ANYTHING make deficit eating easier?
happysummerrunner
Posts: 66 Member
Started last month, 500 calories deficit. I feel compulsive/ binge-y. I have binge days and days where I eat at maintenance instead of deficit. My exercise goals are going well!! 
but I'm struggling to cut down on the calories!
Could you share any ways you've learned to make eating at a deficit easier? - As far as having energy, cutting down cravings, grumpiness, etc. Was it water? Macros just right? Several small meals vs. 2 meals, 3 meals? What worked for you??
Thanks!
but I'm struggling to cut down on the calories!Could you share any ways you've learned to make eating at a deficit easier? - As far as having energy, cutting down cravings, grumpiness, etc. Was it water? Macros just right? Several small meals vs. 2 meals, 3 meals? What worked for you??
Thanks!
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Replies
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Limit carbs.. They make me hungry quickly after. Only eating between noon and 8 pm allows more satisfying meals.0
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include protein and healthy fats into your meals and that will help you stay full longer.
i prefer 2 large meals but i find it hard to get enough protein like that so i try to do 30 -
If you are feeling bingey and grumpy, you are probably going too hard. How are you sleeping? How sure are you that you've correctly calculated your deficit? Maybe you're really going deeper then 500? There's no rush. You can eat for 2 or 3 weeks at maintenance to give yourself a break and to re-energize. You can eat an extra 100 or 150 cals and see if that slows your progress. Maybe it will, maybe it won't. Maybe that would be enough of a bump up to allow you to stay in a deficit more consistently. Listen to your body. This isn't *easy*, but it shouldn't be torture either. If you're super miserable, you're going to crack eventually and be a lot more likely to get yourself into a bad cycle.0
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Changing from having 3 meals to regularly eating every 3 hours,ie 5 meals a day. The meals are smaller, but I'm never feeling extremely hungry and never really crave anything anymore. i prepare my plan in advance so I don't get caught out eating something that doesn't fit in my diary.0
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If you are feeling bingey and grumpy, you are probably going too hard. How are you sleeping? How sure are you that you've correctly calculated your deficit? Maybe you're really going deeper then 500? There's no rush. You can eat for 2 or 3 weeks at maintenance to give yourself a break and to re-energize. You can eat an extra 100 or 150 cals and see if that slows your progress. Maybe it will, maybe it won't. Maybe that would be enough of a bump up to allow you to stay in a deficit more consistently. Listen to your body. This isn't *easy*, but it shouldn't be torture either. If you're super miserable, you're going to crack eventually and be a lot more likely to get yourself into a bad cycle.
I loved what you said about 2-3 week break to re-energize. I guess that's what I just did but it made me feel like I failed! I need to let go of doing it perfectly every week. I lost 5 pounds last month- my goal- and feel disappointed it won't happen this month.
I sleep pretty well but I could work on going to bed earlier. (Like right now! ooops :blushing: ) It just comes down to self-control and I feel like I'm really lacking it sometimes! But yea... slow and steady well definitely be what works for me. Maybe I should add a few extra calories and see if I stick with it better..0 -
I had to reduce deficit to 300 because 500 is too much for me now. My biggest tips are as follows:
1. I eat protein and carbs with almost every meal.
2. I eat said snack/meal every 2 hours to avoid getting to the point of energy crashing.
3. Feeling snacky... try water.. water doesnt work... eat protein.. if you can't make yourself eat another bite of protein.. you aren't that hungry.0 -
I have been doing well using a combination of a bunch of strategies.
I am not giving up anything I love, just cutting way back on the portions (about 1/2) and making sure I exercise off at least most of the calories if one of those things (for instance my son's B-day cake) results in me going over.
I plan out my meals and pair higher calorie dinners with lower calorie breakfast and lunches as much as possible.
I drink lots of water, and when I'm feeling really hungry I drink at least 10 ounces and wait a few minutes, to see if it passes.
