3 Tips For Eating In a Calorie Deficit for Weight Loss 🍕

[@lucylismore]

I know how challenging navigating the world of weight loss is! What is the most difficult thing you struggle with in regards to weight loss? I know for me it was the feeling of being on the journey alone and the mental side rather than the physical aspects but I would love to hear your thoughts! x ❤

[@joannemarjoram2189]

The extra time to plan, shop and cook when also feeding teenagers

[@bev7236]

The most difficult thing for me is the time it takes to make my meals, track and plan and exercise. I do all but the rest of my life has been suffering the past 6 months. I'm hoping once I'm to my goal (hopefully by spring) it won't be so time consuming.

[@lucylismore]

@@joannemarjoram2189 Yes! That definitely adds so much time! Well done, you're doing awesome ❤

[@lucylismore]

@@bev7236 Not long to go, well done for maintaining it regardless you are killing it! 💓💫

[@maribirik1]

Stress eating is my biggest struggle

[@mikeandkimcorriveau2413]

Another great video Lucy! I’ve lost 40 lbs so far this year and the only thing I’ve changed is my calorie intake. I was already exercising 5-6 times per week so that wasn’t the problem. I didn’t want to stop eating the things I enjoy so I started watching my portions and quickly noticed that the there was a lot of food on my plate and many times I was going for seconds. Now I have three meals per day with proper portions and nothing after 8:00 pm. If I know I’m going out for dinner or have a few pints with my friends I try to eat less at lunch so I can enjoy my time out. Keep us the great work! Mike

[@s2000s7]

Thank you for your advice. I started losing weight almost 3 months ago. Initially I was just focused on weight loss. Your videos gave me the initial push to start working out and not just dieting. You gave me a different perspective and opened my eyes to the all or nothing mentality that often lead to me giving up. I’m now almost 30 pounds down but more importantly I feel amazing!! I’m no longer overweight and I can go up and down stairs without feeling sick. My chronic illness symptoms are barely noticeable anymore. I listen to your videos while working and it keeps me motivated. Hope you’re doing well and wish you the best. To anyone who’s just starting out, remember you can do this!!

[@cyndiyoung7784]

Way to go, Sydney! Very inspiring, so happy for you!!💪💕

[@lucylismore]

This is incredible!!! Thank you so much for sharing your journey. You should be so proud of yourself and all the hard work you have put in! I'm proud of you ❤❤

[@ceyre81]

Thanks Lucy! I listen to your chatting videos on my walks during my breaks at work and do your workouts in the evenings! I had my annual doctors visit last week and my cholesterol is way down, blood pressure perfect, and I’m down 20 pounds ( but maybe more because I’m gaining muscle). My doctor was thrilled and asked me what I was doing- I told her slight calorie deficit and calisthenics at home with my KZbin guru 🎉

[@lucylismore]

Nawww thank you so much ❤! You are absolutely killing it, I hope you're proud of yourself!! 💓💫 xxx

[@misse7095]

I love adding cauliflower rice to my regular rice when I make a curry. So good!

[@luchirimoya]

Hi Lucy! Could you please make another true beginner calisthenics workout? I'm a 22yo woman with various chronic illnesses and severe chronic pain. I always get overwhelmed by excercise because my illness leaves me in REALLY bad shape. Your true beginner video from two years ago is the only one I've been able to follow so far, without having to leave mid way and feeling discouraged. I know it might not be the most interesting topic for you to film, since you and most of your audience are probably in top shape and very advanced and fit, but I would really really appreciate it if you did more of those. I really want to start moving again and feel good in my own body. I'm so thankful for your channel, I hope you know you have probably helped a lot of people like me 💕

[@ephemeralfox]

Hey! I'm the same age and have chronic illnesses/pains as well; your comment resonates with me. Personally, I checked reddit and a discord server for those with my illness to ask a bit more about how people who go through those issues work around it. I've given up a lot cause even getting out of bed hurts, let alone walking or any strength training. I, personally, have just accepted that I may never truly be as consistent as other people or as I used to be pre-illness but being less harsh on myself has actually built the habits more. Hopefully you're at a better place now since your comment was from a while back but I just wanted to let you know that your struggles are common, being discouraged happens to most of us, and I truly hope you're proud of yourself for caring and trying!

