2 important things: You need a cheat day every week to regulate the body so it doesn't adjust to a calorie deficit. I eat myself sick some cheat days but I'm still losing weight. Not all calories are the same. I don't remember the exact numbers off hand but you lose more weight getting your calories from protein, then by fat, then carbs last. You basically want to cut carbs as much as possible on your restricted days. Specifically things white. Things like white bread, white rice, white pasta, White people. Being around White people relaxes your body because you feel safe. Being around groups of blacks will keep your body in that "fight or flight" high adrenaline mode and burn more calories. Hope that helps you on your journey.