Let’s talk about something very frustrating.
You’re eating less.
You’re trying to be mindful.
You even tell yourself, “Nasa calorie deficit na ako.”
Pero… hindi gumagalaw ang timbangan 😩
Before you blame your body, your age, or your hormones, let’s do a realistic Filipino reality check. Most of the time, the issue isn’t willpower—it’s the small things we don’t even notice.
1. You’re Underestimating Portion Sizes (Especially Rice) 🍚
This is the #1 reason Filipinos stall on a calorie deficit.
Common situation:
- “Half cup lang yan”
- Pero walang measuring cup
- May dagdag na sandok 😅
What actually happens:
- Intended: ½ cup rice
- Reality: 1–1½ cups
👉 Rice is allowed — but portion blindness is real.
Fix:
Use a measuring cup at least for the first few weeks.
2. You’re Eating “Healthy” but Not Low-Calorie
This one hurts — but it’s true.
Foods that feel healthy:
- Nuts
- Granola
- Peanut butter
- Creamy salads
These are nutritious — but very calorie-dense.
Eating them daily without portion control can quietly erase your deficit.
Fix:
Healthy ≠ low-calorie.
Portion still matters.
3. You’re Drinking Your Calories ☕
Milk tea.
Sweetened iced coffee.
Frappucino.
Fruit juice.
Liquid calories are sneaky because:
- They don’t make you full
- They add up FAST
You can easily drink 300–500 calories without realizing it.
Fix:
Stick to:
- Water
- Black coffee
- Unsweetened tea
Save sweet drinks for occasional treats.
4. You’re Eating Too Little… Then Overeating Later
Yes — this happens a lot.
Skipping meals → getting too hungry → overeating at night.
Result?
- Inconsistent calorie intake
- Higher cravings
- Slower progress
Fix:
Eat balanced meals regularly:
- Protein
- Gulay
- Controlled carbs
Being “too strict” often backfires.
5. You’re Not Tracking Oils, Sauces, and Sawsawan 🍯
Filipino food is saucy—and that’s where calories hide.
Common culprits:
- Oil used in gisa
- Mayonnaise
- Sweet ketchup
- Creamy dressings
Your ulam might be low-calorie…
but the extras push it over.
Fix:
- Use less oil
- Measure sauces
- Don’t drown your food
6. You’re Expecting Daily Weight Loss
Here’s a hard truth:
👉 Weight loss is not linear.
Reasons the scale won’t move:
- Water retention
- Hormonal changes
- PMS
- Sodium intake
Especially for women, weekly trends matter more than daily numbers.
Fix:
Weigh 1–2x a week and track patterns, not moods.
7. You’re Not Eating Enough Protein
Low protein = always hungry.
When meals are:
- Mostly rice
- Little ulam
- Minimal protein
You’ll snack more—even if meals seem small.
Fix:
Add protein to every meal:
- Eggs
- Chicken
- Fish
- Tofu
Protein keeps you full and protects muscle.
8. You’re “Cheating” More Often Than You Think
Let’s be honest 😅
- Tikim-tikim
- Leftover bites
- “Konti lang” treats
- Weekend free-for-all
Individually small—collectively huge.
Fix:
Plan treats instead of grazing mindlessly.
9. You’re Not Sleeping Enough 😴
Sleep affects:
- Hunger hormones
- Cravings
- Energy levels
Lack of sleep = stronger appetite + poor food choices.
Fix:
Even an extra 30–60 minutes helps.
10. You Just Started (And Your Body Is Adjusting)
If it’s been:
- Less than 2–3 weeks
- You just changed eating habits
Your body may still be adjusting.
Fix:
Be patient. Consistency beats panic.
Quick Self-Check: Are You Really in a Calorie Deficit?
Ask yourself:
✔ Am I measuring rice?
✔ Am I tracking drinks?
✔ Am I eating enough protein?
✔ Am I consistent most days?
If you answered “no” to a few—that’s okay. Now you know where to fix things.
Check out my other Posts:
- How Much Rice Should You Eat on a Calorie Deficit?
- Low-Calorie Filipino Foods You Can Eat Every Day
- Daily vs Occasional Filipino Foods on a Calorie Deficit
You’re not broken.
Your body isn’t stubborn.
You’re just human.
Most calorie deficit problems come from small, fixable habits — not failure.
Adjust, don’t quit.
Refine, don’t restrict.
And yes… you can lose weight eating Filipino food 💛
