What My 12-Week Calorie Deficit Taught Me

When I started my fitness journey over six years ago, I weighed well over 200 pounds.

I always had a specific number in mind: 135 pounds. I don’t know where that number came from, but it stuck with me.

Over the years, as I honed my nutrition, workouts, and mental strength, in 2023 I got down to 150 pounds—a weight I was able to maintain healthily. However, I struggled to get below 150.

Losing those first 50 pounds was a significant achievement, but it took me about a year in a calorie deficit to do so, which was taxing on my body.

I realized my body needed a break.

For the next year, I focused on maintenance, eating at maintenance calories, fueling myself properly, and enjoying life.

Then, on September 9, 2024, after a year of rest and fueling my body, I decided to try again. This time, I committed to a 12-week calorie deficit with the goal of reaching 135 pounds.

I weighed in at 151.4 pounds at the start, and I knew these 12 weeks would test not just my physical endurance but my mental strength as well.

The Journey

I approached this phase with a clear plan:

Log the majority of my meals.

Stay consistent with my workouts.

Hit my step count daily.

Stick to my plan even during vacations, holidays, and celebrations.

The hardest part wasn’t the workouts or meal prep—I was already consistent with those. It was the mental aspect. I love food, and I love having drinks. During these 12 weeks, I had to make choices about when to indulge and when to practice discipline.

Temptation crept in often:

“What’s one more drink going to hurt?” or “A little dessert won’t matter.”

Every once in a while, I allowed myself those indulgences. But the key was ensuring they didn’t become consistent. I reminded myself that my body deserved to be the best version of itself, and a little discipline wouldn’t hurt.

The Results

Over the course of 12 weeks, I lost 18.9 pounds, going from 151.4 to 132.5 pounds.

It wasn’t just the scale that changed—my mindset, habits, and overall perspective shifted too.

There were ups and downs along the way.

Some days, the scale spiked unexpectedly. Other days, it dropped dramatically.

But I didn’t let those fluctuations discourage me!

(If your interested in re-living those 12 weeks, you can visit my '12-week cut' highlight reel on my Instagram page, its WILD!)

I tracked my weight daily and took full-body measurements every two weeks.

Sundays became meal prep days, where I planned and prepped everything for the week ahead.

This wasn’t just about physical transformation.

As both the client and the coach, I put my own program to the test.

Were my workouts effective?

Were my macros dialed in?

Could I make adjustments to achieve the results I wanted?

The answer was yes.

What I Learned

These 12 weeks taught me so much more than I expected:

1. Discipline Is a Superpower

The discipline I developed during this calorie deficit spilled over into every aspect of my life—work, relationships, and overall balance. It showed me that I’m mentally stronger than I ever thought I was.

2. Food Is Fuel

I learned what my body truly craves for nourishment. Junk food might taste good, but it doesn’t make me feel great. I found satisfaction in fueling my body with foods that helped me feel energized and strong.

3. Short-Term Sacrifices Lead to Long-Term Results

I learned to distinguish between momentary satisfaction and lasting results. Before making a choice, I asked myself,

“Will this bring me closer to my goal or further away?”

That perspective changed everything.

4. The Value of a Goal and a Timeline

Having a specific goal and a clear timeframe pushed me to work harder.

Knowing there was an end date made the process feel attainable and gave me a sense of urgency.

Why You Should Try It

If there’s one takeaway from my experience, it’s this: commit to yourself for a set period of time. Whether it’s weight loss, building muscle, or working toward any goal, give yourself a specific timeframe and push hard to achieve it.

Twelve weeks might seem like a long time, but it flies by.

And when you stay consistent, the transformation—both physical and mental—is life-changing.

So, what are you waiting for?

What could you achieve in 12 weeks if you truly committed to yourself?

This experience reminded me why I started my journey in the first place: to prove to my past self that I could hit my goals in a healthy and sustainable way.

If you’re considering a timed weight loss phase or have weight loss as a goal, don’t hesitate to reach out!

This process becomes so much easier with someone to guide you, support you, and help you navigate the challenges along the way.

I’d be honored to be that coach for you.

Click the 'Get Started' button below, and let’s talk about your goals, struggles, and how we can work together to get you where you want to be.

You’re not in this alone—let’s make it happen!

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