Overcoming Middle-Aged Spread: How I Entered a Calorie Deficit to Achieve My Fitness Goals, and How You Can Too

​As we age, it becomes increasingly challenging to maintain a healthy weight and physique. While I was successful in bulking up, I found that a lot of the weight I gained went straight to my stomach area, leaving me with the dreaded "middle-aged spread". As a result, I have been forced to make some changes to my diet and exercise routine to get back on track.

The first step in my journey was to assess my calorie intake. I calculated my daily caloric needs using an online calculator and discovered that I was consuming far more calories than I needed. This was a significant contributor to my weight gain, particularly around my midsection. To get back on track, I decided to enter a calorie deficit.

A calorie deficit is a situation where you consume fewer calories than your body needs to function. This forces your body to use stored fat as fuel, resulting in weight loss. I aimed for a moderate calorie deficit of around 500 calories per day. This allowed me to lose weight at a steady pace without feeling deprived or hungry.

To ensure that I was getting all the nutrients my body needed, I focused on eating a balanced diet rich in lean protein, healthy fats, and complex carbohydrates. I also made sure to eat plenty of fruits and vegetables to boost my vitamin and mineral intake. I found that eating more whole foods helped me feel fuller for longer and reduced my cravings for unhealthy snacks.

In addition to adjusting my diet, I also increased my exercise regime. I continued to use my resistance bands o maintain my muscle mass but added in more cardio to burn off excess fat. I found that mixing up my workouts kept things interesting and prevented me from getting bored or plateauing.

Overall although it's early days, I have seen some results from my efforts. While my weight loss has been slow but steady, I have noticed a significant reduction in the size of my stomach area. After already seeing some results I am motivated to continue on this path towards optimal health and fitness.

​Entering a calorie deficit can be a daunting prospect, particularly if you're used to eating a certain way. However, it doesn't have to be complicated or difficult. Here are some tips to help you enter a calorie deficit if you're thinking about it:

Determine your daily caloric needs: Before you can enter a calorie deficit, you need to know how many calories your body requires each day. This will depend on a range of factors, including your age, gender, weight, height, and activity level. There are several online calculators you can use to estimate your daily caloric needs.

Track your food intake: Once you know how many calories you need to consume each day, you need to track your food intake to ensure you're staying within your allotted calorie budget. There are several apps and websites that make it easy to track your food intake and calculate your daily calorie intake.

Eat filling, nutritious foods: One of the biggest challenges when entering a calorie deficit is dealing with hunger pangs. To help combat this, focus on eating filling, nutritious foods that will keep you feeling full for longer. Lean protein, healthy fats, and fibre-rich foods are all good choices.

Cut back on empty calories: To enter a calorie deficit, you'll need to cut back on empty calories from sugary drinks, processed snacks, and fast food. These foods are often high in calories but low in nutrients, making them a poor choice for weight loss.

​Exercise regularly: Exercise is an essential component of any weight loss plan. It not only burns calories but also helps build muscle mass, which can boost your metabolism and help you burn more calories even when you're at rest.

Entering a calorie deficit can be a challenge, but it's not impossible. With the right mindset and strategies, you can achieve your weight loss goals and improve your overall health and wellbeing. Remember, slow and steady wins the race – don't expect overnight results, but stick with it and you'll see progress over time.