
Weight gain despite calorie deficit
Hi guys. I am 160cm and 110kg. Basically, I am very obese. So I restarted my weight loss journey again 2 weeks ago. Right now I aim to hit 1.2k-1.5k calories a day. Within this, I aim to hit at least 100g protein.
Yesterday I hit around 1.5k calories. I also did cardio for 1 hour, Apple Watch says it’s around 500 active calories burnt. Basically, I believe my deficit is there.
For lunch, I had overnight oats, with protein milk and chia seeds. Also had protein shake for breakfast and another portion as a snack after lunch. Cos I knew I was heading out for dinner so I was trying to eat less during the day.
Dinner was soup spoon because I thought it fit my macros. I had the Tokyo chicken soup with chicken breast, and added on protein soba noodles.
I feel my deficit is definitely there. Unfortunately I stepped on the scale, and I gained 1kg today. It’s quite likely it came from the sodium from the soup?
This whole journey feels defeating and demoralising cos tbh yesterday wasn’t even a cheat meal and I tried my best to get my deficit. It feels like it’s so hard to lose 1kg and yet I gain it back so easily despite being on my deficit.
I also wonder how is it actually possible to lead a social life when every meal out could actually lead to weight gain despite fitting into your macros.
(I know ppl might say I shouldn’t be so reliant on protein shakes but I was out and about so I did what I could to ensure I hit my defit. My meals aren’t like this everyday)