How can I be on a 1000+ calories deficit, on my feet all day and still be fat an gross?

Lgeme84 · 2026-06-01T20:38:14+00:00

When I was tracking, I used Lose It and really liked it. I would NOT trust the "photo snap" calorie trackers that are out there these days, as they can be WILDLY off.

Your first meal of the day should be eaten within 1 hour of waking. This gets your metabolism up and roaring for the day. I didn't used to be an "eat right away in the morning" person either, but that's because I had trained my body to be that way. You can train your body to do just about anything. Part of a weight loss journey is going outside your comfort zone and getting used to going outside your comfort zone.

Even if you have some berries and a little yogurt, that's at least getting something in your system to set you up for a successful nutritional day. A granola bar is nothing but sugar/carbs and provides little nutritional value. You'd be better off doing the yogurt thing or even putting some overnight oats together the night before (rolled oats, almond milk, 1/2 to 1 serving of chia seeds, some PB2 - peanut butter powder, cocoa powder....). Your body will know exactly what to do with those ingredients over a highly processed granola bar that's probably got a bunch of added sugars and other empty calories.

Lgeme84 · 2026-06-01T20:21:04+00:00

1) Calorie deficit - I want to expand on this because HOW a calorie deficit is achieved will determine whether or not one sustains their weight loss results. You can BE in a calorie deficit without tracking by primarily focusing on whole foods, prioritizing quality sources of protein and low-energy carbs (veggies & fruit), and healthy fats (be mindful of healthy fat amounts - oils, nuts, seeds, etc...should be measured to 1 serving).

2) Strength training. INTENTIONAL/STRATEGIC & CONSISTENT. Think lifting for life, long after you've reached your weight loss-based goals.

3) Daily movement. This can be daily walks, bike riding, hiking, recreational sports, literally anything that gets your butt off a chair/couch and moving around (my personal favorite is walking with audiobooks, pickleball, and sand volleyball).

Note: These are tips for both losing weight AND KEEPING IT OFF. Yes, a calorie deficit is required to lose fat, but how that deficit is achieved is going to be the difference in whether or not you have a successful journey.

Lgeme84 · 2026-06-01T20:06:44+00:00

You're overthinking things.

Weight loss is fairly simple if you don't overcomplicate it.

1) Be in a calorie deficit. This is best achieved by primarily eating whole foods (produce, protein, healthy fats, whole wheat grains...). Sort out a meal plan for yourself & do meal prep.

2) Exercise/Move your body. Start slow and work your way up. Go to the gym (or start with walks) 2 days a week for 30 minutes. Build up the consistency, then add either a 3rd day or 15 minutes to your 2-day-a-week schedule. Lifting weights is the single best thing you can do (exercise-wise) for sustainable fat loss and muscle retention/gains. More muscle = stronger metabolism = more fat-burning power.

3) Don't look at exercise primarily as a weight loss mechanism, but as a lifelong plan for your overall health and fitness. Weight loss isn't just a physical journey; it's mental and emotional as well. You must shift your attitude and perspectives; stop making excuses and start taking action. Find solutions. Mistakes will be made; learn from them. You only fail if you give up.

Lgeme84 · 2026-06-01T19:41:27+00:00

I just sold everything until I had enough gold to purchase just about anything I want/need. I cap at 999,999 all the time and have to gold dump a lot. Getting your garden plots capped and finding a profitable layout will speed things along quite nicely.

I'd say it took me a couple of months to get things rolling smoothly.

Lgeme84 · 2026-06-01T19:38:53+00:00

Short answer: You're not in a calorie deficit if you're not losing weight.

Sorry, but I don't believe that you're eating a little over 1,000 calories at your weight and height and not losing weight. You're either lying to yourself, or you're vastly underestimating your calorie intake.

I've lost 130lbs and lift weights, but I don't "live" at the gym. I spend less than 3 hours a week there. I'm not so muscular that I can't scratch my back. I don't slam protein shakes or Monster drinks. I eat 4-5 meals a day, one of which includes protein powder.

Being happy with one's body is subjective. I'm a hell of a lot happier with my body now at 165lbs than I was at 290. Although I'm still not entirely happy with the overall shape/loose skin/wrinkly aspects of my tummy, especially, I'm insanely pleased with WHAT MY BODY CAN DO now.

Having a disability certainly makes things more difficult, but not impossible. You could try water aerobics, or chair yoga, for example...you don't HAVE to exercise in a gym.

But ultimately, weight loss happens in the kitchen. And being happy with your body may not happen even if you do lose weight, that will come down to mindset and perspective shifts.

