Consistency and sustainability should always be the goal.  I like to recommend habits that lead to successful outcomes for the long haul. Severely cutting calories to less than half of your daily base needs is not sustainable or effective for long-term success. Nor are ass kicking, overboard caloric burn workouts on too often of a basis. If you like to do them for fun, that’s great, but please understand it’s not going to equate the ultimate body composition goal that you are looking for.