Eating Right Calories

gemzgarcia90

Why do I add weight when I am eating the right calories with a deficit?

TeaBea

a. You are retaining water - natural fluctuations; higher sodium meals, sore muscles, time of month (ladies)
b. Your waste cycle - are you weighing same time everyday. How long have you been at this new higher weight?
c. You are eating more than you think. A digital food scale will be the most accurate. Double check entry selections...some are innacturate.
d. Your workouts/activity are less than you think

gemzgarcia90

How small can my calorie deficit be

TeaBea

gemzgarcia90 wrote: »

How small can my calorie deficit be

3,500 = 1 pound.

Your daily deficit goal is up to you, but close to goal weight many people choose 250 calories. That means they lose 1/2 pound a week. A 500 calorie deficit would be 1 pound, and for those who are fairly overweight a 1000 calorie deficit is 2 pounds a week.

gemzgarcia90

I am not looking for a quick fix,250 calorie deficit is reasonable

bpetrosky

TeaBea wrote: »

gemzgarcia90 wrote: »

How small can my calorie deficit be

3,500 = 1 pound.

Your daily deficit goal is up to you, but close to goal weight many people choose 250 calories. That means they lose 1/2 pound a week. A 500 calorie deficit would be 1 pound, and for those who are fairly overweight a 1000 calorie deficit is 2 pounds a week.

Yep, pretty much this. Small deficits can be tricky to keep consistent and make it harder to see the progress on the scale, but if you don't have much to lose you just need to stick with it.

JeromeBarry1

With scrupulously accurate logging of food and exercise, a daily calorie deficit of 250 should show a loss of 1 lb in 2 weeks. Should. Be patient. Be scrupulously accurate. Eventually, it will.