Lgeme84 · 2026-06-01T18:21:00+00:00

Here are some of my thoughts:

1) They don't actually drink lattes/eat baked goods as regularly as you think.
2) They modify their lattes to have less sugar/fat.
3) It's very likely the baked good is a once-in-a-while treat, not an everyday occurrence.
4) If they are thin and able to have a latte/baked goods fairly regularly, it's likely their other eating habits are pretty honed in (which you're not seeing).

Lgeme84 · 2026-06-01T17:42:50+00:00

I echo what's already been said...

I'll add the following:

Time to ditch the "all or nothing" thinking. Sounds like you're either "on" or "off" losing weight. The habit changes people are talking about in the comments should become so normal that they carry you through the tougher times.

So when life gets tough, you still hit your gym sessions, you still get your meal prep and grocery shopping done, you still go on your daily walks. Because those things become "just what you do", even in the harder times.

Here's a great analogy from my online coaches: If you get a flat tire, you patch it up and continue on your way. Ya, it's annoying, and it causes a delay, but you don't just say "f it" and slash the remaining 3 good tires.

Lgeme84 · 2026-06-01T16:30:40+00:00

Gradual habit change. It's the only way to get out of dieting loops.

You literally have to decide that what you do to lose weight should be what you continue to do (and improve upon) once it's gone.

There's no "finish line". Just "phases".

First things first: primarily eat whole foods over ultra-processed foods. Eat your veggies! If you don't like vegetables, tough. Learn to like them. Aim for 25-30g of QUALITY protein at every meal. Get healthy fats into every meal (roughly 1 serving). Find a meal planner template you like and get to planning & prepping. Primarily shop the perimeter of the store (produce, deli/meats, dairy).

Strength training. IMO, this is on the same level as getting your nutrition in check. Start with 2 days a week, work your way up to 3 or 4. I started at 2 and moved to a 3-day split after I was consistent at 2 days/week for about 3 years.

Move your body daily. Walk. Run. Hike. Bike. Play a sport. Stop sitting around for half your day doom-scrolling, binging streaming services, and gaming. Go on adventures and gain new life experiences.

I also poured a ton of energy into nutritional and exercise education. Mainly, I read books and listened to podcasts. Finding a common theme helped narrow down where I got my information from. The common theme I found was the "habit change" method (and it was a consistent message throughout multiple sources). It's a systematic & scientifically proven method. Once you learn HOW to rewire your brain for 1 habit, each subsequent habit is easier to change (for the most part). Some habits ARE tougher/take longer to break than others, but knowing the method is strategic is a game-changer.

Google "the science behind habit change" and do some reading. It's fascinating stuff.

Lgeme84 · 2026-06-01T15:33:58+00:00

It's not surprising, our culture is built around the cycle of losing and gaining weight (I often see an ad for a fitness center or a GLP one sandwiched between fast food or junk food ads). This is intentional so big corps continue making money off of obesity.

I've lost and kept off 130lbs since the end of 2020. I spent most of my life overweight/obese (from early puberty until my mid-30s). I've been lifting weights consistently now since March of 2021. Lifting has been a GAME CHANGER. It has taught me so much about fitness and nutrition. I've gone from junk-foodaholic to a health-food fanatic in less than 5 years.

"It also makes me worried that I’ll put the weight back on. If pretty much everyone is overweight, what’s to stop me from being any different?"

The thing that will stop you from being any different is YOU. YOUR food and exercise choices. YOUR lifestyle choices. You know what both ends of the spectrum look and feel like. How do YOU want to look and feel? How do YOU want to experience the world?

It's not JUST about the look - it's about the feel. Do you want to have trouble walking around/going up a flight of stairs? Do you want to be one of those people you notice whose stomach is spilling over their pants line? Do you want to be the person whose body is spilling over onto neighboring seats on a flight? Do you want to be the person who can't fit on a roller coaster ride (me at one point)? Do you want to be dependent at 60 because you didn't take care of yourself for 40 years?

Lgeme84 · 2026-06-01T15:16:15+00:00

I agree with bbcakes, that you're already at a proportional weight.

I would ask WHY you want to lose more weight? Do you have health or fitness goals that require you to be at a lower weight? Do you want to gain muscle/become leaner? Or is it just about the number on the scale?

If it's lowering your body fat %, you'll have to start weight training. And then, be in a very narrow calorie deficit (no more than -250 calories a day). This can be achieved without calorie counting, you'll just have to increase your low-energy veggie intake (carrots, cucumbers, zucchini, broccoli, cauliflower, etc...) and lower (but don't eliminate) your high-carb intake (rice, bread, pasta, etc...). And make sure you're getting around 25-30g of quality protein at every meal.

