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I’ve recently had several discussions on Facebook about the fact that I think the single biggest factor for weight loss is calorie balance.  In other words, I believe that if you want to lose weight you need to simply consume less calories than you burn.

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In fact, this is the ONLY way you can lose weight unless the laws of thermodynamics have changed since I went to school.  So if we want to lose weight we need to either consume less or exercise more to create a calorie deficit.  (Regular readers will know that I think exercise isn’t a great tool for weight loss…but I digress)

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At the same time, there is mounting evidence that if you are in a calorie deficit for a while there are hormonal changes that result in a weight loss plateau.  And most people will know that if you increase calories in a person like this you can actually jump start their weight loss again.

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The problem with this is that some people take this to mean that the calorie balance equation is flawed and that the “calories in, calories out” equation doesn’t apply.  However, the key point that I want to address is not to suggest that the equation doesn’t apply, but that calorie balance is not static for any individual.

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Any changes that happen as a result of undereating, overeating, stress, lack of sleep, supplements, and anything else you can think are not making the equation invalid, but are altering the “calories out” side of the equation in either a favorable or unfavorable direction.  In other words, the body “learns” and adapts to a stimulus, but the equation still applies.  If you are trying to lose weight and you hit a plateau it isn’t because the equation doesn’t work.  It is because one side of the equation has changed and you need to adjust accordingly.

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Anyone who suggests that you can lose weight without worrying about calorie balance is either selling something or totally naive.  More to the point, I’ve yet to see evidence from a randomized controlled trial (the gold standard of research) where a group of people lost any measurable amount of weight while not in a calorie deficit.  If someone can present this I’ll gladly reconsider…but I think I’ll be waiting for a LONG time.

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The other argument that I often encounter is that the equation primarily applies to WEIGHT loss and not FAT loss.  Many are quick to point out that you don’t need need to lose weight to improve body composition, but that you can lose fat and gain musle while staying at the same body weight.  In this case I do agree that you don’t necessarily need to be in a calorie eficit to see improvements.

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However, this is most often the case with novice trainees and those returning from a layoff from training.  After a few years of training though, the degree to which you can simultaneously lose fat and gain muscle is more limited.  After 2-3 years of training you simply aren’t going to be losing 15 pounds of fat and gaining the same amount of muscle (without drugs).  If this is you and you aren’t as lean as you want to be, you are probably going to have to lose some weight to achieve this look.  You do want it to be fat weight…but the number on the scale is going to have to go down.

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To do this…calorie balance is THE most important factor regardless of what diet you’re on.  If you’re not in a deficit you’re pretty much wasting your time.

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