[@jig5430]

I have no problem eating in a calorie deficit.. until my PMS kicks in 2 weeks before my period 🙈🤦🏽‍♀️

[@khadijaabdulahi7833]

Me too

[@miimonalisa]

Been and Jerry’s ice cream is my favorite pms smack but that over 1000 calories t right there

[@leslie_mc2283]

Same

[@millyroberts1523]

Same

[@El_FzEq]

Uncontrollable PMS cravings and other severe PMS symptoms are usually caused by a more serious hormonal issue. Check your thyroid levels and E1,E2/E3 ratio.

[@janchambers4017]

I think one of the truest things you said here was that we have a while to figure this out, lol I’ve been on this journey for years and I’ve had success with meal prepping but honestly now that I’m very very close to my goal weight it’s actually more effective for me to only meal prep to an extent but then spend 10-15 minutes pan frying my breakfast and lunch. It’s like drawing it out and eating it warm give me time to be more present. Like chewing slower mentally

[@coffeytnmilk7]

Hormones definitely need to be taken into consideration as well. I noticed a huge difference when I went into peri menopause and menopause. Thanks for your videos!

[@mollytaylor3669]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@lucylismore]

Thank you, I'm glad it helped! No, I have never heard of that, I'll take a look. Glad you enjoyed yours :D x

[@dennysworld777]

Lovely video. As always. 😊 But I can say that maybe your cute warming bottle didn't steal the show, but your cat for sure did. Hugo is so fluffy and cute. 🐱💖💖💖

[@lucylismore]

Haha he always does! ❤

[@jessicacameron86]

This is great and explained really well! I’ve learnt to reduce not restrict. I have found this sustainable with a healthy mindset and working around a protein for breakfast, lunch and dinner has helped me fuller for longer in a calorie deficit.

[@lucylismore]

Yay, so happy this resonated with you! Well done ❤

[@uncannievalley]

1. I want that sloth hot water bottle 2. I appreciate this. I lost weight through diet changes years ago, but it’s all come back since I never started integrating exercise/strength training, and I’d like to make changes for fat loss and fuel. Reasonable advice and reminders are so helpful for keeping me on track. 3. You remind me so much of Hayley Atwell it’s distracting sometimes 😅

[@emmadunning8275]

Yes its like pms week 😢 insulin regulation and hunger cues strongly def low sugar low carb helps ❤

[@JorgieCombat]

I’ve been struggling with this for years 😔 I enjoy working out and do so daily (5/6 times a week) but food is my biggest pitfall, I am constantly making the wrong choices, over eating and therefore also not getting the maximum out of my workouts because I completely let myself down afterwards. It’s almost like I’m afraid to let myself go to that place where I can be proud of my achievements at the gym. For me also food is an addiction and this really is about training my mind and rewiring my brain, for example I use to like a drink but will only drink a small amount now on occasions- I changed my thought process over time and now instead of automatically opening a bottle of wine without putting any thought into it, I will literally talk myself out of it…I need to apply the same practice into sugar etc. Thanks for the words of wisdom…I’m always listening and willing for me it’s just being consistent and sustaining xx

[@cyndiyoung7784]

I can relate to you, Jorgie. I will often take an appetite suppressant (no caffeine) in the late afternoon to help me with cravings and eating too much. I’ll allow myself to eat what I want and even eat dessert, but after that I don’t eat again until breakfast…my worst damage is done snacking in the evenings, and when I’m bad I go to bed feeling full-ish, not good! I also workout REALLY hard at the gym only to sabotage myself with too much or the wrong kinds of food. Not eating after dinner really helps me, good luck to you!

[@JorgieCombat]

@@cyndiyoung7784 many thanks for your reply….self sabotaging is exactly right! Good luck to you too….we know where we are going wrong it’s just finding the will power to start rewarding our bodies with the right food choices and most of all being proud of ourselves no matter what! X

[@lucylismore]

It sounds like you have done amazingly with reducing your alcohol intake and consistently exercising, remember not to be too hard on yourself! Have you tried mindful eating? Serving your food properly and eating at a table undistracted and focusing on the textures & tastes etc. I have several clients who have found this really really helped them with overeating and breaking the cycle xxx

[@JorgieCombat]

@@lucylismore thank you so much for your kind and encouraging words….sometimes to hear a compliment on our achievements can give the push needed. I am super hard on myself and maybe that’s the reason it’s never quite good enough xx

[@PatriciaRoberts-s6w]

Thank you so much for this video. Very interesting.

[@liahk1000]

I lost about 25 kilos and stayed at that weight for like 1.5 years. But now for like 1.5 years the weight has gone up 3-5 kilos. Doesn't sound like a lot but it makes a big difference in my presentation. Looking for some inspiration to get back to where I was. Can't even see what made me gain, which is frustrating. Glad I found your channel. I've started to follow your home work out videos. I like focusing on working out instead of depriving myself. Btw- when I gained the 20+ kilos it was definitely from yogurt and healthy non sugar cereals and integral bread with some low fat topping. Dry starches are just the key to weight gain! At least for me.

[@ElisiasEvolution]

I think your right I have been working out and not been seeing the results ive been exppecting, I have oats and I do eye ball it, I don't like the idea but I'm going to weigh my food this week and see if it makes a difference, thank you!

[@jamieashton7285]

Good tips 😊

[@allisonschleef2125]

Great information!! But I could not stop looking at the second longer necklace!!! I need to know where’s it’s from/meaning!?

[@vickiekemp1413]

Thank you for the motivation. Xxx

[@lucylismore]

Thank you! So glad it helped! xx

[@gwenmadziwanyika7988]

Great tips❤❤❤❤

[@JanaeMeeks]

Thank you for mentioning it may to take a while and that is ok for me that mean don’t beat myself up into rushing into something that’s going to demand practice

[@Evie170]

Hugo is such a beautiful kitty. :)

[@sujeewav4004]

What you say is very true thanks lot

[@Ester7894]

I love your videos Lucy!!!! I’ve been trying to lose weight for years I’m still trying 😅 How do I know what my calorie deficit should be?

[@lucylismore]

Thank you 💓! It's a bit like how long is a piece of string and really individual! Check out your TDEE via some online TDEE calculators for an idea of your maintenance weight and then aim to eat consistently below that number by a few hundred calories to begin with. After 6-8 weeks see how your body has responded, if you have maintained weight you may need to drop your calorie slightly (or make sure you are consuming what you think you are) or if you are seeing the progress you want, continue on :D ❤ You got this! x

[@dennysworld777]

I don't know did you talked about this in any of your videos till now, cause I haven't watched all of them yet. But I want to offer Can you say what to do, to avoid eating when we feel bored and doesn't have what to do. Please, share your thoughts about this. I think it will be helpful for many people. 👍🏻😊

[@bonita6650]

What would you recommend for someone who can't do to much exercise due to health conditions.

[@davyg8864]

I aim for 1600 calories a day but feel like i eat loads but no somewhere along the line i am maybe missing something so dont really try to eat more than 1300 and then anything i have missed will hopefully not go past the 1600, i use myfitnesspal to log everything. I have 40g porridge with 2 scoops of collagen powder and 1 scoop of creatine. For lunch dinner i have high protein meat and loads of green veg sometimes a cup of rice for carbs. snacks include bananas apples and oranges. I also take multivitamins, vitamin K, b12, zinc and magnesium, d3 and carb bloackers. Walk 10k steps a day and go to gym 4 days a week. Been doing it 5 weeks and doqn 15lbs but do have another 4 stone to lose, its not easy i have allways just ate what i wanted when i wanted but health has deteriorated last few years. Also stopped the smoking in last 2 weeks. Ice poles and sugar free jelly is good for a sweet hit and jelly is very filling

[@JazzedatHome]

Hi, Lucy! I appreciate the tip re: the yogurt. However, I wonder what the calorie difference is between the bowl of cereal and the yogurt with all the additions? Because I bet that it would actually yield less calories if it's just cereal and milk (unless it's a particularly massive bowl with multiple servings). Let's say your serving of yogurt (assuming it's low-fat) is around 150 calories. A tablespoon of peanut butter is about 100. A tablespoon of protein powder is 50. A small banana is about 75. Berries are 35. Chia seeds are maybe negligible, because there was only a sprinkling. That bowlful of yogurt, while filling, high in protein, and nutrients, and lower in carbs, is probably going to be around 400 calories. While I personally think that's a fair meal, it's probably not LESS calories than a bowl of cereal. So, I'm not quite following why you'd recommend it for cutting calories. Thoughts? Thanks!

[@codeserra]

even though both bowls have same amount of calories, their macros are quite different. if you have only bowl of cereal with milk/yogurt, it has more simple carbs and will be digested much earlier therefore you'll feel hungry sooner and snack in between. If you are balancing your bowl with complex carbs, fiber, fat and protein, you'll stay satiated longer and won't feel like having snacks. Protein, fiber, fat and complex carbs take longer to digest than simple carbs. Not that simple carbs are bad, but a bowl of cereal would have more ratio of it and therefore you'll feel hungry sooner. Same is the case with fast foods, they'll be digested quickly and you'll get hungry quicker compared to when you're having more balanced diet, so if you like fast-food or processed food, you can try reducing the portion and on side have mode veggies and food with more balanced macros.

