Do any of y'all create your deficit through exercise alone?

distinctlybeautiful
distinctlybeautiful Posts: 1,041 Member
edited December 4 in Health and Weight Loss
I lost very slowly over the course of a year, like twelve pounds slowly, but I was more than happy with that because according to the BodPod I'd lost about 21 pounds of fat and gained about 9 pounds of muscle. I did that by eating at what MFP gave me for maintenance calories and eating back the calories I burned lifting and running.

Over the last few months I've gained back probably 6-7 pounds, and I'm not happy about it nor about the prospect of it taking six months to lose it again. I've had metabolic testing recently, so I know my true maintenance calories now (which turned out to be a bit more than I'd thought for that first year.. obviously, right, since I'd been losing, however slowly it was.)

It might seem like it'd be easy to create that small deficit again like I'd done for the first year, but the problem is so mental for me. That first year was easy because in my mind I wasn't eating at a deficit but was losing anyway. Now if I know I'm in a deficit and don't see results, I get discouraged. Ridiculous, I know, but it's lingering all-or-nothing thinking back from my disordered eating days.

It seems like it'll be more manageable for me to keep my calorie goal at maintenance and create a deficit through exercise alone because I do work out consistently. I'm planning to try this and try logging my exercise without logging the calorie burn. I guess I'm just looking for any words of wisdom from anyone who's done this or really just any insight y'all may have.

Thanks :)

Replies

  • elisa123gal
    elisa123gal Posts: 4,333 Member
    I don't have any official wisdom to offer.. but it makes practical sense the if you eat at maintenance and do an hour of cardio a day... you will lose weight. Don't eat calories back.. or only eat back about 200.. and yes you will lose.

  • MsRuffBuffNStuff
    MsRuffBuffNStuff Posts: 363 Member
    You can absolutely do this. Set your calories at maintenance and don't calculate exercise. I lost 105 pounds and my last 30 pounds were lost this exact way... you'll preserve muscle and you'll feel better. Exercising on a calorie deficit is extremely difficult...
  • KrazyKrissyy
    KrazyKrissyy Posts: 322 Member
    Yes I did this when I got closer to my goal weight. I just ate what MFP gave me for maintenance and didn't eat exercise calories back. According to my most recent DEXA scan, I've gained 10 pounds of muscle and body fat went down an additional 5%. Also, I lost more inches. Recomp :)
  • sardelsa
    sardelsa Posts: 9,812 Member
    KrazyKrissyy wrote: »
    Yes I did this when I got closer to my goal weight. I just ate what MFP gave me for maintenance and didn't eat exercise calories back. According to my most recent DEXA scan, I've gained 10 pounds of muscle and body fat went down an additional 5%. Also, I lost more inches. Recomp :)
    Wow that's awesome, how long did that take you? Would love to see some photos of your progress if you don't mind
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  • girlinahat
    girlinahat Posts: 2,956 Member
    One way of approaching it would be to eat at maintenance for your goal weight. The deficit will be small, but it also teaches you to eat like the future you.

    I aim for a NET maintenance of the weight I want to be, although I've gained a bit (holiday and not logging through it) and currently I am working on strength training so am not getting on the scales too often - it's all about fitness for me right now.
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