When you think about losing weight, I know the instant reaction is eyes rolling to the back of your head, thinking oh, not this boring, restrictive phase again. Or maybe it's oh, we're back here… I've tried this once and it never worked, weight loss just isn't on the cards for me. Or maybe a sense of the unknown crowds your mind, because it's the first time you've ever wanted to attempt a weight loss goal.

I get it. It can all seem intimidating. BUT… I'm here to assure you that yes, it does require a little more conscious thought and awareness around what you eat, but it really doesn't have to be all that bad. In fact, it's a great time to get creative and introduce new foods you maybe hadn't touched before. Either way, let's look at it as a net positive and work from there.

So what actually is a calorie deficit?

Simply put, it's eating slightly less than your body burns in a day. Your body has a number, the amount it needs to maintain your current weight, and a deficit just means dipping a little under it, consistently, so your body taps into stored energy. That's it. No magical spell, no starvation. It's also the only way weight loss actually happens, no matter what any diet trend tries to sell you.

Let me use myself as a real example. I'm 5'2", and on a normal day my body maintains its weight at around 2200 calories. For me and my lifestyle, my deficit sits at around 1650. That's not tiny, and I'm not walking around starving, it's just enough of a gap to see progress while still eating real, satisfying, tasty food.

One thing though: these are my numbers, not yours. Your maintenance depends on your height, weight, age and how active you are, so your deficit will look different to mine. It's worth working out your own rather than borrowing someone else's.

But here's the thing 👀. Without understanding the little tips, tricks and easy methods that make a deficit stick, it can become something we start to doubt. Not because it doesn't work, but because we're accidentally falling out of one. Little additions creep in that don't make our food any tastier or satisfy a single craving, yet sneakily cancel out all our hard work 😤. Let's look at some helpful life hacks, if you will, to make a deficit actually do its thing. ⬇️

1. Swap, don't drop

Let's picture a regular plate of dinner. Say it's got a piece of chicken. Crumbed chicken, maybe deep-fried? Some roast potatoes… how much oil went into getting them crispy? A salad… how much dressing got mindlessly poured over the top?

The meal itself might be healthy. But when it comes to cutting calories, there are little sneaky additions that add up, and they don't do much to keep you full and satisfied. This is where we get creative. We can still have that chicken, we just swap the batter or crumb, and maybe change the cut. From there, we learn to marinate: how to use herbs, spices and different condiments to turn a bland piece of lean chicken thigh or breast into a delicacy that won't leave you deprived, bored and hating your life. Love a sauce with your meal? Obsessed with mayo? High-protein, lean Greek yoghurt can be turned into amazing dressings that taste just as good as, if not better than, the original.

So here's the move: have fun with your food. Literally play with it. Look up recipes, travel around the globe (YouTube or cookbooks) and discover all the spices, marinades and rubs that give your food some life and soul. Turn this into a skillset you'll have forever.

2. Things do add up

Sneaky calories are everywhere, and I think this is the part that sets most people back. Conscious control and awareness apply here more than anywhere. Mindless snacking adds to your overall calorie consumption, full stop. Just because you only had an extra 10 potato chips that felt like air and magically melted on your tongue doesn't mean they aren't cramping your deficit. Snacks are deceiving, so don't let them trick you. Before you know it you're eating a whole bag of chips while you're prepping your dinner, and that's your deficit undone right then and there. If you do need a snack, choose it wisely. A banana gives you carbs plus fibre for real energy. Even a piece of toast with a lather of peanut butter is going to serve you better than a mindless chip here and there. Bottom line: if you're hungry, make something substantial. Don't snack around pretending it isn't ruining your progress.

3. Don't cut carbs, it's completely unnecessary

"Carbs = weight gain" is stupid, and I don't even know why that trash concept came about in the first place. A calorie is a calorie when it comes to weight loss and gain. The fact that a calorie is made up of a carb or not doesn't change the fact that it's a calorie. So now that's cleared up: please eat carbs, unless a medical professional has specifically advised you otherwise. Carbs are one of your three macronutrients and your body's preferred energy source. They fuel your brain and give you the energy to literally function: to think, work out, walk, work, I can go on and on. Carb sources are also where your fibre comes from, and without fibre your gut health goes downhill, your mental health can take a hit, and you're left bloated, puffy and backed up with 💩. I don't know how that's going to help anyone in a calorie deficit… do you?

