Why do we lose weight in a calorie deficit?

At its heart, weight loss comes down to a simple equation: calories in versus calories out. Think of your body as a car. It needs fuel (calories) to run. If you put more fuel in than the car uses, the extra fuel gets stored. In our bodies, that stored fuel is fat.

When you're in a calorie deficit, you're essentially giving your body slightly less fuel than it needs to perform all its daily functions. To make up the difference, your body turns to its stored energy reserves – your fat cells. This process is called lipolysis, and it's how you lose weight. By consistently consuming fewer calories than your body burns, you force it to tap into those fat stores, leading to a reduction in your overall body weight.

Calculating Your Calorie Deficit

So, how do you figure out how many calories your body needs? It starts with understanding your Total Daily Energy Expenditure (TDEE). Your TDEE is an estimate of how many calories you burn in a 24-hour period, including everything from breathing and digesting food to exercising and moving around.

There are several online calculators that can help you estimate your TDEE. They typically take into account factors like your:

• Age

• Gender

• Weight

• Height

• Activity level (how much you exercise or move throughout the day)

Once you have your estimated TDEE, the general guideline for weight loss is to create a deficit of 500 calories per day. This means if your TDEE is, say, 2000 calories, you'd aim to consume around 1500 calories daily. A 500-calorie daily deficit on it's own typically leads to a healthy and sustainable weight loss of about 1 pound (0.45 kg) per week, as 3,500 calories roughly equates to 1 pound of fat.

The Importance of Calorie Deficit with Mounjaro

If you're taking Mounjaro, maintaining a calorie deficit is still incredibly important.

While Mounjaro helps by:

• Slowing stomach emptying, which helps you feel fuller for longer.

• Reducing appetite and cravings, making it easier to stick to your calorie goals.

• Improving blood sugar control, which can indirectly support weight management.

...it doesn't burn calories for you. Mounjaro is a fantastic tool that makes adhering to a calorie deficit much more manageable, but the underlying principle of consuming fewer calories than you burn remains key to achieving your weight loss goals. It helps you eat less without feeling deprived, making your journey smoother and more effective.

Getting Your Customised Plan

While the 500-calorie deficit rule is a great starting point, remember that everyone is unique. Factors like your metabolism, specific health conditions, and individual response to Mounjaro can all influence your ideal calorie intake for weight loss.

That's why we always recommend chatting with our wonderful nursing team. They can help you calculate a customised calorie target that's tailored specifically to you, ensuring your plan is safe, effective, and sustainable. They're here to provide personalised guidance and support every step of the way!

Ready to take the next step? Don't hesitate to book an appointment with our nursing team to get your personalised weight loss plan!