I’m a few weeks into a calorie deficit with weight training, cardio, and 14k steps daily. I’m feeling tired and really unmotivated but I am persevering. I ate over cals by 166 cals yesterday but it’s all good. Just moving on from it. I’m just going through it. Drop your tips and hints below to get through this.
by agonz18
11 Comments
Please post your recipe(s)!
We recently added a rule (#6) requiring either a recipe or list of ingredients, since it is so often requested. If you wouldn’t mind adding that we’d appreciate it!
Seriously it’s so hard! Lots of fiber, protein, and water is about all I got. Might also try r/weightlossadvice and r/volumeeating and r/loseit!!
Gotta eat more volume and boost the veggies.
Great job! Are you using a calorie tracker?
My hints and tips are to question if people are just using the term food noise to refer to plain old hunger? They are NOT the same thing.
This sounds like hunger and exhaustion from a crap ton of exercise and inadequate fuel. Correct me if I’m wrong. Think of long term sustainability not white knuckling it short term because long term creates better results.
Given the above definitely don’t view 166 kcal as any type of failure. Keep going!
Too much of a deficit often leads to binging so be very careful.
Recipe list
First pic: 500g extra lean beef mince, 500g mushroom, 200g edameme, 150g peas cooked with Thai red curry paste. 80g rice per serve. Green beans fresh.
Second pic: pulled chicken breast 120g each, 80g rice, 20g edamame, green beans, 35g avocado
Third pic is pico de gallo
Fourth pic is cut up kiwifruit
I highly recommend the We Only Look Thin podcast. It’s really accessible, supportive, and helps so much with concrete tips and maintaining momentum. They are a little silly and ridiculous at first, but I’ve come to love it and really rely on their weekly episodes.
drinking sparkling water (especially flavored) helped me a lot when i was in a diet. i LOOOOVE black cherry waterloo but i know a lot of people also like ice. the bubbles help give the illusion of being full.
also stay busy constantly. just keep your mind preoccupied to keep your brain off food.
I try and only focus things with the best protein to calorie ratio (I’m trying to maintain muscle) I feel that helps the most with satiety. Egg whites, shrimp, deli turkey, chicken breast. I’m not sure how far along you are in the deficit but it definitely gets better. First few weeks going from bulk to cut is terrible but then it gets much easier
i see on your counter top..some Flora Light. Is it the best one we have to choose from at the supermarket if your trying to be in a deficit ?