Tips To Help Sustain A Calorie Deficit!

A calorie deficit is an essential part of any fat loss journey. However, they are not always the easiest to sustain, especially if it is more of a significant deficit.

Having a plan on how you aim to keep up your calorie deficit to see the fat loss results that you want is very important for long term fat loss, and this is exactly what I will be discussing within this article!

Protein Intake:

Protein is quite possibly the most important macronutrient. Its primary benefit related to sustaining a calorie deficit is its effect on our two primary hunger hormones, ghrelin and leptin. Protein promotes lower ghrelin levels (the hormone that makes you feel hungry), and it promotes higher levels of leptin (the hormone that makes you feel full).

One natural effect of a moderate calorie deficit is a little bit of hunger. Having ways to help control this hunger is important for sustaining a calorie deficit. If you constantly feel hungry, you will be more likely to consume large amounts of calories at once, thus making achieving a consistent calorie deficit more difficult.


Drinking water influences stretch receptors in our gut, providing us with the feeling of being full. Im sure we can all attest to this. One way to help prevent over-eating at meals is to consume a big glass of water, maybe 20 ounces or so, prior to starting. Consider drinking some water throughout your meal as well.

Choose Foods You Like:

If you eat chicken and rice for breakfast, lunch and dinner, chances are you will get sick of it and will be more likely to binge on something you do enjoy. If you are a chicken and rice fanatic, then, by all means, eat up! Lol.

Im not saying to eat your regular daily dose of 4 scoops of ice cream either. What I am saying is that you can consume quality foods, that you enjoy, that will still allow you to achieve your goals.

An example of this would be eating steak instead of chicken sometimes, or making yourself a nice breakfast sandwich instead of a protein shake and some toast. The point is, you can include foods that you enjoy that are still and in many cases are, just as effective as the classic perfect food.

The other part of this is consuming those junk or less than ideal foods from time to time… because you gotta enjoy life too! Be sure to acknowledge and plan if you know you will be consuming some “junk” food, and dont have regrets. Just hop back on track. Im not going to give you a number on how many times a week you should do this, or how many times a month. In general, do it as little as possible while still allowing you to enjoy life and achieve your goals!

The End:

Those are the tips I have to help you sustain your calorie deficit! Have any questions? Leave them in the comment section below! If you found the information in this article beneficial, give it a share so others can learn too!


Here are some other articles that may be beneficial for your knowledge!

What is a Caloric Deficit?

Guidelines of Fat Loss

Top Strength Training Exercises!


Until Next Time,

Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for the use of this information after reading.

Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

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