutrition Uni
(Reposted from Instagram)
