January always feels different, no?
Bagong taon. Bagong goals. And every year, I tell myself the same thing: “This is it. Aayusin ko na talaga.”
So I’m saying it out loud now — I’m starting a calorie deficit next year.
Not a crash diet. Not “bawal lahat.” Just a more intentional way of eating that I can actually stick to as a mom, a home cook, and someone who still loves rice.
If you’re planning the same reset for 2026, this post is for you.
What Is a Calorie Deficit (In Simple Terms)
A calorie deficit simply means eating slightly fewer calories than your body uses in a day.
That’s it.
Hindi siya:
- No rice forever
- No carbs
- No joy
It’s about portion awareness, not deprivation. When your body consistently gets just a little less energy than it needs, it starts using stored fat — and that’s how weight loss happens.
This is why calorie deficit works better long-term than fad diets. Walang shock. Walang biglang quit.
Why I’m Choosing a Calorie Deficit in 2026
I’ve done the usual:
- “Healthy eating” for 1 week
- Biglang stop ng snacks, tapos binge later
- Feeling guilty after every meal
This year, I want something realistic.
I cook for my family. I eat what I cook. I don’t want separate “diet food” and “ulam ng pamilya.”
A calorie deficit lets me:
- Still eat Filipino food
- Control portions instead of banning food
- Adjust meals without cooking twice
Perfect siya for moms and busy adults.
Can You Do a Calorie Deficit Without Giving Up Rice?
YES. 100%.
Rice isn’t the enemy. Sobra-sobra is.
What I’m doing instead:
- ½ cup rice instead of 1–2 cups
- More ulam, more gulay
- Protein-focused meals para busog pa rin
This is where salads and balanced meals come in — not as diet food, but as pang-kontra gutom.
👉 This is exactly why I started sharing Affordable Salad Ideas for January Reset
👉 And why I love Protein-Packed Salads You’ll Actually Enjoy (No Diet Food!)
They’re filling, satisfying, and don’t feel like punishment.
A Sample Day of Eating on a Filipino-Style Calorie Deficit
This is the kind of day I’m aiming for — hindi perfect, just doable.
Breakfast
- 2 eggs
- 1 slice whole wheat bread or ½ cup rice
- Coffee (no sugar or minimal)
Lunch
- Grilled chicken or tuna
- Big serving of gulay or salad
- ½ cup rice
👉 This is where my Mango Kani Salad fits beautifully — may protein, may sweetness, may texture. Hindi nakakasawa.
Snack
- Fruit
- Nuts or yogurt
Dinner
- Fish or lean pork ulam
- Gulay
- Optional rice depending on the day
Hindi siya mukhang “diet,” pero controlled.
Common Mistakes Filipinos Make When Starting a Calorie Deficit
I’m listing these so I can remind myself too 😅
1. Eating too little
Akala natin mas konti = mas mabilis. Hindi. Nakakabinge lang later.
2. Giving up rice completely
This usually ends in cravings and quitting.
3. Thinking salad = gutom
Wrong salad lang ang problema. Kaya I focus on protein-packed salads, not puro lettuce.
4. All-or-nothing mindset
One “bad” meal doesn’t ruin the week.
Consistency > perfection.
Is a Calorie Deficit Safe for Moms and Busy Adults?
Yes — when done properly.
I’m not aiming for mabilisang weight loss.
I’m aiming for:
- More energy
- Better blood chem results
- Clothes fitting better
- Less guilt around food
Slow progress is still progress.
How My Salad Posts Fit Into This Calorie Deficit Plan
I didn’t realize it before, but my recent salad posts are actually perfect building blocks for this journey:
🥗 Affordable Salad Ideas Under ₱200
→ Great for budget-conscious calorie deficit meals
🥗 Protein-Packed Salads Filipinos Actually Enjoy
→ Keeps you full without overeating
🥗 Mango Kani Salad
→ Proof that salads can still feel indulgent
These aren’t side dishes — they’re main meals in a calorie deficit lifestyle.
My 2026 Food Goal (No Pressure, Just Progress)
This year, I’m choosing:
- Awareness over restriction
- Balance over extremes
- Food that fits real life
If you’re also planning to start a calorie deficit next year, know this:
You don’t need to overhaul everything overnight.
One better plate at a time is enough.