4. Let's talk about fats

Fats are an essential macronutrient for your hormones, skin and hair. But this is where we can be a little more conservative (hear me out, it's not that bad). Out of all the macronutrients, fat contributes the most calories per gram, and that's completely fine. There's nothing wrong with that, and we are certainly not cutting fat from our diet. All we're doing is understanding where it belongs and how much we're using. For example, if I'm making a Greek salad, there is no way in the world I'm leaving olive oil out. But I'll now measure how much goes on my serve with a teaspoon, so I can keep track of my intake. If you're free-pouring the olive oil, you may have just added an extra 200 calories to your day, calories that could have gone to more food on your plate to keep you satisfied. Some examples of this I have been guilty of that have ruined my deficit progress:

  • Free-pouring oils. Solution: Measure your oil and keep it to a teaspoon. It's still lubricating your salad and adding flavour, the extra just isn't essential.
  • Grating almost half a block of parmesan on my meals. Solution: Try Romano for an extra kick. It's sharper, so you'll use less for the same cheesy hit.
  • Eating like two avocados a day. Solution: Avocados are hands down my favourite fat source and a daily staple, so instead of two I stick to about one a day, or even half, depending on my meals. Portion it appropriately (and look, we're saving money at the same time 😉).
  • Handfuls of nuts as a snack. Healthy, yes, but calorie-dense. A few absent-minded handfuls add up fast. Solution: Stick to a few and put them down! Portion out a small handful, then put the bag away. Out of sight, out of mouth.
  • Creamy dressings and mayo. A generous drizzle of ranch, Caesar or aioli can rival the calories of the meal itself. Solution: Measure it, don't drown it. Spoon your dressing on with a tablespoon instead of free-pouring, or make your own with that Greek yoghurt trick from earlier.

5. Protein at every meal

Protein is the most filling of all the macros, so building each meal around it means you stay satisfied for longer and you're far less likely to go scavenging for snacks an hour later. It also protects your muscle while you're losing weight, which matters more than people realise. When you're in a deficit your body can pull energy from muscle as well as fat. So eating enough protein helps it to hold onto the muscle, which is what we all want, right? So whether it's eggs, chicken, fish, yoghurt, tofu or legumes, make protein the anchor of your plate and build everything else around it.

6. Clean up your act with NEAT

Here's one most people completely overlook. Beyond your actual workouts, there's all the little movements you do throughout the day: walking to the shops, cleaning up after dinner, carrying the washing up and down the stairs, pacing while you're on the phone. This activity is called NEAT (non-exercise activity thermogenesis), but all you really need to know is that it's the energy you burn just by living and moving, and it adds uuuuup. Across a whole day it can add up to more than a single gym session. So you don't have to punish yourself with brutal workouts to make progress. Tidy the kitchen after dinner, take a gentle walk to help settle and digest your meal, park a little further away, get up and stretch your legs. None of it feels like exercise, but all of it stacks up in your favour. However, don't think you need to fidget and fuss all day. Rest is also important 🫵.

A few hot tips to keep in your 🧠

  • Don't drink your calories.
  • Prioritise your sleep.
  • Drink water before you decide you're hungry.
  • Think weekly, not daily.
  • Watch the "healthy halo" or "superfood" labels.
  • Don't grocery shop hungry.
  • Slow down your eating at meals.

Okay friends, let's summarise

I know "weight loss" gets thrown around with negative, toxic connotations. Counting calories is so often linked to deprivation, grumbling stomachs, going to bed hungry and poor mental health cycles. But this is what I want to clear up. In no way, shape or form should you ever not eat enough to nourish yourself. You are far too important for that. A calorie deficit is simply a temporary, proven method to help you reach your goals, for your health and, yes, for aesthetic reasons too (there is nothing wrong with wanting to look and feel good, and a deficit can help you get there). What we want to steer clear of is obsessive behaviour, the compulsive binges that come from over-restricting, and trying to rush the process or cheat the system. A steady, healthy deficit will get you where you want to be, right when you're meant to arrive.

So enjoy your food and fuel yourself properly. Just make a few small changes to make it all feel less daunting and far more doable. 🍅🍌🥑🥯🍗🫐