Breaking Into the 130s: The Final Weeks of My Calorie Deficit

Consistency, Focus & Small Wins

120 weeks of counting every bite, tracking every meal, and showing up even when my body felt broken—all leading up to a 6-week calorie deficit that officially ended on April 29th. To celebrate, I headed to Sedona for a much-deserved break from discipline and tracking.

24 weeks ago, I never thought I’d get here. My cravings were out of control, and my back pain felt relentless over the past month and a half. But through it all, I learned that the key is consistency. Consistency in everything. And then… just show up. There have been a lot of ups and downs. Lots of wins and some losses. But ultimately, I have gained serious self-control and the confidence to do something I’ve struggled with for so long.

Throughout this past 6 weeks, I’ve also dealt with a frustrating back injury. But focusing on what I could control—my nutrition—became my saving grace. I’m proof that making healthy changes and creating better habits can truly make a difference.

When I started my nutrition journey on January 8th, I weighed in at 150.2 lbs. During my deficit, I cut 6 pounds, but overall this year, I’ve lost 11.6 pounds! My workouts have been pretty tame these last 6 weeks, so most of that progress has been from changes in the quality and quantity of food.

Rebuilding Strength After Injury: Starting from Ground Zero

Let’s talk workouts. After an injury, it’s like starting from ground zero. Back to little-to-no weights and feeling nervous about reinjury. And I’m the type of person who, when I do something, I go full bore—so taking it easy is incredibly frustrating.

But I’m learning the hard way: if I don’t build from the basics, then what am I really doing? Burpees? Nope. Box jumps? Not yet. Sit-ups? Still on pause.

So I asked myself—what can I do? I can show up. I can attend class, make adjustments, and do what I’m able to. And then, ever so slowly (like snail-slow), I can do a little more. And then a little more.

Focusing on the movement, not the weight

This journey is far from over—but progress is happening, one step at a time.

Mindset Shifts: Staying Present & Focused

Something that has really helped me throughout this journey is shifting my mindset to focus on today and tomorrow, rather than next week or next month. When I zero in on the present moment and the immediate choices ahead of me, it all feels so much more manageable. Instead of feeling overwhelmed by how far I still have to go, I focus on what I can control right now—and that makes all the difference.

From Back Pain to Progress: How Dry Needling Helped

This past month and a half has felt like one of the longest 45 days I’ve ever had. My lower back was finally feeling quite a bit better, but the spasms that continued in my mid-back and shoulder blade area were about enough to make me lose my mind. I’ve been to more chiropractor appointments than I can count. I even broke down and had two 90-minute deep tissue massages—still, no relief. I was starting to feel like this would never get better.

Then someone mentioned dry needling. She said it had really helped her back pain, and at that point, I thought—what the hell. I’m willing to try anything. Lucky for me, one of the coaches at my gym, Crusher CrossFit, is also a chiropractor and offers dry needling. I loved that he understood the kind of workouts I was doing and could hopefully pinpoint what was going on.

A week after my second appointment, I went in one more time—a few days before my trip. This time, no spasms at all. Not one. I was so pumped! Even my workouts started to feel a bit better. Still a long way to go, but baby steps.

Finding Strength & Inspiration in Sedona

I couldn’t have asked for a more perfect way to wrap up my calorie deficit than heading to Sedona, AZ. The timing couldn’t have been better. With stunning red rocks, endless hiking trails, and a chance to fully unplug, it was exactly what I needed to reset and recharge.

One of the biggest highlights of my trip was hiking Bear Mountain. This was no easy feat—it was a 4-hour round trip and one of the most challenging hikes I’ve ever done. There were moments when I wasn’t sure I’d make it, but reaching the top and taking in those breathtaking views made every step worth it. I was so incredibly proud of myself for pushing through and making it to the summit. It was a powerful reminder of how far I’ve come, both physically and mentally.

Even better—no back spasms, and I wasn’t even that sore the next day! Looks like all those squats at CrossFit are finally paying off. It’s such a confidence boost to feel my body getting stronger, even after everything it’s been through lately.

Sedona was not only a break from tracking and discipline but also a reminder to keep going. I came back feeling more determined than ever to keep pushing forward, focusing on what I can control, and showing up every day, even when it’s hard.

What’s Next: Transitioning Back to Maintenance

How about you?

Have you ever gone through a focused phase like a calorie deficit or recovery period? What helped you stay consistent—or what would you do differently next time? Drop a comment below or connect with me—I’d love to hear about your journey too.

Let’s keep showing up, one step at a time.

Now that my deficit phase is over, it’s time to transition back to maintenance calories for a bit. This phase will allow my body to stabilize, adjust to the new weight, and keep me from feeling deprived.

Up next? A focus on body recomposition—building muscle while maintaining a lower body fat percentage. It’s a whole new challenge, but one I’m ready to tackle head-on. Stay tuned!