Do I need to count calories forever?
No. Calorie counting is a training tool, like training wheels on a bike. Use it for 2-4 weeks to learn what appropriate portion sizes look like and how much food you actually need. Once you have 'calibrated' your intuition, you can switch to mindful eating, only returning to tracking if your weight drifts off target.
How does alcohol affect my calorie limit?
Alcohol is a 'priority fuel.' When you drink, your body pauses fat burning to metabolize the alcohol (toxin) first. Plus, alcohol lowers inhibitions, leading to the 'drunchies' (drunk munchies). If you are serious about fat loss, minimizing alcohol is the single most effective change you can make.
What is the best calorie deficit for weight loss?
A moderate deficit of 300-500 calories below your TDEE is the 'sweet spot.' It produces steady loss (0.5-1 lb per week) without triggering extreme hunger or muscle loss. Larger deficits often backfire by causing binges later.
Why am I not losing weight on a deficit?
You are likely not in a deficit. The most common reasons are: 1) Underestimating food intake (forgetting sauces, oils, bites while cooking), 2) Overestimating activity levels, or 3) Water retention masking fat loss (especially high stress or high salt intake).
Should I eat different calories on rest days?
You can, but it's not necessary. Most people find it easier to stick to a consistent daily target that averages out over the week. However, 'Calorie Cycling' (eating more on training days, less on rest days) is a valid advanced strategy for muscle gain.
Does the time of day I eat matter?
For weight loss, total daily calories matter more than timing. However, eating the majority of your calories around your active hours (breakfast/lunch) rather than right before bed can improve energy levels and sleep quality for some people.
Is 1200 calories enough for a woman?
For most adult women, 1200 is too low and risks nutrient deficiencies. It is roughly the calorie requirement of a sedentary toddler. Unless you are very petite and inactive, your BMR is likely higher than 1200. Aim for a smaller deficit from your actual TDEE.
How do I calculate net carbs?
Net Carbs = Total Carbs - Fiber - Sugar Alcohols. Fiber is a carbohydrate that your body cannot digest into sugar, so it doesn't spike insulin or provide the same energy. This is useful for Keto/Low-Carb dieters.
What is 'Starvation Mode'?
True starvation mode is rare. However, 'adaptive thermogenesis' is real. As you lose weight, your body burns fewer calories because you are smaller and your body becomes more efficient. This is why you must adjust your calorie target down as you get lighter.
Can I build muscle in a deficit?
Yes, but it is harder. Beginners and those with high body fat can do 'Body Recomposition' (lose fat, gain muscle) by eating at maintenance or a slight deficit with high protein and heavy lifting. Advanced athletes usually need a surplus to build significant muscle.