Calorie Deficit - Massive crash in early evenings

[CSR Performance]

So I'm currently trying to shift some timber by calorie deficit. Targeting under 2000 calories a day, plus a fast 3 mile walk. Problem is that about 5/6pm I just crash, basically falling asleep at my desk or on the sofa.

Any suggestions how to stop this happening? Thinking maybe I need to eat lunch a bit later or evening meal earlier (usually around 7pm)?

[markiii]

what are you typically eating and when?

[Tigerj]

High protein meals. High volume stuff, spinach etc. drink plenty of water. But you sort of have to accept that you will feel hungry and bit rubbish, it’s the nature of being in a significant deficit.

[mcelliott]

As mentioned list down what you eat, is nutrient rich or processed st, what's your sleep/stress levels like, you haven't given enough detail.

[Badda]

Save your walk till the early evening?

[Wills2]

Everything else being equal just enjoy the nap, I know I would.

[AB]

I was the same for the best part of a year but the crash was a little later, around 7:30 which unfortunately coincided with when I usually did my sports.

I started skipping lunch to begin with but switched it with skipping breakfast. I'd first eat around 1:30pm when I was feeling very hungry, that got me through until dinner time just before I went out. Your body gets used to it after a while and you stop feeling so hungry, I managed to get it down to a protein bar before I went out.

I don't think I did it the healthiest way but it worked!

[CSR Performance]

Bagel with eggs or muesli with greek yoghurt and a dash of honey mid-late morning (1-2 hours) before the walk.

Mid afternoon is fruit snack with some mixed nuts, maybe some cheese for protein if I'm going to the gym in the evening.

Evening meal varies, chicken stirfry or spaghetti Bolognese with 5% mince and only fresh ingredients. Wholewheat spaghetti.

Stress levels no more than average I wouldn't think. Sleep I average about 7 hours a night, but that hasn't really changed.

Drinking 1200-1500ml of water and a decaf coffee or two in the morning.

Can't really walk in the evening (or sleep) because I have young kids to feed and supervise homework etc.. Otherwise I would enjoy the nap!

[interstellar]

I would be doubling your water intake for a start. Sounds to me like you’re dehydrated after your walk.

[Wills2]

Yeah I drink at 3 litres a day plus a couple of coffees in the morning, I find having a litre of water in the morning is a good way to start the day.

[CSR Performance]

interstellar said:

I would be doubling your water intake for a start. Sounds to me like you re dehydrated after your walk.

Wills2 said:

Yeah I drink at 3 litres a day plus a couple of coffees in the morning, I find having a litre of water in the morning is a good way to start the day.

I had not considered that, thanks both, will give it a shot.

[Terminator X]

Cut carbs? Likely to be the sugar imho.

TX.

[lizardbrain]

try telling a chatbot everything you eat for a day, as soon as you eat it, and ask for advice on any deficiencies. You might be underrating protein or similar, or cutting too much.

[mcelliott]

What I do is generally avoid too many carbs beyond mid day so the rest of the day is protein and less calorie dense foods as far as possible, plus I factor in an evening walk to speed up digestion which works very well for me

[RGG]

1) You could try shifting your calorie intake timings forwards

2) What I do in this event (or try to do) - have a small spoon of nut butter (fats and protein) which quells my hunger pang

[interstellar]

Any change OP?

[CSR Performance]

Yes, seemingly water made a big difference. Trying to find alternatives to the bagel that I don't hate!

[StevieBee]

CSR Performance said:

Bagel with eggs or muesli with greek yoghurt and a dash of honey mid-late morning (1-2 hours) before the walk.

Mid afternoon is fruit snack with some mixed nuts, maybe some cheese for protein if I'm going to the gym in the evening.

Evening meal varies, chicken stirfry or spaghetti Bolognese with 5% mince and only fresh ingredients. Wholewheat spaghetti.

Stress levels no more than average I wouldn't think. Sleep I average about 7 hours a night, but that hasn't really changed.

Drinking 1200-1500ml of water and a decaf coffee or two in the morning.

Can't really walk in the evening (or sleep) because I have young kids to feed and supervise homework etc.. Otherwise I would enjoy the nap!

Possibly you're not balancing out your macros.

Simply cutting your calorie intake is insufficient and can be harmful. Each day, you need to take on around 30-40% protein, 30-40% of carbs, and 20-30% fat. Get it right and if anything, you should end up with more energy, not less.

Is the sub 2,000 figure based on anything or arbitrary. If the latter, you do need apply some modicum of calculation to it.

Get on the My Fitness Pal app. It will tell you what your deficit should be and help you track the macros.

A brisk walk is better than a slow walk which better than no walk but as a means to assist in the loss of weight is quite limited unless you live in the Lake District and walking 20 mile a day. You need to be exercising to a level at which you break sweat and end up out of breath at least three times a week.

[8IKERDAVE]

Try reducing refined sugar down to almost nothing, it will make a huge difference as you don't experience the 'crash' later on.

[Mad Maximus]

You re doing it. Don t over think it. Calorie intake is about right for weight loss depending on weight age activity etc (I assume you worked out your calorie needs?). Walking is perfect to assist in weight loss. Doesn t matter what it is, movement is movement. 8 - 10k steps is what I would aim for not distance. Upping your pace while walking can do great things to improve your cardio fitness if you fancy it.

The best exercise and weight control are the ones you can stick at so experiment a little and find the regiment that you enjoy or at least find easy to stick at. If a little walk is what you can stick at then stick at it.

Try backloading your food to later in the day or evening if your crashing. After a couple of weeks your body should be adapting.

Final tip. Count calories for at least a week on an app and use scales to measure them. You will be surprised if you don t already how many calories sneak in when you thought you were being good.