If you are loosing weight in a calorie deficit

[Ihavetoomuchtodo]

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

Fairly high protein
300-500 a day deficit worked out on my TDEE/BMR
Your BMR has to include your activity but not your actual exercise
I am active, I walk and do weight/strength training many days of the week
I don’t restrict carbs but I do choose Wholegrain versions

Ive lost 4 stone in 12 months I am nearly at my goal (8/9lbs to go)

I never eat back my exercise calories

I am at very slow weight loss now, it’s taking far longer as I don’t want to eat too little to get there so have to accept it’s slower going now

I visibly have muscle definition I’ve never had before, even when I was smaller than now, so some of my size/weight will be muscle but saying that, you won’t gain a huge amount of KG of muscle unless you are really going at it with a progressive programme/macros. I’ve gained a few kg of muscle mass, mostly in my legs but nothing majorly significant

Before you buy a lot of protein power, try a sample to see if you can tolerate it. I cannot tolerate whey at all. It makes me violently unwell. I can only tolerate pea protein

Ive lost 6st in 14mths through diet and exercise, deficit is probably only about 200-400 calories.

I stick to a plant based, mostly unprocessed diet. So an average day;
breakie 1- shredded wheat, plant milk, prunes, salted caramel sauce.
breakie 2- oats, protein powder, PB powder, grated apple, plant milk, raspberries, caramel syrup.
lunch- homemade bread toasted with butter and homemade bean spread, banana
tea- huge stir fry, sausage casserole or if lazy burger in bun.
dessert-blueberries,strawberries, soya yoghurt, granola, caramel syrup.
snacks- roasted seaweed, pkt crisps, maybe extra fruit.

For exercise its weights/cardio x3, pilates/cardio x2 (nothing OTT, just 20 mins of each). Also walk my elderly dogs about an hour a day and have just started C25K x3 a wk.

Im trying to keep things sustainable long term as I didnt want that moment of coming off a diet and restarting bad habits.

So I've been doing 1600/1700 calories for past week. Last night had a few chocolates and a few cheese and crackers all of which I've weighed and logged.
Hope I can keep.it up!

I had a 2000 calorie curry which I loved. And logged.

And I still lost weight that week!

Good luck! Keep us posted!

Well, just after, Christmas I was 20st.

I'm now 17st 8lb.

I have a long way to go but it's coming off, slowly.

@TheShellBeach that’s a fantastic loss, I thought I was doing well losing 1.5 stones this year. Was the 2000 calories curry the only thing you ate that day?

No, but it was an aberration. I just fancied one, and I'd been so careful for weeks.

I decided that one curry wouldn't be a disaster.

Yes I think that’s the key to sticking to a diet, being able to have the things you fancy but still lose weight overall.

And that's exactly how to handle things @TheShellBeach - a one off that doesn't mean you throw the towel in. Impressive results!

I need to get into the groove with things. There's no need to have protein powder. The sweeteners in some of them can affect your digestive system too. In fact it's better to go for food volume and meet protein and fibre targets that way as you'll feel fuller. Split your protein macro target between your meals and plan what you're going to eat.

I also don’t think protein powder and anything sweetened with artificial sweeteners are part of a healthy diet. I hate that they are put in so many things even things like lemsip. Grrrr, end or rant.

I actually just eat my normal food. Anything I want, I eat.

But when I get to 1600 calories, that's it till tomorrow.

I avoid sweets because they're high calorie, obviously. But I go to a lunch club twice a week and have pudding.

If you're calorie counting it doesn't matter what you eat, really.

I also fast between 17.00 and 11.00 am.