Why the first few weeks of a calorie deficit for fat loss feel so hard.

If you're in the early weeks of fat loss and wondering, "Why does this feel so much harder than I thought it would?", you're not alone.

Those first few weeks often feel like a mental and physical ambush. Energy drops. Hunger spikes at weird times. You're second-guessing your plan. And suddenly, that late-night snack you used to reach for casually feels like a personal betrayal.

Here’s the truth: this part of the process is supposed to be uncomfortable—it's normal. But that doesn’t mean you’re doing it wrong. It means you're doing it right and changing!

Your body is adjusting, and it’s a shock

Let’s break down what’s going on in those early weeks:

• You’ve likely dropped your calories below what you'd normally eat (fewer calories in) and have started being more active (greater calories burned).

• Your body, which has typically enjoyed a comfortable amount or surplus of energy, now realises it’s being asked to do more with less.

• Hunger hormones (Ghrelin) spike. Energy dips. Cravings creep in. And you might feel more moody, tired, or less motivated.

It’s like moving house. Everything’s a mess, you don’t know where anything is, and even though you know it’ll get better eventually … it still feels stressful and chaotic.

Why it feels mentally draining

Most people don’t struggle because their plan is bad. They struggle because their plan feels hard to follow consistently.

This is especially true if:

• You’re starting from a place of low self-accountability.

• You’ve been used to eating reactively — based on emotions, stress, or habit.

• You haven’t yet built the systems to support the new behaviours you're trying to stick to.

This is where most people quit. Not because they can’t do it, but because they didn’t have the right resources, knowledge, or someone in their corner when things got tough.

You don’t need to be perfect. You must be consistent.

Set a clear plan, set goals, and find support for when your willpower fades (because it will).

During these periods of weakness, when you're likely to stray off track, here’s what makes a difference (and will keep you on track):

• Satisfying hunger: High-protein, high-volume meals that keep you full and focused.

• Maintain energy: Same daily meal times, same snack strategy, same targets (repetition is necessary).

• Prioritise wellness: Hydration, sleep, and non-negotiable steps (for good mental health).

• External accountability: Someone watching, guiding, and adjusting based on what happens, not what “should” happen.

Let’s be honest…

If you're reading this and thinking: “I always fall off after a couple of weeks”, "I know what to do, I just don’t do it", or "I've already tried everything and it didn't work.” Then you've got a system and support problem.

And that’s where online nutrition coaching comes in.

You don’t need another diet. You need a coach.

At Root Fitness, we don’t do cookie-cutter plans or shame-based motivation. We specialise in strength training and hypertrophy, weight loss and weight management that fits your lifestyle — your food preferences, your schedule, your habits — and then we build accountability around it.

With structure, clarity, and someone checking in on you, you'll stop “starting over” and start making real progress.

Ready to get unstuck?

If you're ready to build strength, regain control of your health, and discover your "why, " we’d love to hear from you.

• Fill out the form below to get started.

• Or message us directly on Instagram or WhatsApp.

Get stronger. Live bolder. Train with Root Fitness.