Having the energy to keep up with a weight-loss program is hard\u2014especially with winter dragging on and the urge to hibernate hitting hard. But the key to achieving a consistent calorie deficit requires you to be strategic about when and how you\u2019re working out. We spoke to experts about how best to keep your routine going, so you can feel better and live longer.<\/p>\n
What is a \u2018calorie deficit\u2019 and why is being in one useful?<\/p>\n
A calorie is just a unit of measurement, used to quantify the amount of energy found in specific foods and drinks. When we digest them, we absorb these calories, storing them as fat, or using them in processes like breathing, walking, and even thinking.<\/p>\n
Being in a caloric deficit, means \u201cconsuming fewer calories from food than your body burns, and it\u2019s key to losing weight,\u201d says Alina Cox, co-owner of Fitzrovia\u2019s elite ClubQ<\/a> gym. The average man needs about 2,500 calories a day. Reduce this number and you have fewer calories entering your body, meaning it has to use some of its stored calories for energy. \u201cAt first, your body uses glycogen stores for energy, which also releases water, which is why you might see quick initial weight loss,\u201d says Cox, \u201cBut as you continue in a calorie deficit, your body begins to use fat for energy, leading to actual fat loss<\/a>.\u201d<\/p>\n And that right there is the key tenant of body recomposition<\/a>: calories in versus calories out. By being in a deficit and also using calories to power exercise, you should steadily lose weight until you reach your goal. With one caveat. \u201cBe careful,\u201d warns Cox. \u201cIf you aren\u2019t eating enough protein<\/a> while in a deficit, your body may also break down muscle tissue for energy.\u201d<\/p>\n Is there a one-size fits all approach?<\/p>\n We\u2019ve broken down the basics of exercises for calorie deficit, and while the above is true of all body shapes and sizes, there are some specifics that might help or hinder the process, especially when it comes to the best time of day to exercise while in a deficit.<\/p>\n \u201cFirstly, your personal goals play a big role in how large a deficit should be and how long you should maintain it,\u201d Cox says. For example, the more weight you want to lose in a shorter period, the larger the deficit needs to be, and vice versa. \u201cIf your goal is to lose 2-3kg [4-6 lbs] in a month, you\u2019d likely need a deficit of around 500-800 calories per day,\u201d says Cox. \u201cOn the other hand, if you\u2019re aiming for slower, more sustainable results, even a small deficit of 200-300 calories a day can lead to gradual weight loss.\u201d<\/p>\n For best results, it\u2019s worth checking out a calorie calculator<\/a> to determine how many calories you actually need. If you\u2019re a big guy exercising frequently, your suggested calorie intake could be well above the 2,500 standard. Getting the baseline right first is the key to calculating a reasonable deficit.<\/p>\n The best time of day to work out in a deficit<\/p>\n Whatever your goals, you\u2019ll want to keep your exercise levels high even while in a deficit. For Aaron McCulloch, director at YOUR Personal Training<\/a>, weight training<\/a> in a deficit is best done in the afternoon or evening when strength, coordination and power tend to peak and your nervous system is firing on all cylinders. \u201cThis can mean heavier lifts and better-quality work, which supports muscle retention<\/a>,\u201d he says.<\/p>\n