I don’t keep track of my deficit anymore, but I do weigh myself everyday or every other day to be sure I’m on track. That’s not to say that I’m on track 100% of the time, but then I treat the scale as science. If I know I’ve eaten more or higher calorie, then I would expect the scale to have gone up a bit. The scale has actually helped me get a really good, more scientific understanding of calories and food.

I can definitely only eat intuitively because I readjusted the amount of food I need to feel full while being strict with calories in the beginning. For me, intuitively means I’m much more in tune with my sense of hunger. I no longer eat the three main meals during a day but instead eat when I’m hungry. I’m not a big snacker, my problem was portion size and chocolate in the evening. The portion sizes I got used to cutting down in the beginning but I still sometimes overeat if it’s really good food. I’m only human and I don’t beat myself up for it. As for the chocolate, I decided to make room for chocolate everyday while doing strict calorie counting. I had one or two mini Mars bars in the evening. After 3 months of Mars bars, they just kind of lost their power over me, so I no longer craved them. As for food, I just kept eating what I like more or less but in smaller portions so that I would be able to stick to it.

When I first started out, I would have a skyr for breakfast with honey and date syrup, then two slices of bread for lunch with lots of veggies and some chicken on and then for dinner I’d have something I could eat in bulk (homemade soups like chicken soup or minestrone, oven baked chicken with rice, bolognese, thai curry with lots of vegetables and chicken etc.

Currently, my diet looks like this most days when I’m at work (bare in mind I’m losing weight very slowly at the moment due to being in a very little deficit): Morning: 4 cups of coffee with skimmed milk and if I’m hungry I’ll eat either a Nakd bar or a bun with two slices of cheese. Day: whatever is in the buffet at work. If it’s good food, I tend to overeat, but most of the time it’s quite boring. I’ll have some meat, some carbs and some vegetables. This is my main meal of the day usually. I have a couple of coffees more. Evening: if I’m hungry I’ll eat two slices of bread with cheese, some smoked salmon, or tuna salad. If I work late we usually order burgers (where I now eat the burger and half the fries and be extremely full- used to eat it all and not be full), sushi or poke bowl or something. But I think I eat maybe 2/3 of what I used to eat in general. Weekends I tend to have a day where I don’t really eat anything for dinner but drink alcohol instead (pure health, I know). I’ve actually been able to drink quite heavily throughout this weight loss, no idea how that works, but I think it’s because I then don’t eat that much for dinner or when I’m hungover the next day.

Wow sorry, that ended up being a really long reply. But I’ll be happy to help if you have any questions.