How do you create your calorie deficit....

Th3stral
Th3stral Posts: 93 Member
edited February 2 in Health and Weight Loss
When calories out are more than calories in you lose weight. Fact, not disputing it. What I'm interested in is what methods people are using to create and maintain their deficit and how they are working out.

So how do you create your calorie deficit and is there any feedback, comments, successes or failures you've encountered with the chosen method or any others you tried?

Here is my relevant info -
Just the last 5 lb to shift, I'm IR and also being retested for Cushings/cortisol issues. I'm also a petite female so my calorie allowance is not that of a 6 foot + man, so I find that eating high nutrient food and filling up on veggies, green smoothies etc helps me to keep volume up, full fill my 'grazing' instincts and eat when I need something without feeling guilty and/or exceeding my calorie allowance. Like lots of IR people if I introduce too many sugary foods my blood sugars go crazy and I end up feeling (physically not emotionally) like if I don't scoff every piece of 'naughty', for me given the IR, food in sight I'm going to die and it all snowballs downhill from there. So I guess, whilst I object to the term, that I eat how some people would describe as 'clean'. I've lost 35lb of baby weight since January on a 4'11 frame with 5lb to go. I've struggled to use exercise to overly increase my calorie deficit as I suffer vasovagal syncope, which is reducing/passing so I am starting to up the exercise now which is helping.

Looking forward to hearing how others have created their deficit in a way that's working out for them.

Replies

  • andiebaco
    andiebaco Posts: 211 Member
    5:2 baby, 5:2.

    I get to have calorie deficit over the week and still get to have frappuchinos during the week.

    (also exercising).
  • KMMRN
    KMMRN Posts: 104 Member
    The only way I have been able to do it is by increasing exercise; I don't seem to have the willpower to decrease eating, but have lots of motivation for get up and go. In the past I have had to be creative about finding time or appropriate exercise to fit in with current lifestyle, due to injury, work, etc. Presently I drive my bicycle everywhere (no car), swim for an hour five times a week, and walk the dog for 90 minutes most days.
  • amcsouth
    amcsouth Posts: 283 Member
    I've tried a couple of things before but recently I've been giving the TDEE - 20% method a go and I have been seeing great results so far! It got me through a plateau! I currently work out about 6 times a week doing a mixture of heavy lifting and cardio :)

    I've also seen a couple of my MFP friends that are doing it with great success :)
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