Safe and Sustainable Calorie Deficit: Doctor Shares Practical Tips for Healthy Weight Loss

Losing weight often feels like a constant battle with hunger. Even when following a calorie deficit, the body sends signals that make you think about food all day. Sudden cravings, hunger pangs, and low energy can make dieting overwhelming. But losing weight does not have to mean feeling hungry all the time. The key lies in creating a safe and sustainable calorie deficit that supports long-term results without harming your health.

Dr Kunal Sood, an anesthesiologist and interventional pain medicine physician, shared practical advice for achieving a calorie deficit in a healthy way. In a recent Instagram video, he outlined the ideal calorie range for sustainable weight loss and strategies to manage hunger while keeping energy levels steady.

What Is a Calorie Deficit?

A calorie deficit happens when you consume fewer calories than your body burns in a day. This forces your body to use stored fat for energy, which leads to weight loss. However, an aggressive deficit can cause extreme hunger, fatigue, irritability, and nutrient deficiencies. Dr Sood emphasises that the goal is a moderate deficit that promotes steady weight loss without overwhelming your body.

Recommended Daily Calorie Deficit

Dr Sood suggests a daily calorie deficit of 500 to 750 calories as safe and effective for most adults. This helps achieve a steady weight loss of 1 to 1.5 pounds per week, which is healthy and sustainable. A moderate deficit prevents extreme hunger and energy dips that often make dieting difficult.

Tips to Manage Hunger During a Calorie Deficit

1. Eat More Fibre
Include vegetables, fruits, whole grains, and legumes. Fibre keeps you full longer and reduces sudden cravings.

2. Include Protein in Every Meal
Protein-rich foods like eggs, lean meat, yogurt, and beans help maintain muscle mass and make you feel satisfied.

3. Practice Mindful Eating
Slow down while eating, chew properly, and focus on your meals. Mindful eating helps your brain register fullness, reducing overeating.

4. Stay Hydrated
Drink water before and during meals to control appetite and prevent mistaking thirst for hunger.

5. Plan Healthy Snacks
Nutritious snacks like nuts, fruits, or yogurt prevent energy crashes and keep hunger manageable.

6. Track Progress, Not Perfection
Monitor weekly weight loss, energy levels, and mood instead of obsessing over daily changes. Adjust gradually if needed.

Why Sustainable Deficit Is Important

Crash diets or extremely low-calorie plans may show quick results but are often unsustainable and harmful. Following a moderate deficit helps:

Maintain steady energy throughout the day

Prevent nutrient deficiencies

Reduce binge eating or food guilt

Support long-term weight management

Dr Sood notes that hunger is normal during a calorie deficit but should be manageable. With the right strategies, a 500–750 calorie deficit can help you lose weight effectively while staying healthy.

Weight loss does not have to be a struggle with constant hunger. A safe, moderate calorie deficit combined with smart meal choices, hydration, and mindful eating can make dieting sustainable and even enjoyable. Dr Sood’s advice offers a practical framework for anyone looking to manage weight without compromising health.