RESPONSIBLE REVOLUTIONS

 You’ve probably heard fitness influencers talk about a calorie deficit and, while burning more calories than you consume is not a new weight loss method, it is certainly something many Americans will aim to do this year.According to CDC data, one in five adults (20%) in each U.S. state is living with obesity.

So, it is no surprise that almost half of American adults say starting a new diet is one of their New Year’s resolutions, according to a new Physicians Committee for Responsible Medicine/Morning Consult survey.

The poll of 2,174 men and women found that 40 percent plan to attempt eating fewer calories in 2025. When combined with exercise and a healthier diet, this approach can work wonders.

Newsweek spoke to an ACTUAL expert in nutrition and sports to identify the top five mistakes to avoid when in a calorie deficit. How To Calculate a Calorie Deficit The 2020-2025 Dietary Guidelines for Americans state that female adults require between 1,600 to 2,400 and males from 2,000 to 3,000 calories per day. A number of factors determine how much one should consume, such as physical activity, illnesses, gender and environmental factors.But to be in a deficit, one must safely drop their calories. To do this, sports nutrition Registered Dietitian Rich Kilchrist RDN LDN recommends you start by calculating your daily calorie needs to determine your basal metabolic rate, which is the number of calories your body needs at rest.

Then factor in your activity level (from sedentary to very active) to estimate your total daily energy expenditure (TDEE)—the calories needed to maintain your current weight. To lose weight, create a calorie deficit by eating fewer calories than your TDEE, aiming for a gradual, sustainable weight loss of 0.5kg to 1kg per week.

Five Things Not To Do in a Calorie Deficit

Rich Kilchrist RDN LDN, a registered dietitian and licensed nutritionist and CEO of Arbor Vitae Nutrition Consulting based in Laredo, Texas, and with over 30 years of experience in nutrition, shared his professional and veteran insights.

1. Avoid Extreme Calorie Cuts “Even though your goal is to be in a caloric deficit, don’t go too extreme,” said Kilchrist.Rich added, “Drastic reductions can cause nutrient deficiencies, hormonal imbalances and slower metabolism, making sustained weight loss difficult.”

2. Prioritize Rest and High-Quality Sleep In 2010, researchers from the University of Chicago, Illinois, conducted a study showing that sleep plays a critical role in weight loss. Over two weeks of calorie restriction, participants who slept 8.5 hours per night lost significantly more fat (1.4 kg) than those who slept only 5.5 hours (0.6 kg). The short-sleep group also lost more muscle mass (2.4 kg vs. 1.5 kg).Shorter sleep increases hunger, alters metabolic hormones and reduces the body’s ability to burn fat. These findings highlight the importance of sufficient sleep for effective fat loss, muscle preservation and hunger management during dieting.

3. Don’t Overdo It in the Gym Kilchrist explained, “You may think training harder means more weight loss, but that’s not necessarily true. Excessive exercise can trigger metabolic stress, making weight loss more challenging because you’ve activated your body’s stress response. This can lead to increased cortisol levels, muscle breakdown and a slower metabolism.”

4. Don’t Skip Meals Kilchrist told Newsweek: “Skipping meals can lead to blood sugar fluctuations, increased hunger, cravings and overeating later.” Rich added, “It takes the brain 20 minutes to just acknowledge food in the stomach! How much can one scarf down in 20 minutes?” Kilchrist reminds, “The human brain needs oxygen & glucose to work optimally and when blood sugars are low the decision making process is irrational making poor illogical choices of what we eat.”Rich adds, “In those moments we tend to grab the closest most easily available foods, which tend to be less healthy & we over consume.” 

5. Never Neglect Hydration “Dehydration can magnify hunger feelings and affect digestion,” Kilchrist said. “Hydration is vital for energy levels during weight loss.” He continues, “We get fluids through foods, think of melons or tomatoes, these fluids act as another signal to our brain of hunger cues.” “That being the case, those who tend to drink less will eat more.” Regardless of what your health- and wellness-related goals are for 2025, proper nutrition can help you get there. And while we often think of aesthetics when it comes to fitness, it’s important to remember that how we fuel our bodies is a major part of the equation.

