If you are loosing weight in a calorie deficit

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What are you eating, how much are you losing and how long has it taken you? TIA

Higher protein (100g per day), about 500 cal per meal, 3 meals per day, 100-300 cal in snacks.

Low fat greek yoghurt
Chicken, beef, prawns, egg whites (plus whole egg for flavour)
Lower carbs (to keep meal cal count low - eg150g of cooked rice) - rice, pasta, bread, tortilla wraps
+10000 steps per day min
+4 cardio sessions per week
+3 body weight/weights/resistant band workout per week

Took about 12 weeks to lose 2 stone.

Probably in a deficit of 500 cal per day because I have an active job.

Doing 1200 cals per day. Have lost 4.7kg in three weeks.
Using my fitness pal to track.
Lots of soups, healthy fats and protein. Have cut out sugar, white carbs (bread, pasta, rice etc) using complex carbs and measuring, weighing everything. Also,drinking 2.5l of water and one to two cups of coffee with 25 mls milk . No soft drinks or alcohol

Thank you.
Could you share a typical day? Those are impressive loses!

Breakfast:
0% Fat Greek Yogurt 150 g
Whey Protein 20 g
Granola 20 g
Mixed Berries 50 g
Crumpet x 1
70% Dark Chocolate 10 g

Lunch:
Egg x 1
Egg White x 3
Bread x 2 ( 40 g Slices )
Butter 5 g
Mushroom & Tomatoes

Dinner:
Burger-
5% Fat Mince 150 g
Bagel Thin P
potato 150 g (air fried cubes)
50% Less Fat Cheese 20 g
Salad

Snack:
Kvarg protein yogurt x 1
Fibre One Bar x 1

No milk in tea, no sugary drinks :)

Thank you. What is whey protein?
I have to avoid sweeteners which is annoying as they give me bad wind!!

There's loads of sweetners in this stuff unfortunately, I have a sweet-tooth, but have had to reduce sugar a lot. Whey protein is protein powder, used to increase muscle mass when bulking, this is a small quantity though and is to boost satiety.

Thanks, where can I buy it?
Yeh i like fibre one bars but my stomach doesn't!

Ive lost 50lb over 10 months. I eat 1800kcal a day. Typical day -

Breakfast
Protein yoghurt with banana and strawberries
Cup of coffee

Lunch
Chicken salad sandwich
2 chicken lollies
Can of sugar free redbull

Dinner
Some form of protein (chicken/lamb/beef)
Veg
And beans.

• 2L of water through out day.

Also used a high protein cookbook i found on amazon for meal ideas, it already had meals counted for you as long as you didnt sub anything on the ingredients.

1800 calories a day
10,000 steps a day including some walking up the steep hill I live by.
Lost 18lbs this year.

Lunch - Jacket spud, cheese and coleslaw, then fruit 700cal
Dinner - home made from scratch with lots of veg, 100g meat and pasta/potatoes 700cal
e.g. SPAG Bol, chicken in tomato, pepper, mushroom sauce with pasta, roast chicken with roast potatoes, sweet potatoes, parsnips and two boiled veg, cottage/shepherds pie.
Pudding after dinner is a homemade brownie. I make them lower in sugar than normal with dark chocolate. They are filling and I don’t feel deprived. 400cal

I am menopausal but happy to be able to lose weight without going super low calorie. I think it helps than my diet is all cooked from scratch as when I do have processed food I find it harder to diet.

Optimum Nutrition is a well known brand, Amazon sell it, as do Holland and Barrett but they also do PE nutrition at a fraction of the cost.

I also take a load of supplements, deffo recommend hydration powder/tablets, helps keep the hunger at bay.

Not sure what to suggest re sweetners, it's going to be difficult including sugar in a calorie deficit.

What are your aims and where are you starting from?

Yes.
1290 cals now. Down from 1400 as my weight has gone down.
Started 16st 13 May 23.
Now 12st 8 March 24.

I don't do what the above people do. I need to know I can maintain this after so I'm eating what I want and like as long as it fits in my calorie allowance.
It started to slow on the weight loss front after Christmas, so I've recently made the calorie adjustment and joined the gym. Did no exercise prior. I've been going 3 times a week for the last 3 weeks and doing mostly weights with some cardio warm up and warm down. I'm doing about 90 mins whilst I'm there.

My food today is no breakfast (disclaimer: I am on saxenda which keeps you fuller for longer and stops the blood sugar crashes quite so much which means my control around food is much better. It DOESN'T make you lose weight. The calorie deficit it helps you achieve DOES) which is normal for me. I don't eat before 12. Not hungry. I was never much of a breakfast fan pre saxenda anyway.

