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So even on my most caloric day, I’m only consuming 1330 calories. My fitbit calculates that I’ve been burning an average of 3632 calories per day. This means that I’m in a 2302 calorie deficit. Even if I did no exercise at all, I would still be in a calorie deficit of around 1000 calories.
First of all, it may be more than 500 calories deficit. You want to lose somewhere between 0.5% and 1% of your bodyweight per week. I generally recommend the lower end of that to control for hunger. But the issue is, most people can't consistently eat at a deficit for that long without sacrificing on the social front.
Do you know what the caloric deficit was each day? Because being at a 250 calorie deficit versus a 750-1000 calorie deficit can cause differences in mood from my experience. For anyone wondering, being -250 a day is for losing 1/2 pound of weight a week.
Weight training whilst in a caloric deficit makes your body is less likely take from your lean body mass for energy vs your fat stores to compensate for the deficit. This doesn't mean you won't lose muscle (especially at lower body fat percentages), but lifting will result in you losing more fat and less muscle when you're cutting.
Im a tall active male, and at a 500cal deficit I can eat 2200 to 2400cal… I do get to eat more, but Im every bit as hungry as you are. Edit: Downvote me all you want, but when two bodies are in an equal caloric deficit its just as tough to not eat more… REGARDLESS OF THE BASE AMOUNT THEY GET TO EAT. Alrighty…
Plus, I keep my calorie deficit small for slow weight loss. Eating 200 calories below maintenance on average will result in weight loss of 2lbs per month. When you lost 33 pounds in 4 months, that was really fast weight loss. Anyone would be hungry with that high a calorie deficit. try eating more for slower weight loss.
You could always try to eat a little more but achieve a calorie deficit through exercise and increased NEAT. NEAT and workouts account for about 30ish% of your daily calorie expenditure. So move more (incidentally not formal workouts) and the deficit increases without you having to eat at such a great deficit. Movement helps my mental health as ...
Just turned 28 yrs old this January, 2022. 😃 Female, 5’1” on 300- 500 calorie deficit. (Mostly only been 300 calorie deficit, and still experiencing this!) Thank God for naps. I just took a 20 minute catnap just now and that seemed to do the trick.
Better to say I was on a ~500 calorie deficit. Or I was on a 500 +/- 200 calorie deficit (I'm using 200 as an example here). Both of these mean you were on an approximately 500 calorie deficit. The second one means you were on a deficit of about 500 that ranged from 300-700. The one you stated +/-500 calorie deficit doesn't really mean anything.
I'm 5'6" 150lbs Male 23, and starting a caloric deficit. I estimate my TDEE to be about 2000-2200 (not exactly sure which multiplier to use in the H-B equation as I've started on a 3-day a week strength training routine, with no cardio atm). I'm thinking about having a deficit somewhere in the 500-750 calorie range.