Can you lose weight without being in a calorie deficit?

6

I’ve struggled on and off with an eating disorder for about 5 years now. And I’m 20.
Right now I’m in a cycle of restricted and binge eating.
For me, counting calories is toxic as I get obsessed with the idea of how many calories is in what, feeling really sad and guilty when I go over etc.
I’m hoping to lose 6-8 kg in 80 days, when I go on my holiday!
I have a PT and I’m on my third session now.
I’ve been on and off counting calories since November and I think it’s finally taking a toll on me.
I live at home and my mum (most of the time) cooks for me because she enjoys it and she also is very healthy in what she cooks.
I’m just unsure will I be able to lose weight in time without making my brain go haywire.
Any help is appreciated 😁

Reply 1

anrew

2

I don't think you can, honestly. If you need to lose weight, you have to create a calorie deficit, at least in my opinion. There’s no real shortcut around it — eating fewer calories than you burn is the basic rule. Of course, if you have a medical condition like diabetes or other metabolic issues, simply cutting calories might not be enough. I know that from personal experience — my aunt struggled with her weight for years, and even with diet and exercise, it was really hard for her. She ended up getting some medication from Canadian Pharmacy Partner that helped reduce her appetite, and that made a big difference. Sometimes a little extra support is necessary, depending on the situation

Reply 2

skymatrix

1

It sounds really tough, but focusing less on calories and more on how you feel after eating might help. Since your mom makes healthy meals, that's a great start

Reply 3

LTOW1998

2

Original post

by popchoc21

I’ve struggled on and off with an eating disorder for about 5 years now. And I’m 20.
Right now I’m in a cycle of restricted and binge eating.
For me, counting calories is toxic as I get obsessed with the idea of how many calories is in what, feeling really sad and guilty when I go over etc.
I’m hoping to lose 6-8 kg in 80 days, when I go on my holiday!
I have a PT and I’m on my third session now.
I’ve been on and off counting calories since November and I think it’s finally taking a toll on me.
I live at home and my mum (most of the time) cooks for me because she enjoys it and she also is very healthy in what she cooks.
I’m just unsure will I be able to lose weight in time without making my brain go haywire.
Any help is appreciated 😁

Simply put, no, it's not possible. To lose fat you must be expending more calories than you consume. Fat is stored as energy stores for later use. So, to use these stored energy sources (fat) you must not be providing sufficient energy to the body via calories.

A calorie deficit is most easily achieved by reducing calorie intake. You could potentially increase your exercise, which would increase your maintenance calories, which would in turn mean your deficit is higher. But, really, the easier route is finding your deficit and sticking to this.

What I will say though is that I also struggled intensely for years with a cycle of restricted and binge eating. And I know this may not be what you want to hear as you have a very specific goal in mind, but I think first comes healing your relationship with food and yourself.
What causes your cycles of eating? What causes the feelings around eating? etc.
Finding movement you enjoy is a great start, so if you're enjoying your sessions with your PT that is amazing. If not, I would suggest perhaps trying out a club sport. Once you've found something you enjoy doing, that isn't a punishment to yourself and your body, you can start this healing journey.

Yes, you could lose that weight before your holiday. But you may find yourself right back where you started in a few months time. People like us who have struggled with these eating patterns need to first find love and compassion for themselves, and this is done by doing things that are good for us. Looking after ourselves.

I won't mention exact weights here, as I know this can be triggering. But I was significantly heavier a few years ago, and I tried to diet it away. It never worked. Until I found a movement I enjoyed, which I became determined to get good at. I'm now a competitive athlete and I am completely transformed physically and mentally.

Sorry for the long paragraph, and I understand it may not be what you want to hear.
If you want to talk about the subject in private, you can shoot me a DM.

