What To Do When You’re Having A Hard Time Sticking to Your Calorie Budget

If you’re finding it tricky to stay within your calorie budget, you’re not alone. 

Here’s what to do if you keep going over your calorie budget. 

1) Don’t Panic

The first few days of calorie counting, you might find it difficult to stick within your calorie budget, and that’s OK. 

In the beginning, tracking your calories is more about learning the caloric density of the foods you’re eating. Use this time to identify foods that are likely throwing you off track or adding excess calories to your budget.

2) Examine Your Food Choices

Take a look at your food log: are there any foods that have more calories than you thought? Are some foods high in calories but don’t keep you full or satisfied? Spend some time identifying the foods that you’re eating that have empty calories and think about how you might be able to replace them for healthier, more filling options.

Perhaps you didn’t realize that the chips you usually eat with your lunch are fairly high-calorie. Try swapping them out for baked chips to see how that change impacts your budget. Or, for an even lower-calorie and more filling option, ditch the chips all together and opt for a side of fresh fruit or veggies instead.

Just make sure these swaps work for your lifestyle. If you’re going to feel completely deprived by eliminating those chips, cut down on the portion size instead, so you still satisfy the craving without going over-budget. 

Is there a high-calorie meal you just can’t go without? Research healthier alternatives! Whether you love homemade muffins, spaghetti and meatballs, or juicy burgers, you’ll be able to find a lightened-up recipe to satisfy your craving and keep your calories in check. Not sure where to start? We’ve got a whole slew of healthy recipes on our blog! 

3) Re-think What You Drink

Once you start logging, you’ll probably notice that beverages like juices and sodas have a lot of empty calories and are packed with sugar. While these are fine every once in a while, drinking these frequently will likely push you over your allotted budget for the day. 

Look for healthier options for those higher calorie beverages, such as water flavored with a little fresh fruit, flavored seltzers, iced teas, or unsweetened coffees. 

If you love getting frosty drinks or smoothies at your local coffee shop, consider making a lighter version of those drinks at  home or adjusting the ingredients. Ask for nonfat milk instead of whole, request one pump or syrup instead of four, or say no thanks to whipped cream. 

4) Adjust Your Budget

This is especially true if you find yourself on an aggressive weight loss plan and are trying to lose 1.5 or 2 lbs a week. While these plans are doable, these lower calorie budgets can be difficult to stick to. 

If you’re continually going over your calorie budget each day, consider switching to a  1/2 lb or 1 lbs a week plan and see if it works better for you.

Sticking with a weight loss goal that is too aggressive will likely lead you to feel deprived, defeated, and might cause you to give up on your health goals. 

Plus, cutting your calories too low can slow your metabolism and make it harder to build muscle – both of which can work against your weight loss goals. 

Plus, if you follow a less strict budget, you’ll end up losing weight consistently as you’ll be able to stick with your diet to reach your goal. 

At the end of the day, while reducing calories is important for losing weight, you also need to find a plan that works for your body and lifestyle; realize that you aren’t giving up because you decide to lose at a slower rate. 

5) Give Up That All Or Nothing Mentality 

It can be difficult to let go of this mindset, especially if you’ve been on diets before. 

Sometimes we fall off program or go over budget, that’s ok. However, when these situations do occur it is important to keep things in perspective and realize that one meal or splurge won’t ruin your progress. 

Avoid falling into the all or nothing mindset where you end up binging because you feel like you’ve already screwed up your healthy eating plan. This is a lifestyle change, not a diet and you need focus on progress, not perfection. 

The Bottom Line

In the beginning, counting calories can feel overwhelming. However, the more you practice, the easier it will get and the easier it will be for you to fit all foods into your plan, stick to your budget, and crush your health goals!