Why a 500-calorie daily deficit beats quick fixes for lasting weight loss
Every January, many people set goals to lose weight, improve fitness, or burn fat. While exercise plays a role, long-term success depends more on diet. Experts suggest small, steady changes rather than drastic measures for lasting results.
A daily calorie deficit of 500 calories is often recommended for safe and steady weight loss. This approach can lead to losing up to half a kilogram per week. Prof. Dr. Karsten Köhler, a sports medicine specialist at Technische Universität München, highlights the importance of diet over exercise in achieving long-term results.
Tracking progress helps maintain motivation. Weighing oneself regularly under the same conditions—such as at the same time each day—provides a clearer picture of changes. Over time, developing an intuitive sense of calorie intake and physical activity makes it easier to sustain weight loss without constant monitoring. Rather than relying on short-term fixes, building healthy habits ensures better outcomes. Köhler’s research, particularly on proteins in endurance sports, reinforces that nutrition is the foundation of lasting weight management.
Setting realistic targets, like a 500-calorie daily deficit, supports gradual and sustainable weight loss. Regular check-ins and a focus on diet over exercise improve the chances of success. Small, consistent adjustments lead to long-term benefits rather than quick but temporary fixes.
