Even small changes can make a difference: scientists reveal how to effectively lose weight by altering your diet.

To maintain or achieve weight loss, it is crucial to understand the concept of calorie deficit and its impact on the body. The Total Daily Energy Expenditure (TDEE), which combines Basal Metabolic Rate (BMR) and physical activity level, determines the number of calories a person needs each day. Researchers suggest that even minor changes in diet can result in weight loss, as reported by The Conversation.

Reducing these essential metrics by 500-1000 calories can lead to a weekly weight loss of approximately 0.45 kg. However, a smaller, sustainable deficit of 100-200 calories per day often results in more stable and long-term outcomes, as it is easier to maintain, according to Alexandra Cremona, a lecturer in the Department of Nutrition and Dietetics at the University of Limerick.

When calorie intake is reduced, the body activates several adaptive mechanisms that can slow down weight loss. Adaptive thermogenesis, for instance, decreases BMR as the body conserves energy during perceived hunger. Hormonal shifts also play a role: levels of leptin and thyroid hormones decrease, lowering metabolic rate, while ghrelin levels increase, stimulating hunger. Other hormones, such as insulin and cortisol, may fluctuate, affecting fat storage and muscle breakdown, complicating long-term calorie restriction.

To counter these challenges, it is vital to maintain muscle mass through resistance training and adequate protein intake, Cremona notes. Muscle tissue is metabolically active, which helps counteract metabolic slowdown. Strategies such as gradually reducing calorie intake, focusing on nutrient-dense foods high in fiber and protein, and adhering to a regular meal schedule can help stabilize hormonal balance.

Practical tips for reducing calorie intake without meticulous tracking include portion control, mindful eating, and swapping out foods for healthier options. For example, using smaller plates or replacing high-calorie foods with lower-calorie, fiber-rich alternatives can make a difference, says Cremona.

Intermittent fasting, especially with time-restricted eating, is another effective approach to reducing calorie intake and improving metabolic health. Behavioral changes, including regular physical activity and having a support system, are key to maintaining weight loss.

Sustainable habits provide more long-term benefits than radical lifestyle changes. Incorporating small adjustments, such as drinking water during meals or choosing high-fiber foods, can reinforce these efforts.

This material is for informational purposes only and does not contain advice that may impact your health. If you are experiencing issues, please consult a specialist.