One Step At A Time: What Eating in a Cut Looks Like for Me
For a long time, food has been part of my story. I have struggled with my weight and body image since middle school.
Many of you first found me back in my Weight Watchers days. I started (again) in August of 2018 and by June of the following year I had lost 80 pounds and became a lifetime member (again). I stayed with WW until 2021, and it taught me a lot about consistency, awareness and the power of small choices made over time.
Eventually, I felt ready for a different approach, growth and switched to tracking macros. I’ve been doing that ever since.
I want to be clear about something right up front. I’m not a nutrition coach. I’m not here to tell anyone how they should eat. I don’t follow a specific diet, I don’t cut out food groups, and I don’t believe there’s one right way that works for everyone.
This is simply what eating in a cut looks like for me in this season of life.
A Different Body, A Different Season
My body is not the same body it was in my 20s, 30 and 40s.
I live with hypothyroidism and lupus. I’m also postmenopausal. That combination means I have to be more intentional than I used to be, especially when it comes to energy, inflammation and recovery.
What I’ve learned over time is that extremes don’t serve me well. Under-eating, overcomplicating things doesn’t work and neither does chasing the latest trend.
I have almost 50 years “dieting” experience. Started with Dexitrim pills when I was a freshman in high school. Atkins, NutriSystems, Weight Watchers (several times) just to name a few.
Macros makes sense to mean and the main tool I plan to continue using.
What “A Cut” Means to Me
When I say I’m eating in a cut, I don’t mean anything dramatic.
For me, it simply means: eating slightly fewer calories than my body needs to maintain (a few hundred calories a day less than my maintenance calories).
I strive to hit all macro goals (calories, protein, fat, fiber and carbs) but my main focus is on protein at each meal.
That’s it.
I track my food using the Lose It app, (we love it so much we purchased lifetime) which helps me stay aware without becoming obsessive. I like having the data, but I don’t let it run my life.
Protein is a priority because it helps me feel satisfied, supports muscle, and keeps my energy steadier. But I still eat carbs. I still eat fats. I still eat foods I enjoy.
What a Typical Day Might Look Like
Some days are more structured than others. Some days are leftovers and easy meals. Some days are planned, some are winging it.
I keep the freezer and pantry stocked with foods we love that are easy to build meals with to meet our nutritional goals. I build meals around protein and add foods I enjoy.
Some of my favorite protein foods: greek yogurt, cottage cheese, string cheese, edamame, chicken breasts. Dive Bar protein bars (code: cathyshealthylife saves you 22%), protein powder… just to name a few.
I find a ratio of 80% of foods we eat regularly with 20% of new foods and recipes works best for me. Not having to always come up with new foods and consistent habits (like a Dive Bar for breakfast every day) works for me.
Why This Feels Sustainable for Me
What I appreciate about this approach is that it leaves room for real life.
It works when I’m busy. It works when my energy is lower. It works without me feeling deprived or restricted.
And just as important, it allows flexibility. There are days I eat a little more. There are days I don’t track perfectly. And instead of spiraling, I simply come back the next day.
Don’t get me wrong. There are seasons like the one I am in currently when I feel I have lost my way and have to guide myself back on the path of the habits I know and love.
That’s part of this One Day at a Time season too.
If You’re Reading This
If you’ve ever felt confused about food, frustrated with your body changing, or tired of feeling like you need to follow someone else’s rules, I see you.
You don’t need a perfect plan. You don’t need to eat like anyone else. You don’t need to do this all at once. You just need an approach that fits your life and your body.
This is what’s working for me right now. And I’m sharing it in case it helps you feel less alone in figuring out what works for you.
One day at a time.
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