[@El_FzEq]

lol your cat is so distracting :D so adorable!

[@cyndeekim4671]

How long do you go on a calorie deficit before making changes on the calorie deficit. How to set your Maintence calorie after losing weight

[@wendyjacobs8856]

I've had a herniated disc surgery 2 months ago and just started walking en exercising again. I don't want to lose weight but want my body to become strong again. Exercising more means my body needs more nutricion to become strong. Is there a point or a way to find out when I need to start to eat more to give my body what it needs?

[@sarahm4820]

I think my #1 problem is not knowing how much energy/calories I’m burning. All the online calculators say something different. I wish I had a more accurate number 😢

[@debiwillis9045]

Never use those numbers or calculators...ever!

[@lucylismore]

I know it can be challenging. I have a few videos on this but those calculators only ever give you an estimation so you should use them just as a tool to give you an idea of where to start. You can take an average of different results and take that as an estimation of your maintenance calories. From there you just want to consistently consume less energy than that (of course within reason - maybe several hundred calories). Do this for 6-8 weeks and see how your body responds. Your energy expenditure changes everyday so take a long term view. It can seem overwhelming but our bodies are simply responding to what we give it/ask of it and will tell you everything you need over tome :D ❤

[@thehoodoraclecarmencatalin4521]

These tips was so helpful. I actually feel im not in a calorie deficit cause I don’t be measuring and tracking and it’s causing me to gain and lose same 10 pounds and I just wanna lose this weight. And I’m not gonna give up I’m keep going. Thank you for the tips

[@cmoneytheman]

when I first dropped a pound I was like it's probably just water weight cause thats how they say it goes when a person first drops but then days after it still was dropped Is that normal for a drop in weight to really stick and it not be water i do for 15-20min and 600-900 steps using 1.2mph

[@cheyennedorsagno1758]

I feel like I must be eating healthy food in a deficit and it's not working. Help?

[@williammclean6594]

The way I lost weight in the past was just doing like an excessive amount of cardio. And now that I can't do that, I'm starting to gain some of the weight back. Because I'm sorry. I just don't like healthy foods. I don't like any fruits and vegetables and I mean any of them. I don't like chicken breast. I don't like salad. I don't like soup. I only really like chicken fingers and burgers and high calorie junk food. Basically. I cut out the chips and stuff but with the stuff that's left over to eat. I find it really hard just to like stay full because the calories add up. And because I have ADHD I can't control my impulses I eat like every 20 minutes I can control my impulses throughout the day through intermittent fasting but then that makes me starving at night and I eat like 1200 calories extra

[@annaslusarczyk3528]

Tkank You (not working well;;aplication; Thabnk YOY, good job...)

[@brooklynmohler4021]

#Blessed #Faith>fear✝️❤️

[@catherinemccright1256]

talk about "keto flu" and pushing throught or preparing your diet over a few weeks instead of just dropping straight down on calories

[@jolly_11_09]

Meanwhile, it's 33 degrees Celsius this side😭

[@lucylismore]

I'll switch with you :D x

[@АлександрШтайн-р7ц]

Hi! Is it very bad for you to eat below your bmr? My bmr is about 1630-1645 (+ i work out at the gym 5 times a week), but today i've eaten 815 calories. For the last week i've never eaten above 1100 ccal. I eat a lot in volume and don't feel hungry. I have 3 meals and 2 snacks every day. The only thing i trully cut off is an additional sugar (i've been eating tons of sugar for the last year). Will my body go in a starvation mode with the same routine and calorie intake?

[@MagicShopMANGgirl]

Is... Is that a... Is that a ragdoll???

[@barbie8696]

I'm not that fat (59kg)but I have only belly fat😢

[@nicolettablankley262]

But what do you do with the other half of the banana 🍌 🤔

[@debiwillis9045]

I always just put it in a baggie in the fridge for the next day

[@brooklynmohler4021]

Jesus Your Only Way To God✝️❤️

[@Nicole9002]

What the heck is a digested biscuit 😳

[@scf7334]

Digestive biscuit. Like a crisp, thin cookie a bit like a graham cracker (but better). Google it for a better description. Cheers!

[@brooklynmohler4021]

Jesus Loves You✝️❤️

[@souravghosh5005]

Do you want to Lose your Weight Fast without any Hardwork?

[@JanaeMeeks]

Thank you for mentioning it may to take a while and that is ok for me that mean don’t beat myself up into rushing into something that’s going to demand practice