Calorie deficit
dianasfitness2018
Posts: 7 Member
I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
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I eat whatever I want, but one of the things I want is to eat in a way that generally supports my energy and meeting my nutritional needs. Fortunately, I really enjoy the foods that do that, so it's not like I'm having to make any hard choices.
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I eat foods that I enjoy eating, within the context of an overall reasonably balanced/nutritious diet.
Speaking purely in terms of weight loss, calories are all that matter. But when you consider other factors such as satiety/adherence, overall health/nutrition, energy levels, workout performance, body composition, etc., macro- and micronutrients most certainly matter.12 -
That's a false dichotomy - most people lose weight in order to be more healthy - to be able to stick to a calorie deficit, you have to eat healthily, and to be able to stick to a healthy diet, you have to eat what you like - and when you feel free to eat whatever you like, your overall food choices tend to improve - and you like what you're used to, and you're used to what you like.5
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I eat what I want with the aim of meeting my macro and micro nutrient needs. I consider my protein and fat goals as minimums. I have the most trouble hitting fibre and iron. They are a work in progress. I still work in some ice cream, beer, and chocolate. I plan on consuming them after the weight loss is over. Makes sense to figure out how to work them in now.7
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I am still awfully new at this whole calorie deficit. I definitely need improvement on my portion and adding veggies in my diet but I do slip up on eating fast food at least three times a week that’s why I asked even though I’m still in my calorie deficit I get scared I’ll gain my weight back and ruin my progress.0
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dianasfitness2018 wrote: »I am still awfully new at this whole calorie deficit. I definitely need improvement on my portion and adding veggies in my diet but I do slip up on eating fast food at least three times a week that’s why I asked even though I’m still in my calorie deficit I get scared I’ll gain my weight back and ruin my progress.
If you're eating at a deficit, you won't gain the weight back or ruin your progress.5 -
You mentioned this is new to you - invest in a food scale if you don’t already have one. This will help with portion control and counting your calories.5
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dianasfitness2018 wrote: »I am still awfully new at this whole calorie deficit. I definitely need improvement on my portion and adding veggies in my diet but I do slip up on eating fast food at least three times a week that’s why I asked even though I’m still in my calorie deficit I get scared I’ll gain my weight back and ruin my progress.
It won't harm your weight loss. Fast food typically is higher in sodium, so you might notice a temporary weight increase due to water retention. This is a normal physiological response and There's nothing wrong with it.
Rather than looking at it as a slip up, why not plan for it? Look over the menus of you favorite places and get an idea of the calories as well as the fat/protein/carb breakdown, and see how it can fit in your day. At least then you can look at it as part of the plan.
Additionally, even when you do have a day that ends in a different place than you had expected, don't beat yourself up for it. You are human, these things happen. We all do it. Just refocus and get back to it. In the long run, you will see that a day over here and there really doesn't have that big of an impact.8 -
if all you eat is junk food, youll reach your calorie limit FAST and still be hungry, and then you get into a binge cycle.
do i eat what i want? yes and no. if im truly craving the junk, ill make room in my calories for it. but in general, i eat a pretty well-balanced diet. burgers and pizza aren't BAD foods.
supersized portions of anything just isn't nutritionally sound.
you will find you are fuller, longer, with a decently balanced diet that fits your calorie goals.
i couldnt tell you the last time i ate fast food (beyond the truly occasional breakfast biscuit). I think most of its gross. so i dont eat it. if i want a burger, i can make a better one at home.3 -
dianasfitness2018 wrote: »I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
Both...a lot of "what I want" is very nutritious and healthy. Most of my diet is healthy...a bit of it is less nutritious.2 -
dianasfitness2018 wrote: »I am still awfully new at this whole calorie deficit. I definitely need improvement on my portion and adding veggies in my diet but I do slip up on eating fast food at least three times a week that’s why I asked even though I’m still in my calorie deficit I get scared I’ll gain my weight back and ruin my progress.
Fast food can still be part of a healthy diet. It's all about choices and how you make things fit into your goals. If anyone tells you that there's no way to eat fast food and still get adequate nutrition, then you know you can discount every piece of health advice they provide because it's just absolutely false. Make smart choices. Stay in your calorie goal. Work on doing the rest later. Losing weight and keeping it off is a lifelong process and you have plenty of time to work on getting more veggies and whatnot as you go.7 -
cwolfman13 wrote: »dianasfitness2018 wrote: »I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
Both...a lot of "what I want" is very nutritious and healthy. Most of my diet is healthy...a bit of it is less nutritious.
you can gain weight eating anything. being 'healthy' does not put you in a calorie deficit.
but its okay. dont listen to those of us who know what we're doing.
