Trying to stick to a weekly calorie deficit but keep messing up

Hey everyone,

I’m trying to lose weight and stay in a calorie deficit each week, but I keep running into the same problem. I usually go over my calories once or twice a week, and then I don’t want to eat less on the other days to make up for it. Because of that, a lot of my weeks end up being maintenance weeks instead of actual deficit weeks, which is really frustrating. I want to lose weight, not just maintain, but it feels like as soon as I mess up one or two days, the whole week is ruined.

Lately I’ve been thinking about it, and I’m realizing that being perfect every single day isn’t realistic. Most people don’t hit their deficit perfectly each week — life happens, and some days you go over and some days you stay under. What really matters is the bigger picture over time.

So now I’m trying to focus on aiming for my normal calorie target on most days, accepting that I’ll go over sometimes, and not punishing myself when it happens. I still try to limit the higher-calorie days, but I’m not stressing about perfection. Over the long run, that’s what creates a deficit and actually leads to weight loss.

I’m curious — does anyone else struggle with weeks like this? How do you handle it when you go over your calories a couple of times but still want to see progress?

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Real talk about hunger

Day 4 of weight loss and diet: still sticking to the plan (500-600cal cut) but I am realizing how hard is to operate in this stage. I feel sluggish and slow. I feel hungry a lot during the day. Reading other posts I came to realization that this is the normal state if you want significant wins, am I correct?? Nobody talked about it before! Please share!

Can you share your experience and how handle this hungry state? Also how long it took to get over it if you already passed thru it?

All info appreciated.

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Day 4 of diet - foggy

Hi all, On Monday I started my weight loss journey. I’m mid 30s Fem. I am increasing my steps to 10k, lifting 2x week and counting calories. Cutting from 2400 to 1700-1800 cal a day. Basically cutting off almost all sweets (I allow only a small one after dinner), alcohol and stick to whole food.

I feel kinda sluggish and foggy during the day, specially after lunch, despite of having a good night sleep.

Taking it slow, and still feeling strong at will but wondering when I would feel more back to normal in terms of energy. How long would take the body to adjust? I have like 50lbs to lose, so this will be a long process not just a 2 week diet.

Also any tips to cope with the food noise will be great. Thanks!

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Skin stretchiness in weight loss

29 female, start weight 270lbs and 5ft, lost around 30 - 40 lbs in 2.5 - 3 months but I’m not weighing myself so I’m not sure my current weight, I just know that I’m losing weight quickly.

I’ve noticed that my skin is stretchier. There are areas of my body where I can stretch thin parts of skin with no pain in ways I never have been able to before such as on my arms. It feels sinilar to the loose skin round my belly button. Is this the start of loose skin or am I over thinking it? I didn’t expect loose skin already so I’m confused

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Going from pretty obese to less obese and the calorie changes

Can anyone relate to this? I used to weigh 270 lb, my maintenance was so high and a calorie deficit was SO easy. I barely had to cut anything out. All I did was eat less. I still measured but there was so much wiggle room, and it was so much easier to do. Eating 2300 calories and being in a deficit was incredible. I started my weight loss journey officially three years ago, I have gone up and down 10 pounds but the 70 pound weight loss holds.

Now I weigh around 195 pounds and my maintenance is about 2000 calories. I am finding being in a deficit to be much much harder now. I feel like I have to be much more precise, and “fitting in” foods is difficult. My motivation is shot. I struggle with depression and still did when I was 75 pounds heavier, but I still could have a slight binge and be fine. I struggle to maintain the 1600-calorie deficit especially when depression kicks in. I’ve been eating at maintenance for the past like 6 months because I’m so lazy.

I’m going to get back on the horse and finish it once and for all. I’m just so exhausted being in weight loss mode for a few years and I’m still not done, and I have to eat less and less as it goes on. I need to just bite the bullet and get it over with. Does anyone have any tips for me? I am so tired

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Previous WLM User

Hello!

I just want to share my story and maybe ask for some advice. I started my weight loss journey in November of 2024 with a SW of 273lb. I finally saw a weight management Dr and he put me on Zepbound. While on the meds, I lost about 56 pounds! My insurance has stopped covering it, so I have not been on it since early December 2025. I've since gained and lost a few pounds and am currently sitting at 5'4" and 221lb (F).

The biggest benefit I had to being on a WLM was the reduced food noise. I definitely took my time on it for granted and did not change my eating habits as I should have. I definitely ate less, but still like shit. My immediate reaction to the meds not being covered anymore was to look for an alternative that would be. My Dr suggested that I go on phentermine to help with the food noise, which has been driving me absolutely crazy.

I'm currently eating in a calorie deficit of about 1600 calories per day, I work out 3-4 times/week, and I walk extra during the day. Starting my deficit is how I lost the aforementioned "few pounds" I gained post-Zepbound. I was religiously tracking calories with a food scale for about a week but found myself quickly becoming obsessive over it. Calorie counting actually made my food noise worse than before. Right now, I'm meal prepping on Sundays for the work week so I know what my lunch calories will be every day, eating the same thing for breakfast, and calculating my snacks and dinner day-to-day.

I'm wondering if anyone has any advice or any similar experiences! I feel like I'm in over my head here and I honestly have no idea what I'm doing.

I don't have a "goal weight" perse, but I'm definitely looking to have a bulkier looks-like-I-lift-weights physique rather than a slim one.

TL;DR: I used to be on a GLP-1, I'm new to this, and I'm worried I'm doing it all wrong pls help

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I need a low-impact gym routine for weight loss

Hi all ,

I am currently recovering from a surgery that has left me non-weight bearing on my foot for 6 weeks. i finally got a boot and an able to walk, but my doctor told me to avoid"high impact" work outs at the gym.. ive gained a bit of weight since i was unable to walk for a month and a half 😅 i'd like to get back to the gym now, but mt doctor told me to avoid anything high impact. so cardio is out of the question.

Does anyone have any suggestions for a workout routine with these restrictions? not really looking to gain muscle, just looking to lose some weight. thanks!

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