I keep lots of filling low calorie snacks on hand that I like. (popcorn, carrots, celery, and fruit) That way if I am hungry I can avoid candies and chips - my previous fallback snacks, which I struggle to eat in moderation.
So far this has been working for me, but I have only been working at this since January, and my deficit isn't very low. I have a lot of weight to lose and have decided to adjust my lifestyle slowly so it will be easier to maintain. The only thing I have entirely given up is soda pop. And that's only because I would rather have other foods.0 -
I had to reduce deficit to 300 because 500 is too much for me now. My biggest tips are as follows:
1. I eat protein and carbs with almost every meal.
2. I eat said snack/meal every 2 hours to avoid getting to the point of energy crashing.
3. Feeling snacky... try water.. water doesnt work... eat protein.. if you can't make yourself eat another bite of protein.. you aren't that hungry.
What's your go- to fast protein snack? It seems like protein usually takes me more prep time. Like... here, lemme bake this chicken for 30 minutes cause I'm hungry... I guess I always go to carbs first because I don't have to cook crackers/ bread.
But yea my most successful days I have more protein/ fats and the days I go over it's ALWAYS carb heavy.0 -
I have been doing well using a combination of a bunch of strategies.
I am not giving up anything I love, just cutting way back on the portions (about 1/2) and making sure I exercise off at least most of the calories if one of those things (for instance my son's B-day cake) results in me going over.
I plan out my meals and pair higher calorie dinners with lower calorie breakfast and lunches as much as possible.
I drink lots of water, and when I'm feeling really hungry I drink at least 10 ounces and wait a few minutes, to see if it passes.
I keep lots of filling low calorie snacks on hand that I like. (popcorn, carrots, celery, and fruit) That way if I am hungry I can avoid candies and chips - my previous fallback snacks, which I struggle to eat in moderation.
So far this has been working for me, but I have only been working at this since January, and my deficit isn't very low. I have a lot of weight to lose and have decided to adjust my lifestyle slowly so it will be easier to maintain. The only thing I have entirely given up is soda pop. And that's only because I would rather have other foods.
Thanks, you are doing awesome!!
I've tried the low cal breakfast/lunch with higher cal dinner. Sometimes it makes me happy to see I have so many calories left for dinner to have one big meal. But it can make me irritated before dinner too. I have been debating this in my head! Maybe I just need to not overdo the low cal/high cal thing.0 -
I had to reduce deficit to 300 because 500 is too much for me now. My biggest tips are as follows:
1. I eat protein and carbs with almost every meal.
2. I eat said snack/meal every 2 hours to avoid getting to the point of energy crashing.
3. Feeling snacky... try water.. water doesnt work... eat protein.. if you can't make yourself eat another bite of protein.. you aren't that hungry.
What's your go- to fast protein snack? It seems like protein usually takes me more prep time. Like... here, lemme bake this chicken for 30 minutes cause I'm hungry... I guess I always go to carbs first because I don't have to cook crackers/ bread.
But yea my most successful days I have more protein/ fats and the days I go over it's ALWAYS carb heavy.
My #1 fast protein snack for desperate hunger is tuna. 2nd is frying up an egg. Keeping boiled eggs in the fridge is also great.0 -
Eat more protein, this helps sate you. Avoid foods with approximately a 50/50 carb/fat balance (only happens in processed foods). These are the ones you will binge on.0
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include protein and healthy fats into your meals and that will help you stay full longer.
i prefer 2 large meals but i find it hard to get enough protein like that so i try to do 3
I prefer 2 large meals too!! Probably because I like to eat till I'm stuffed. (I think I started the habit when I had braces so I didn't have to clean them as often. :happy: ) But I need to eat with my toddler and he eats more often than that. So I have to learn to just eat till "sated" or whatever. :grumble:0 -
How old is that sweet baby on your lap and are you breastfeeding?
If so enter you need (and get) extra calories.
