Calorie Deficit vs. Healthy Eating: The Difference Shows Up in How We Look

Wondering about a calorie deficit for weight loss?

The bare-bones, simple plan if you want to eat and lose weight is to reduce your overall calorie consumption. You can do this by eating less food, or by burning off the food that you do eat via exercise.

Theoretically, the “calorie deficit” approach to weight loss means that you could still lose weight eating empty-calorie type foods. Some people who do this, believe that it’s okay to reach weight loss goals eating chips, donuts and processed snacks as long as you’re limiting portions. They’re sticking to an exercise plan and not over-eating these foods, so they’re losing weight.

The truth is that even though you can still get into a small size this way, it’s not an optimal plan if your goal is weight loss and good health.

You’ll definitely see a striking difference in appearance between someone who manages to get thinner by living on a small amount of empty-calorie type filler foods, versus someone who eats and exercises to deliver good nutrition and physical activity to their body.

To visualize the difference, let’s imagine two different bodies.

The first is the body of a person who has lost weight by increasing their intake of nutritious foods, and increasing the amount of exercise they do each day.

The second is the body of a person who ONLY focuses on eating less, but pays no mind to the nutritional content of what they put into their body each day.

What does a healthy body look like when the weight loss plan includes a wellbalanced and nutritious approach to eating, along with regular exercise?

• Slimmer overall

• Toned, fit muscles

• Good muscle definition

• Losing weight in the right places i e trimming down the tummy

• No cellulite or low cellulite compared to what it was

• Bright eyes and a clear, glowing complexion

• Healthy, shiny hair and strong nails

• Good mouth health, no increase in tooth decay, healthy gums

• Good digestion, regular BMs and little digestive upset

• Little to no inflammation

What does a body look like after weight loss due to calorie restriction coupled with poor nutrition, or filler type foods that offer no real nourishment?

• A thin, possibly scrawny appearance

• Poor muscle tone, lack of definition in muscles like the calves, gluteus, biceps, etc.

• Stubborn areas that may hang on to fat such as the middle, or the thigh area if that’s a problem

• Loose or sagging skin as a result of losing fat and muscle mass but not gaining or toning muscle

• Hair and nails may be dull, thin and brittle but depending on other factors like inherited traits, whether or not hair was damaged by coloring etc

• Skin may look dull, show acne, be overly oily or dry and flaky due to poor nutrition and poor digestion which affects the skin’s appearance

• Digestion may be poor, with resulting symptoms and inflammation

An exercise in observation to help you make healthy choices...

As you may or may not have observed, the general appearance of a person who is eating well, limiting intake of fattening and sugary foods, exercises and consumes a variety of fruits, veggies, lean protein, and fiber from grains, looks much different from a person who mainly focuses on “starving themselves” to lose weight.

This is a good mental visual to recall when you’re about to embark on a “lose weight quick” starvation plan, use appetite suppressants, or take any other types of shortcuts to weight loss that don’t involve adopting healthy habits.

The condition of your health 100% shows up in your appearance! We instinctively know a healthy person when we see one, even if we haven’t said the words out loud. It’s subtle but unmistakable.

Next time you’re out and about shopping at the stores, pay attention to thinner people and how they look. Can you pick out the ones who treat their body well by eating healthy foods and exercising, versus the ones who simply cut calories but do very little in the way of moving their bodies or partaking of a balanced, nutritious diet?

Once you become aware of this, it’s time to make positive changes toward your healthy weight loss goals.