i ate healthy when i was 300 pounds, too. didnt make me skinny.3 -
My personal belief and one that I try to instill in my clients is that you don't lose weight to become healthy, instead, you become healthy to lose weight. I focus, for myself, and for my clients, on getting nutrient dense, properly prepared, whole foods in to the diet first and foremost. Of course there can always be room for treats to some degree, but not every day, sometimes not even every week. Just my personal belief. Let the woo's begin LOL9
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callsitlikeiseeit wrote: »cwolfman13 wrote: »dianasfitness2018 wrote: »I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
Both...a lot of "what I want" is very nutritious and healthy. Most of my diet is healthy...a bit of it is less nutritious.
you can gain weight eating anything. being 'healthy' does not put you in a calorie deficit.
but its okay. dont listen to those of us who know what we're doing.
i ate healthy when i was 300 pounds, too. didnt make me skinny.
Huh??? I'm not sure what you're talking about and why your comment is aimed at me. Given that I lost 40 Lbs and have kept in off for 5 + years, I'm pretty sure I know what I'm doing.4 -
WholeFoods4Lyfe wrote: »My personal belief and one that I try to instill in my clients is that you don't lose weight to become healthy, instead, you become healthy to lose weight. I focus, for myself, and for my clients, on getting nutrient dense, properly prepared, whole foods in to the diet first and foremost. Of course there can always be room for treats to some degree, but not every day, sometimes not even every week. Just my personal belief. Let the woo's begin LOL
I feel grateful that I don't see "nutrient rich, properly prepared" and "treats" as mutually exclusive categories.12 -
I eat a variety of foods within my calorie limit.0
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callsitlikeiseeit wrote: »if i want a burger, i can make a better one at home.
This works for me, too. We have burgers and grill fries once a week or so. I can weigh everything so I have a reasonably accurate calorie count. Same for pizza or Tex-Mex.
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Like everyone has said, eating healthy becomes the default while still working in "treat" foods. Foods aren't inherently good or bad but some will get your to your goals faster and with more nutrition. S people have said before, you can work day food in, you just have to plan for it.
I feel like there are two other parts that aren't being brought up that are somewhat implied but not obvious. The first is making sure your treats are worth it to you. If you look forward to that fast food but feel like it wasn't as good as you wanted it to be when your finished, maybe it's better to fit in different treats. I know I have a sweet tooth especially for pastries. However, most commercial pastries just aren't as tasty as they should be out they are over sweet to me now. Instead, I applied on macarons that are worth it.
The other thing is that healthy doesn't mean not tasty. There are so many ways to make nutrient dense foods tasty. Pasta has always been one of my favorite foods and I always liked a lot of sauce. We usually made it's with a good amount of veggies, but I usually have a hard time getting pasta into my calorie allotment. Instead, I use spaghetti squash. Do it is squash with tomato sauce that is packed with carrots, peppers, onions, mushrooms, and usually ground beef. If chicken breast sounds boring, out it in a sure fry with onions, peppers, eggplant, sugar snap peas, book choy, and a bunch of yummy seasonings like garlic, ginger, and Thai basil.
You got this. Just start with smaller changes. Tell yourself that your fast food isn't bad food, but it is limited food. Get used to logging everyday, whether you are eating at deficit, maintenance, our gaining. Then you can start making small adjustments like adding one more serving of veg. Work your way up to trading one day food meal for a homemade Curry that fits your goals better. It's all about getting your perspective shifted from "this is a diet" to "this is my lifestyle." Diets are temporary, lifestyle is more permanent. Do you want to be temporarily healthy it more permanently healthy?1 -
cwolfman13 wrote: »callsitlikeiseeit wrote: »cwolfman13 wrote: »dianasfitness2018 wrote: »I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
Both...a lot of "what I want" is very nutritious and healthy. Most of my diet is healthy...a bit of it is less nutritious.
you can gain weight eating anything. being 'healthy' does not put you in a calorie deficit.
but its okay. dont listen to those of us who know what we're doing.
i ate healthy when i was 300 pounds, too. didnt make me skinny.
Huh??? I'm not sure what you're talking about and why your comment is aimed at me. Given that I lost 40 Lbs and have kept in off for 5 + years, I'm pretty sure I know what I'm doing.
I think she was agreeing with you, but I found it confusing too.0 -
dianasfitness2018 wrote: »I was wondering when having a calorie deficit does anyone just eat whatever they want as long as they stick to their limit of calories for that day or you try to stay healthy?
I eat what I want (just not as much as I sometimes want) and I’m healthier, lighter and fitter than I’ve been for 20 years or more.
If you start from the point of “my current diet is bad and must be changed” then IMO you are much more likely to fail. My starting point was simply “I’m eating a bit too much”. That’s a much easier change.2 -
I plan meticulously, but I know a lot of people eat what they want as long as everything (calories, macros or just protein goals) stack up at the end of the day/week.0
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