r/caloriedeficit

i am 23M, 170cm, i started at 74kg in nov last year. i consume about 1100calories per day (even lesser at the start), but i do have cheat days (usually the weekends). i am at 57kg now but i realise it's plateauing around here for me.. i work out everyday, trying to incorporate more strength training and also up my calories.

i'm just afraid i'm eating too much now because i researched that if your calorie deficit is too high at the start, it messes up your body and metabolism. i need some advice on this 🙏 thank you!!

I have been working from Tokyo for a over a month. Before you get jealous, preparing to be here was time and money consuming, stressful, and tiring. Yet I've probably had more physical activity in the past 5 weeks than the last 6 months in my American hometown. 

I'm moving so much more here, and naturally. Unlike where I'm from, I can walk and cycle from my doorstep. I have never needed to schedule “gym time”. I don't count calories. Activity is built into my life. The infrastructure here is designed for it. I feel safer and more confident walking and cycling anywhere.

I missed this amazing level of freedom I used to have when I lived in a city. Every day I want to grab my bike and go somewhere new. I was bored of the same routes and places where I live. I'm almost addicted to cycling here, more than I used to be. Life just feels right when I’m on a bike and start moving. 

In my first 2 weeks here I immediately saw a difference in how my clothes fit me. I went from regretting the sizes I brought to being glad I’m not stuck with oversized cycling clothing. I'm so relieved I was able to grow into them. And the more weight I lose the better they will fit! 

People will bring up diet differences, and I agree. The food is great here. I always find something new to try, however i still often overeat because my eyes are bigger than my stomach. And I buy too much food and snacks. Everything tastes so good! So I think the amount of food I consume hasn't changed as much.  

Of course, now my upcoming concern is what happens when I get back? One option I may have is not leaving Asia lol. Wondering how I can stretch my tour out as long as possible while losing weight the whole time. 

I could also try to take the lessons I've learned here back home with me, but I'm doubtful. I can't transform my suburban US town into Tokyo. I do have a new bike, but I'm most inspired by new places to visit and things to see. And sadly I live with someone who doesn't care about health as much as I do. I have more control when I live alone. I will move, but I'm not ready yet. Traveling with my bike is the next best thing I could come up with. 

It’s so cool to look at my pictures from the past few weeks and watch myself shrink before my eyes! A very short time ago I started to hate taking pictures of myself because I was disappointed in my body.

If you successfully lost weight overseas, how were you able to maintain your good habits back home?

I have some questions: how long do you stay in a calorie deficit for? What happens once you get to your target weight? Do you continue eating at your deficit as maintenance since you got to your target weight with it?

What are foods that are good for your metabolism? Ive been eating pretty healthy but right now Im not loosing any weight because my metabolism is too slow. Please help. Im exercising 3 times a week.

Guys having different problems here, I am trying to cut fat and the problem is I am eating to low for building muscle . I have enough protein per day but defecient on carbs that too by 150+ grams. I am in more than a 1350+ gram calories defecit chat am I cooked?

Today i went all out. 100$ on FOOD in a single night. Not good food either. Just junk that i completely overconsumed. I don’t know why i did this but im very upset and i just want to lose the weight. I crave things even when im not hunrgy, even when i dont really even want it , j just want to eat and i dont know why or how to fix it? How do i just say no to these 2k+ meals. How do i stop just wanting to eat food 24/7 especially a ton at once?

Hi,
I started eating in calorie deficit recently. Per my calculations (I’m 167 cm tall and weight 81 kg) my calorie deficit is about 1500 kcal/day plus my app takes into account the calories i burn throughout day so on days i don’t work out I eat about 2000 kcal and on days i work out it’s even more. I noticed loads of people online talk how hungry they are during their calorie deficit and it made me wonder. I’m not hungry at all. In fact I am struggling really hard to even meet my calorie intake, in fact I don’t on most days. Am I doing something wrong?

when do ur calories actually reset( for the lack of a better word).... cuz i am a student and pull many all-nighters and sometimes sleep only for 1-2 hrs (peak exam time)....

for tracking do i consider it 0 after I've slept? (what about all nighters then?) or after I've pooped?

ik ts is such a weird question plz don't judge me😭😭😭😭😭

I’ve never been able to get into my best shape mainly because I find dieting too difficult. I often end up eating the foods I enjoy, even when I plan not to. I also struggle with calorie counting and don’t fully understand how to track what I eat.

I do have a kitchen scale, but I’m not sure whether I should weigh food before or after cooking, or how to calculate calories correctly. I’m also unclear about how to determine the right amount of protein, fibres, fruits, carbs, and fats for my body.

I have also started doing gym. So pls let me know what to eat pre workouts and how prior should I eat.

Could someone guide me on how to start counting calories properly, set my macronutrient goals, and stay consistent with my diet? Any practical tips would be appreciated.

Is starvation mode a myth or real? I’ve seen so many people say it’s a myth. Then I’ve also seen so many people give health advice and mention starvation mode. I went to my doctor today who told me I was in “starvation mode” (he didn’t go into a lot of detail about calories or anything) but I don’t know exactly what that means. Again, is it real or fake? I imagine there’s some sort of real aspect to it if a medical professional is referring to it. But what exactly is it & if it is real- how does one fix it? (Hoping I don’t sound utterly stupid…)

hi, i have a month to lose 10 kgs. is this possible with calorie counting and 10k steps and cardio (30 minutes)?