Good luck x
💓

Reply 4

el.rod

1

hey, look i completely get you, i am practically in the same position as you. i know what helps me which is bascially sticking to a routine. that is the key for me. so basically every day maybe 5 days a week go to the gym, 6 if im feeling ok. and then rest on the 7th day, ive always had a healthy diet, but i sometimes struggle with sweet things, and yk easter came past a couple of months ago and i got a bucket load of chocolate, and it scared me to pieces, but i asked my mum to take it all away, and when i ask for chocolate she would give me a reaosnable amount. im 17 btw so still living at home. ive always been a well built person, bc my dad is an athlete, so my genes basically mean that when i go to the gym once i just build muscle and never let it go 😭but when im going to the gym as consistently as i am, i worry about calories SO much less. also having a kind of structured meal plan also? so for me thats having a protein focused breakfast, a protein bar for snack, a snadwhich and other stuff like protein yoghurt, fruit, meat stick or something for lunch, having an afternoon snack like nuts, and then knowing whatever my parents cook in the evening is going to be healthy and protein focused, and it sounds like youve got that with your mum. i know it might sound like alot of food, but if you are exercising and not giving your body enough fuel, then it means that your body is going to store MORE instead of loosing LESS, because your body will go into survival mode and then store anything you eat as fat so it can burn quick fuel if if needs to, so your working out is futile. but also knowing that your diet is protein focused, dont worry about carbs, or anything else you might be worried about, because you know you are eating properly, and you'll be feeling great because you will be working out, but you dont feel like your gonna pass out when you do. im really hoping that helps, and that you can focus on counting less. your doing great, and good luck, but don't beat yourself up if you slip on a day, just know theres still tomorrow and you'll be amazing, and like LTOW1998 you can also dm me if you wanna talk more x

sorry for the long paragraph 😅x

(edited 9 months ago)

Reply 5

#TYH

5

Original post

by el.rod

hey, look i completely get you, i am practically in the same position as you. i know what helps me which is bascially sticking to a routine. that is the key for me. so basically every day maybe 5 days a week go to the gym, 6 if im feeling ok. and then rest on the 7th day, ive always had a healthy diet, but i sometimes struggle with sweet things, and yk easter came past a couple of months ago and i got a bucket load of chocolate, and it scared me to pieces, but i asked my mum to take it all away, and when i ask for chocolate she would give me a reaosnable amount. im 17 btw so still living at home. ive always been a well built person, bc my dad is an athlete, so my genes basically mean that when i go to the gym once i just build muscle and never let it go 😭but when im going to the gym as consistently as i am, i worry about calories SO much less. also having a kind of structured meal plan also? so for me thats having a protein focused breakfast, a protein bar for snack, a snadwhich and other stuff like protein yoghurt, fruit, meat stick or something for lunch, having an afternoon snack like nuts, and then knowing whatever my parents cook in the evening is going to be healthy and protein focused, and it sounds like youve got that with your mum. i know it might sound like alot of food, but if you are exercising and not giving your body enough fuel, then it means that your body is going to store MORE instead of loosing LESS, because your body will go into survival mode and then store anything you eat as fat so it can burn quick fuel if if needs to, so your working out is futile. but also knowing that your diet is protein focused, dont worry about carbs, or anything else you might be worried about, because you know you are eating properly, and you'll be feeling great because you will be working out, but you dont feel like your gonna pass out when you do. im really hoping that helps, and that you can focus on counting less. your doing great, and good luck, but don't beat yourself up if you slip on a day, just know theres still tomorrow and you'll be amazing, and like LTOW1998 you can also dm me if you wanna talk more x
sorry for the long paragraph 😅x

tnx for the tips

Reply 6

mycalsuite

11

Original post

by popchoc21

I’ve struggled on and off with an eating disorder for about 5 years now. And I’m 20.
Right now I’m in a cycle of restricted and binge eating.
For me, counting calories is toxic as I get obsessed with the idea of how many calories is in what, feeling really sad and guilty when I go over etc.
I’m hoping to lose 6-8 kg in 80 days, when I go on my holiday!
I have a PT and I’m on my third session now.
I’ve been on and off counting calories since November and I think it’s finally taking a toll on me.
I live at home and my mum (most of the time) cooks for me because she enjoys it and she also is very healthy in what she cooks.
I’m just unsure will I be able to lose weight in time without making my brain go haywire.
Any help is appreciated 😁

Your self-awareness is impressive — it’s an excellent starting point. Indeed, it is possible to advance without calorie counting. Concentrate on having regular, balanced meals, paying attention to your body’s signals, and ensuring that your physical activity is mild and steady. Inform your PT about your history so they can provide safe support. The aim is to feel healthier and calmer regarding food, rather than pursuing perfection; gradual and consistent changes are the most important.

Can you lose weight without being in a calorie deficit?

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