![]() ![]() Total daily energy expenditure (TDEE) declines with weight loss due to decreases in both resting energy expenditure ![]() I immediately started seeing results on the scale.Changes in energy expenditure that occur with weight loss have been suggested to contribute to the propensity for weight regainĪfter weight loss. It was something I could manage because I wasn't depriving myself of the food I love-I was just finding a balance between nutrition and indulgence. I committed to this tracking practice for two to three weeks, being strict with my deficit Monday through Friday, and enjoying what I craved on the weekends. (Though sometimes I ignore it on lazy days.) I like to wear it as motivation to hit my goals. I also use an Apple Watch to track my activity, but it definitely isn't a necessity. To find out your calorie deficit, you can subtract anywhere from 100 to 500 from this number, depending on what feels realistic and doable for you as far as cutting calories goes. ![]() Based on this information, it will show you an estimated total daily energy expenditure, which is the amount of calories you burn each day. You can find a TDEE calculator through a generic search on the web, and it should ask you for your height, weight, age, gender, and activity level. I started by finding my TDEE (total daily energy expenditure) and calculating my calorie deficit. After looking into how to track my calories, I realized that it was something that I could manage. I learned about creating a calorie deficit for weight loss from a friend. When it came to food, I started tracking my calories and drinking more beverages throughout the day. I like to tell people that they should find something they enjoy doing that burns calories, whether it be by walking your dog, riding your bike, dancing, anything! I never wanted to force myself to do something I didn't enjoy doing. My weight was something I wasn’t ready to address at the time. I would occasionally have random times that I would attend some sort of exercise class, or try the latest diet trend, but I never actually took my health seriously or stayed consistent. I was going out a lot with friends, and my overall health was on the back burner. Living by myself meant I now had independence that I never had, which also meant I was responsible for what was on my plate. When I moved away to college, though, I stopped prioritizing my health. I could indulge in the food I love (like late night runs to In-N-Out after games) without gaining. All of that activity made it pretty easy to maintain and not have to worry about my weight. I lived a fairly active lifestyle as a kid, playing soccer, and being on the high school water polo team. Coming from a European background, my mom expressed her love via delicious meals, which sparked my love for food. I grew up in a household where food was always the center of attention. By eating in a calorie deficit, walking my dog, and heading to the gym four times per week, I've lost about 141 pounds. Currently, my social media following on TikTok and Instagram is my full-time job. I live in Orange County, California, and I have a degree in media and marketing. My name is Sarah Van Den Berg ( and I'm 25 years old. ![]()
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