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

<p>Two weeks into a calorie deficit and exercise, and you&#39;re exhausted and starving all the time.</p><p><br></p><p>Common? Yes. </p><p><br></p><p>Sustainable? No.</p><p><br></p><p>We break down the usual causes of fatigue and constant hunger in a deficit, and how to fix each one:</p><p><br></p><ul><li>Why hunger in the first 2-5 days is expected, but constant hunger and fatigue aren&#39;t</li><li>Why processed food leaves you hungry on the same calories (volume eating, fiber, and potatoes vs rice)</li><li>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)</li><li>Why a 1,200 calorie default is too low for most people</li><li>Too big a deficit, too many HIIT classes, too many changes at once</li><li>Carbs, water, electrolytes, and fiber</li><li>How poor sleep and stress make you hungrier and more tired</li><li>Why &quot;if you&#39;re not losing weight, you&#39;re not in a deficit&quot; still applies in perimenopause and menopause, even though it&#39;s harder</li><li>Why we ask a lot of questions instead of handing every client the same plan</li></ul><p><br></p><p><br></p><p><strong>Find out more about coaching with us here: </strong><a href="rosentrain.com/coaching">⁠⁠⁠⁠⁠⁠⁠⁠⁠<strong>⁠rosentrain.com/coaching⁠</strong>⁠⁠⁠⁠⁠⁠⁠⁠⁠</a><strong></strong></p><p>Follow Daniel on Instagram: <a href="instagram.com/rosentrain/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a></p><p>Follow Santo on Instagram: <a href="instagram.com/santo.chiappetta/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠</a></p><p><br></p><p>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: <a href="rosentrain.com/disclaimer">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer</a></p>