Now I know it seems weird but I think someone said breastfeeding was under exerise-check it out.0 -
Definitely giving myself permission to skip breakfast or eat a really small breakfast has helped. My breakfasts have been a great, healthy, high-protein meal with tons of veggies for me since I was pregnant for the first time 9 years ago. But its almost always around 700 calories. I just bumped that meal to midday and have been having a smaller breakfast or sometimes no breakfast. That helped me a lot. I work out longer so I can eat more. Totally. On the other hand I have gotten stronger and faster which is pretty awesome. For snacks, I try to have some hunk of meat (that I cook so its not processed garbage) in the fridge I can nibble on, like a turkey breast or lean roast beef. Otherwise its carrots and stuff. I've always liked snacking on veggies though. I would say too, to make sure you are nourishing your body with tons of great veggies. A giant pile of braised kale (like, two whole bunches!) with a little butter goes a long way to satisfying me in lots of different ways.0
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How old is that sweet baby on your lap and are you breastfeeding?
If so enter you need (and get) extra calories.
Now I know it seems weird but I think someone said breastfeeding was under exerise-check it out.
Breastfed for 13 months and he's weaned now. I tried losing weight last year and it caused milk-supply issues so I quit for awhile. Now I have no excuse- I've got to do this!0 -
I have one meal a day 4 days a week, the other 3 I don't eat at all.
Now tell me you have it hard again?
BTW that was not meant in a bad nasty way.0 -
Don't put so much pressure on yourself. Slow and steady wins the race, if you divide your total weight loss over a long period you will find you have been loosing constantly. (This is after you have been dieting for an extended time).
I find by reducing my carbs, I. Started in the 17 day diet (no carbs for the first 17 days) very hard, but the weight falls off. Then slowly introduce carbs after that. Like most people if I eat a carb heavy meal I can sit down to another one within half an hour. I guess I am just carb sensitive.
I now eat carbs. However if I want to move some weight fast I go back to no carbs. Breakfast- yoghurt and fruit, Lunch-tuna and salad! Dinner-Hugh chicken breast and heaps of non carb veggies with gravy, I mean heaps of veggies, my plate is overflowing. I also love big meals.
It's taken me 15 months but I am down 25kg and very close to goal, moving the goal post constantly as I'm still not happy, need to lose another 5kg but going to work on cardio and lifting heavy (means I can eat more Haha!)
Also take one day at a time, it's the total calories over a week not just today! Keep up the good work, you are doing well.0 -
I have one meal a day 4 days a week, the other 3 I don't eat at all.
Now tell me you have it hard again?
BTW that was not meant in a bad nasty way.
What does this have to do with how hard someone else finds their deficit?
OP, increase protein, eat green vegetables in larger quantities.0 -
drinking a ton of water really helps me control my appetite... eating foods with high fiber and protein content also helps... I'm bad at closing my kitchen at night, but brushing my teeth does the trick there!0
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drinking a ton of water really helps me control my appetite... eating foods with high fiber and protein content also helps... I'm bad at closing my kitchen at night, but brushing my teeth does the trick there!
Yes brushing the teeth! That's like my body's only cue to stop eating.0 -
I have the best luck sticking to my deficit when I preplan most of my day.
I also second the protein thing, string cheese, hardboiled eggs, beef jerky are all great sources of immediate protein, or you could always have a stock of pre-cooked chicken breasts that you just heat up when you need a snack!0 -
Your desire to binge is a completely normal response to the body's resistance to shed weight. It's a survival instinct, not a character flaw.
I find smaller deficits to be easier than large ones.
High volume, high protein foods with some nutritional value (such as oatmeal or greek yogurt) are much easier to stay full on than high calorie white cakes and simple sugars.
Spread out your calories.
The symptoms of dieting are the worst when you first begin, and subside after about a week. For me they included sudden drops in mood, random crying, headaches, weakness, cold intolerance, and waking up at night after less than four hours of sleep. Too much of a deficit will also lead to a binge. Since a binge will wipe out your losses for the week, it's best to eat at or just under maintenance every day rather than risk ruin by dieting too far and eating it back. If you "have" to eat something more and can't handle your goal, add a 50 - 100 calorie snack. The body will resist any cut in calories, even if a person is still eating way above maintenance. It will take a while to get used to.
As for symptoms. Generally the surface symptoms of hunger that we all feel - growling stomach, weakness, dropped blood sugar - are avoidable on diets. But the long term symptoms of hunger that come with being in a deficit (such as feeling a little tired, irritable, fog brained each day) will stay with you until you up calories near maintenance.
Staying on a diet means teetering just under that edge of surface hunger. I used to do almost 2 lb / week when I first started losing weight. But I found the symptoms less tolerable as I neared goal weight.
Save a couple hundred calories with some protein just before bed and you won't feel that surface hunger while you sleep.0 -
I have one meal a day 4 days a week, the other 3 I don't eat at all.
Now tell me you have it hard again?
BTW that was not meant in a bad nasty way.
Hey, couple of quick questions: How is this helpful to anyone? and What are you doing?0 -
Echoing the advice already given about protein, good fats and water - all of these will help.
The other thing to be aware of, though you didn't mention if you're restricting carbs or not, is that low-carb diets are increasingly being linked to low mood and/or depression. For me, at least, this is a big trigger for bingeing - rather a nuisance, as I lose much more easily with fewer simple carbs ie. grains, potatoes etc, but cutting them down drastically puts me in a very bad headspace, and increases the likelihood that I will binge-eat. This may, or may not, be a problem for you, but it's something to be aware of.
Good luck!0 -
Changing from having 3 meals to regularly eating every 3 hours,ie 5 meals a day. The meals are smaller, but I'm never feeling extremely hungry and never really crave anything anymore. i prepare my plan in advance so I don't get caught out eating something that doesn't fit in my diary.
this is what worked for me.0 -
Open your diary.
Short of that my advice is:
1. Set a reasonable deficit. Make sure you're eating back your exercise calories if you're using the MFP model.
2.) Get enough protein and fat. If you're exercising aim for .8 grams of protein and .35 grams of fat per pound of body weight.
3.) Work in treats if they fit your calories/macros for the day0 -
How many calories a day areyou eating? Are you measuring & weighing everything so that you know the cals you're eating? It sounds like you're eating too low (and I'd guess not eating back exercise cals?). I'm at an 800cal deficit (eating 1900 a day, working out 6 times a week) and not feeling the way you are - if I was I'd have quit by now. So firstly well done for not quitting! You need to find a way of eating that you can sustain, for me that's plenty of protein and a reasonable amount of carbs. I try to make sure I have calories for chocolate most days, and beer at a weekend! That way I don't feel deprived.0
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I have one meal a day 4 days a week, the other 3 I don't eat at all.
Now tell me you have it hard again?
BTW that was not meant in a bad nasty way.
What does this have to do with how hard someone else finds their deficit?
OP, increase protein, eat green vegetables in larger quantities.
This.
Also, someone is hangry.
OP, I think you might benefit from opening your diary. People might have suggestions on specific places you could improve.0 -
Ok I'll make it public for awhile. If I didn't complete an entry for a day you can assume I overate and didn't want to log it all in. I usually log everyday.
So I'm eating a little over 1500 calories and on the days I exercise I eat back exercise calories (so more like 1800 calories). I'm weighing and measuring.
Thanks for all the feedback!0 -
Oh, yeah, OP, I see you aren't too big on meat, huh?
If you lack time, Morningstar Farms makes some really convenient meatless options - the black bean burgers are to die for! Also, canned chicken can be your friend. They can be high in sodium, but I offset that with fruits and veges.
That's a couple of quick fixes I can think of. I'm sure others will have suggestions, too.0
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