Lunch: 2 egg omelette with 25g cheese and tomatoes. A sweet clem and 13g pack of pom bears.

Snack: yogurt (just a normal one, probably a muller bliss)

Dinner: vegetarian chilli made by me using quorn and various veg etc. I will have that with homemade chips in the airfryer and a topping of mozzarella (40g). Chilli cheese fries!
I'm thinking I'll have a Bounty Ice Cream for 135 cal after.

This suits me and I'm happy with what I'm doing. It's clearly working with 4st 5lb loss.

Breakfast - different fruits blended with yogurt.

Lunch- salad with protein or eggs with salmon.

snack-nuts or low calorie hot chocolate

Dinner - protein with veg/salad eg. Fish, Corgettes, peas and sweetcorn.

Lots of cups of decaf black tea or camomile tea.

I lost 37 pounds in 4 months eating similar to this every day.

To lose 10lbs/month a typical day of 1600 calories:

Breakfast
50gr smoked salmon
Six cherry tomatoes
One large egg
Tea with sweeteners and milk

Lunch
Big mixed salads with lo cal dressing, salad topper seeds, protein like prawns. Maybe slice of bread
Or
Homemade soup and croutons
Or
Big mixed salad with garlic mushrooms and avocado

Dinner
Protein and veg with either rice/noodles/cous cous.

Mueller light yoghurt or caramel rice cakes for a snack.

Thanks, think I will just have to massively limit sugar.
I'm 5ft 2, 11stone. Been trying to lose 2 stone for years. I'm 45.
I exercise weights or circuits 4 times a week and walk the dog every day.

I'm 5ft 2, 11stone. Been trying to lose 2 stone for years. I'm 45.

I found breaking the weight loss into smaller chunks really helped, I had goal weights every few pounds. Quarter of a stone, half a stone, 5 kilos, a stone etc etc.

What is a typical day’s food at the moment and do you actually need to lose 2 stone?

I’ve lost 10 kilograms in 4 months on 1500-1600 kcal depending on the day. Difficult to say what I eat because it’s very varied, the only thing that remains similar every day is my breakfast - overnight oats.

I don’t eat gluten and poultry (lost weight without eating chicken daily) and I exercise regularly.

I'm having 1600 calories a day.
I eat whatever I like as long as I stick to the 1600.

I take Orlistat and I'm losing 3lb a week.

I've just started taking berberine as well.

I don't exercise or walk anywhere. I'm disabled so I can't.

A typical day is fairly healthy but probably portions are too big and too many snacks creeping in.
I'm doing a lot of strength training, I'm wondering if I'm gaining muscle ?

You might be.

I've found that my clothes are gradually getting looser.

I'm very overweight. I was 20st when I started, and I'm 17st 10lb now. It's taken me 8 weeks to get to this point.

I do think the Orlistat helps a lot.

Have you worked out you BMR? Might be useful to get a rough idea of how many calories will put you in a deficit. Then count the calories you're eating (using My fitness pal as PP suggested, it really is a useful tool), see if you're above or below. Then you could gradually cut down a week at a time as not to risk binging/giving up if you start off too low. Sounds like you're doing everything right in terms of exercise, sometimes it's just trial and error finding the right nutrition to suit.

i use the nutracheck app... i am working on my protein intake at the moment. i eat whatever i like as long as i don't go over my calories for the day!

i do admit to a stalemate at the moment, but i've now started going to the gym for an hour a day every day.. so my body is just working out whats going on and clinging too the weight incase it never gets food again..

my relationship with food has changed. as a child we had no money and were skinny to the point of under nourised, so when my mum died when i was 16 and i was earning my own money i ate and ate and ate.

its taken this long to relalise i will not starve

My bmr is apparently 1386.

That seems low - Maybe try 1500 on rest days, 1700 on work out days see how you get on for a couple of weeks? Adjust as you go. Do you count steps?

Yes I count steps.
Maybe I worked it out wrong, do you know the best way to work it out? Thanks

So 1300ish is probably correct (it's been a while since I've done mine!) You then add calories on depending on how active you are, when I worked out mine I underestimated my calories burned and it seemed to work. I would do 1600 on rest days, 1800-2000 when I worked out (5.7, broad, 15-20k steps a day). I think adding 300 to your BMR will deffo put you in a deficit, you'll need more when you work out for fuel.