#85 - Why You're Tired and Hungry in a Calorie Deficit

Two weeks into a calorie deficit and exercise, and you're exhausted and starving all the time.

Common? Yes.

Sustainable? No.

We break down the usual causes of fatigue and constant hunger in a deficit, and how to fix each one:

Why hunger in the first 2-5 days is expected, but constant hunger and fatigue aren't Why processed food leaves you hungry on the same calories (volume eating, fiber, and potatoes vs rice) The calorie and protein formulas we use (target weight x 12, plus or minus 100 calories, and 0.7-1g of protein per pound of target weight) Why a 1,200 calorie default is too low for most people Too big a deficit, too many HIIT classes, too many changes at once Carbs, water, electrolytes, and fiber How poor sleep and stress make you hungrier and more tired Why "if you're not losing weight, you're not in a deficit" still applies in perimenopause and menopause, even though it's harder Why we ask a lot of questions instead of handing every client the same plan

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This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer