I want to share a small mindset shift that’s helped me stick with a calorie deficit in a more sustainable way.
I aim for around 1,450 calories a day (not 1,200), and I’ve seen others here doing the same, so I hope this is okay to share. Over the past couple of months, I’ve found a balance that includes portion control, healthy choices but also daily treats like cheese, chocolate and cookies. I’ve lost 2 lbs in the last month, aiming for about ½ lb a week, which is the most realistic for me in the long haul.
Yesterday was a more “indulgent” day, and included cookies and chocolate with my breakfast- and I even ended the day with a little more chocolate, but I still stayed on track with calories for the most part. My boyfriend and I went on a day trip, and I didn’t eat many veggies, but I still stayed close to my deficit. We had dinner out- we shared deep fried Brussels sprouts with goat cheese, I had half a cheese burger and swapped fries for a side of mixed greens with lemon and salt as my “dressing”. I saved the other half of the burger for breakfast today. (I have learned that cutting my burger in half and putting it on a different plate, or directly into a take away box, helps me not to over eat.) You can ask your server for a box right when it comes— but pro tip, don’t start eating until you’ve removed it from your plate! I admit that I estimated my dinner calories by googling the average calories for each ingredient like fried brussels, brioche bun, 4 oz beef patty, cheese, and mayo. I ended the day around 1,500 calories, but paddle boarding helped offset it! Honestly though, even if I didn’t go paddle boarding, I wouldn’t have beat myself up because I was still in a deficit.
In the past, I used to think I had to eat super clean, only salads, lean meat, no sugar or oil, which not only made me a little miserable, but also made me crave the things I “shouldn’t have” constantly! Now, I eat plenty of veggies and salads along with what I enjoy in moderation. I weigh my chocolate to stay within serving sizes and don’t feel deprived. Sometimes I have a small bowl of low calorie popcorn along side of my chocolate to make the snack time last longer, with fewer calories. If I don’t include chocolate, (usually a pretty decent portion tbh) I become irritable and depressed. I NEED chocolate, it’s that freaking simple.
Idk if this is helpful for anyone- and this approach might not work for everyone, but I wanted to share it in case someone else is stuck in an all or nothing mindset that is working against them -like I was in the past. You can stay in a deficit without feeling like you’re constantly missing out!!
TLDR: You don’t have to cut out all treats or eat “perfectly” to stay in a calorie deficit. A little flexibility can go a very longgggg way and help you reach your goals.
Losing weight can be really, really challenging.
I hope every one is being gentle on themselves!
by No_Plankton947