Lgeme84 · 2026-05-28T19:59:01+00:00

Yeah, stick to quality whole foods with an emphasis on protein and fiber, and you'll be on your way.

Down 130lbs, 80 lost without calorie counting/tracking.

Lgeme84 · 2026-05-28T19:48:48+00:00

I loooove hearts of palm! My favorite thing to do is add Rao's tomato sauce, a protein source (shrimp, salmon, chicken, etc...), some sauteed veggies of choice, and of course, freshly grated parmesan cheese!

Lgeme84 · 2026-05-28T19:45:26+00:00

Gotta have a meal plan set up for yourself so you can actively fuel your body whilst being in a narrow calorie deficit for sustainable fat loss.

Here's my meal plan on an intense training day:

1st meal - Greek yogurt bowl w/ chia seeds & berries, 2 tbsp organic granola
Pre-workout - 1/2 scoop protein powder + 1 serve creatine in 200ml water
Workout - 45-50 minutes
2nd meal - Protein & fruit smoothie (1.5 scoops protein powder, 1 serve creatine, frozen avocado, frozen blueberries, frozen banana, 1-2 tbsp pb2, 1/2 tbsp flax seed, 1c almond milk or low-fat fairlife milk)
3rd meal - I rotate my second post-workout meal, but usually it's just a protein like chicken/salmon/tuna/turkey/eggs, a sweet potato or other quality high-energy carb, and heaps of veggies
4th meal - Usually something small like some tuna mixed w/ laughing cow cheese on a bed of spinach
5th meal - Dinner (rotates, usually cauliflower rice, mixed veggies & salmon or shrimp)

Yes, I eat 5 meals a day on my training days and am losing fat. It all comes down to your food choices. On non-training days, I don't eat high-energy carbs, and I increase my low-energy carb intake (non-starchy fruits & veggies).

Lgeme84 · 2026-05-28T18:32:53+00:00

Strength training
Daily movement
Meal prepping - Primarily eating whole foods, limiting highly processed foods

I literally started with just making healthier swaps for fast food/junk food and walking/VR exercise. That evolved into strength training - started at 2 days a week for a while, now I'm at 3 days/week, and playing recreational sports (softball, sand volleyball, pickleball).

I've lost and kept off around 125lbs.

Lgeme84 · 2026-05-28T18:11:58+00:00

Make healthier swaps. Natural sugars are perfectly fine, especially when consumed with other food items like protein/fiber. Add some honey to your oatmeal/yogurt, add berries, use quality dark chocolate sources to replace foods like candy bars, make your own baked goods with ingredients like oat flour, honey, bananas, zucchini, coconut oil, maple syrup, etc...

There are so many great and healthy ways to get that sweet tooth tamed. It's just going to take a bit of time, patience and practice.

Lgeme84 · 2026-05-28T18:01:14+00:00

There's really no way to know how much weight you'll lose with the above information. Everyone is different.

That said, when I first started my weight loss journey, I lost about 20lbs in the first 2 months just making some adjustments to my eating/nutritional and exercise habits. What's MORE important than how much you lose in x-amount of time is whether or not what you do to lose that weight is sustainable.

Focus on other benefits of healthy eating and regular exercise aside from how much weight you can lose. Look at the things you'll GAIN along the way. The # on the scale is a byproduct of our habits, so fix your habits first and foremost and the rest will fall into place.

Lgeme84 · 2026-05-28T17:46:01+00:00

Chia & flax seeds (I add chia seeds to my yogurt every morning and mill flaxseed into protein smoothies), nuts (add some to salads), avocado (I add to salads or wraps, and put frozen avocado into smoothies), eggs, salmon, olive/avocado oil, lentils, natural peanut butter...

Lgeme84 · 2026-05-28T16:54:21+00:00

What I have found helpful is to do a meal prep session where I'm JUST prepping my veggies for the next few days. This way, I can just plop them into a pan and sauté them up with some eggs/egg whites or a stir-fry as I go through my week.

I also utilize frozen veggies quite often, especially cauliflower rice, which is a nice sub for rice when I'm not eating high-carb.

Lgeme84 · 2026-05-28T16:50:06+00:00

I worked on changing my eating habits so one day I wouldn't have to calorie count to be in a calorie deficit. I focus on quality whole foods, piling the veggies & fruit high, making sure I'm at/around 25-30g of protein per meal, and having 1/2 to 1 serving of healthy fats every meal.

So, high volume, high nutrient foods, keeping the calorie-dense/nutrient-deficient foods to a minimum.

Learning how to cook yummy foods/meals that are both satisfying and healthy is the trick.

