Firstly, I want to highlight that being in a calorie deficit is needed when wanting to lose body fat/body weight but how long is too long?
For the majority of my clients, their goal is to lose body fat and build a better physique. Amongst other things I get my clients doing, getting them to eat less and move more is always my 'go to'.
What I notice with all my clients is that they feel like they have to diet or restrict themselves for excessive periods of time and that they can never eat anything outside of their meal plan.
I am here to tell you all that living in a calorie deficit is NOT the best way to go about fat loss/weight loss long term.
When we diet for long periods of time, our Leptin hormone, otherwise known as our satiety hormone, drops too low. In response to this, our Grehlin hormone, otherwise known as our hunger hormone, increases too high.
What does this all mean? This means that all efforts to lose fat/weight have a higher chance of being reversed as your temptation to consume more food becomes higher and your ability to feel satisfied between meals becomes lower.
So tell me, is being in a calorie deficit for long periods of time the best thing to do for your fat loss goals?
No it's not.
How long should we be in a calorie deficit for?
Science has shown time and time again that it depends on how lean an individual is. The leaner you are, the more frequently you need to come out of your calorie deficit. The more body fat you carry, the longer you can be in a calorie deficit for.
In closing, the best way to ensure you're always progressing is to not fight what is fact. Be in a healthy calorie deficit and not some made up number you heard some idiot throw out there on a late night TV ad. Eat AT LEAST 80% of your diet from whole foods. Stick to your meal plan at least 80% of the time.
But most importantly.....