Having the energy to do exercises for calorie deficit is hard – especially now with darker nights closing in and the urge to hibernate hitting hard. We get it. You want abs, but also, it’s nice to dive into a chicken pie or a takeaway, right?
The key to maximising your calorie deficit isn’t to restrict yourself indefinitely but to plan a deficit with programmed breaks and a clever approach to when and how you’re working out. Hungry to learn more? Our experts have the goods.
What is a ‘calorie deficit’ and why is being in one useful?
There’s a lot of chat about calories these days, but when we break it down, 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.
As for being in a calorie deficit, Alina Cox, co-owner of Fitzrovia’s elite ClubQ gym, describes it like this. “Being in a calorie deficit means you’re consuming fewer calories from food than your body burns, and it’s key to losing weight.”
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. “At first, your body uses glycogen stores for energy, which also releases water, which is why you might see quick initial weight loss,” says Cox, “but as you continue in a calorie deficit, your body begins to use fat for energy, leading to actual fat loss.”
And that right there is the key tenant of body recomposition: 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. “Be careful,” warns Cox. “If you aren’t eating enough protein while in a deficit, your body may also break down muscle tissue for energy.” And with muscle being useful for things like erm, moving about, that’s the last thing you want. Got it?
Is there a one-size fits all approach?
We’ve 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.
“Firstly, your personal goals play a big role in how large a deficit should be and how long you should maintain it,” Cox explains. For example, the more weight you want to lose in a shorter period, the larger the deficit needs to be, and vice versa. “If your goal is to lose 2kg-3kg in a month, you’d likely need a deficit of around 500-800 calories per day,” says Cox. “On the other hand, if you’re aiming for slower, more sustainable results, even a small deficit of 200-300 calories a day can lead to gradual weight loss.”
For best results, it’s worth checking out a calorie calculator to determine how many calories you actually need. If you’re 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.
The best time of day to work out in a deficit
Whatever your goals, you’ll want to keep your exercise levels high even while in a deficit. For Aaron McCulloch, director at YOUR Personal Training, weight training 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. “This can mean heavier lifts and better-quality work, which supports muscle retention,” he says.
For running, McCulloch says that “endurance performance may improve later in the day thanks to higher body temperature, enzyme activity, and alertness.” In both cases, the verdict lands on working out later in the day giving your body more time to ‘wake up’ and a better chance at performing at its best.