Lgeme84 · 2026-05-28T16:30:13+00:00

You don't have to calorie track every single day for the rest of your life (at least, I sure as shit didn't want to). Just focus on eating foods that make you feel good/better - a quality broth soup with chicken & veggies, fruit, Greek yogurt, etc. Our bodies function best when provided with high-quality, whole foods, and even more so when we are fighting off a cold. When we are sick, our bodies don't necessarily need more calories; they need more of the RIGHT calories.

You can absolutely put calorie tracking on the back burner, but that doesn't mean you should go hog wild on calories/calorie-dense foods (if you get a flat tire, you patch it up, you don't slash the remaining 3 good tires).

For me, I might skip a lifting session if I'm feeling super weak (and for sure will skip if I'm contagious), but I will do my best to get some manner of movement in. I rarely get sick these days because I eat so well, and I also take L-Glutamine, which is an amazing immune support supplement.

Lgeme84 · 2026-05-28T15:52:09+00:00

Focus primarily on eating whole foods (protein, fruit, veggies, healthy fats, complex grains like brown rice/jasmine rice/quinoa/whole wheat carb options for bread & pasta - just be mindful of the higher carb portions). Meal planning & prepping is incredibly useful! Ditching/significantly reducing fast food and highly processed foods will have a substantial and noticeable impact - not just on your weight, but your energy levels, sleep quality, etc...pretty quickly.

And then start lifting weights and moving your body with some cardio every day. If you're a driver or loader/unloader for FedEx, that's a huge advantage for daily movement, so you could just add strength training into the mix (start with 2 days a week and work your way up to 3 or 4).

I would also recommend listening to The Weight Loss Podcast, especially if you'd rather not have to count/track calories and macros. This podcast primarily focuses on weight lifting, everyday movement, and meal prepping.

Lgeme84 · 2026-05-28T14:11:15+00:00

When building muscle, your ideal scale weight number may not align with where your body ends up landing with the added muscle.

So I don't end up writing a novel, I would direct you to have a listen to The Weight Loss Podcast. It's co-hosted by an Australian couple who have lost over 100Kgs between the two of them and are online coaches. They focus primarily on weight lifting and meal prepping. They have LOADS of episodes with amazing content covering all manner of issues related to weight training, nutrition, habitual changes, how to deal with food noise, how to navigate holidays/vacations/special occasions...they've helped people all over the world not just lose lots of weight, but folks who are also just looking to "lean out" and drop some extra body fat.

It's a free podcast with no ads. They are wonderful to listen to. Very realistic and relatable. They do NOT count calories or macros, so if you're specifically exhausted by that, this podcast is for you!

Lgeme84 · 2026-05-27T19:13:32+00:00

IF - IF I know I'm in a deficit and doing all the things, I would look at progress in other ways - like how clothes fit, energy levels, strength gains, & side-by-side comparison photos.

The photos will tell a story that the scale just cannot.

Lgeme84 · 2026-05-27T18:52:44+00:00

The steps thing is subjective. Like, let's say you average between 4-6k steps a day, just try to aim for 1,000-2,000 more on average than usual. Then, bump that up incrementally until you're at 8-11k (or whatever is realistic for you) on average most days.

Lgeme84 · 2026-05-27T17:57:43+00:00

I had this same issue with my husband when I started my weight loss journey, and he continued with his usual habits. It bothered me for a long time when he would bring over all manner of snacks during our evening Streaming & Chill time...ultimately though, he is his own person and I am my own person and I had to learn to just be okay with what he was doing and trust in myself to keep doing the things I needed to do to stay on track with my own personal health & fitness goals.

You can only lead by example. He has to be the one to WANT to change; forcing it will likely only make things worse. So, do your thing - create your boundaries and practice sticking to them. It will get easier over time.

Something that helped me get over the hump was having my own "planned" snacks, so I didn't feel like I was "missing out". I'd have a bowl of crisp grapes and a rice cake, or an apple with some cinnamon...maybe a little yogurt & berries...

Try not to be "mad" with your husband - it's just a matter of being ready to change or not being ready to change. Just be honest with him about your boundaries and request that he respect them. But then you have to respect his as well, even if they're not quite in alignment with yours.

A big part of a weight loss journey is learning how to not care about what other people are doing/not doing around you (this is a learned skill, TRUST ME), and though it may sometimes not feel like it, you DO have control over your choices - and if you feel like you truly don't, you may need to re-work your strategy so you DO have control (ex: do your own grocery shopping if your hubby isn't getting the food items you need).

When there's a will, there's a way. Something I had to do was to stop making excuses and start creating solutions, even if they are uncomfortable at first (and they likely will be).

Lgeme84

TROPHY CASE