Diet tips to keep your gut health and weight in check

“Nutrition directly impacts our gut health, which in turn influences other vital areas like skin health, immune function and energy levels,” Rich says. “Food truly is medicine—it can be the cause of why we feel unwell, but it can also be a simple yet powerful fix to help us feel better. Whole, nutrient-dense foods have the ability to heal, which I know firsthand from overcoming chronic health conditions by changing my diet.”

Reframe nutrition as empowerment, not restrictionRather than tracking calories or measuring portions throughout the day, focus on abundance, Kilchrist advises. Enjoy eating the foods that nourish, fuel and energize you. Plus, “when food choices don’t work for your body, use it as a learning moment rather than feeling guilty,” he adds.

Focus on gut health—but allow for flexibility Your gut health is foundational for energy, immunity and overall well-being, Rich says. He suggests prioritizing vibrant, flavorful meals featuring seasonal produce, healthy fats, lean proteins, complex carbs and fiber.“

Recognize that food is medicine. Nutrition can help address global health issues like fatigue, bloating and mental stress,” he says. However, it’s not always realistic to fully revamp your diet, so try to eat 80% whole foods while allowing for 20% flexibility throughout the week.

Learn about ingredients It’s important to know how specific foods impact your body, Kilchrist notes. For example, try avoiding processed sugars and inflammatory oils or experiment with reducing or eliminating gluten and dairy to see how doing so impacts your body.Set goals that have nothing to do with weightRather than aiming to lose a certain number of pounds, aim for establishing positive health-related habits, like preparing meals from a plan, walking five times a week or staying consistent with hydration, Rich suggests.Reduce stress around food “Stress about eating can be more harmful than the occasional indulgence,” Kilchrist says. “Practice mindful eating, focusing on how food makes you feel, not just what’s on the plate.”Create healthy habits rather than resolutionsFind sustainable, enjoyable ways of incorporating healthy habits into your daily routine, rather than putting pressure on yourself to stick to certain resolutions. For example, Rich suggests replacing old habits with positive ones, like drinking water before your morning cup of coffee or starting the day with a gut-friendly smoothie packed with fiber instead.“

This approach creates a sustainable and enjoyable way to prioritize health and wellness while building long-lasting habits,” he says.

Rich emphasized, “Healthy habits are not solely a personal goal but a family and public RESPONSIBILITY!” He explained, “Our nation finds itself in the healthcare predicament it is in because of the HABITS that we learned from our parents, teachers & public figures.” He emotionally continues, “LOOK AROUND! EVERYONE HAS THEIR FACES GLUED TO DEVICES!” Adding, “That is exactly what our children have learned while pediatric obesity is at epidemic levels without any opposing trends in sight!” As this reporter could see the obvious concern on Rich Kilchrist RDN LDN face & hear the desperation in his voice he warns with, “If we do not break this vicious cycle and make preventive healthcare a priority the state of health of our younger generations are destined to suffer a fate much darker, sickly & chronically over spending! Throwing away money chasing symptoms of disease with pharmaceuticals that end up doing more damage than good!”

So what’s the answer to this depressing outlook?

Well Rich smiles and says, “We are on the precipice of a health & nutrition revolution where education is key and using the devices as the medium to deliver our expertise and combat misinformation and disinformation. The battle grounds is the digital media and insurance companies have begun to cover Medical Nutrition Therapy via telemed or telehealth. We will be in the tablets, phones, game consoles and computer screens.  Virally infecting the young, mature & elderly with the cure to apathy, depression, self doubt, overweight and obese!  We will be in the pocket of those who find themselves anxious or overwhelmed when at parties, restaurants, supermarkets & events that present decisions of foods  beverages and activities that cause panic. We will be available to those individuals when they need reassurance of practical, logical & rational expertise advising them with personalized individual information for that person’s specific needs to continue on the right path for achieving successful outcomes.”