Too High of a Deficit?

AllegraSteenson

So I was totally on track for my weigh loss goals for almost a year until I got the Nexplanon implant in my arm, and something about the hormones made me gain almost 10lbs in a month which was SUPER FRUSTRATING (I didn't think my diet changed but I hadn't been counting calories for a few months and there's a good chance the hormones increased my appetite). I am 5'5 and currently about 153, and I'm looking to drop to ideally 135 by mid-June. I hopped back on the diet and exercise train about a week and a half ago, and I'm eating the standard 1200 calories/day, but on my workout days (4-5 per week) my TDEE can get up to 2400-500 according to my fitbit charge hr. I understand that this is a super aggressive caloric deficit, but I don't feel any less energetic or more lethargic. I have plenty of energy during the day and when doing cardio. Should I increase my calorie intake? I know eating at a 1000+ calorie deficit is pretty far over the 1% body fat rule, but I feel pretty great and am upping the protein to try and combat muscle loss. What I'm eating right now should put me at a 2lb loss/week, and I definitely have the patience to drop it to 1.5 (1% of my body weight) if really necessary. Also to be noted: I eat maintenance for at least one day on the weekend, sometimes a day and a half, so maybe it fits better with the whole "flexible dieting" in counting weekly calories rather than daily ones?

jdb3388

I don't think a couple hundred calories is enough to make a difference. When they say don't eat at a deficit of more than 1000(ish) calories, they aren't talking about the person who sometimes has a 1200 calorie deficit, they are talking to the guy who burns 2900 calories a day and eats 800.

Theo166

You haven't presented a compelling reason why you should be so severe in your diet. Targeting 1% or 1.5 lbs a week will hit your goal and likely build more sustainable eating habit for post goal.

Are you a masochist?

CourtneyCameronXifos

I've had the same experience with Nexplanon. Did you have it removed?

TonyB0588

@AllegraSteenson You say "I'm eating the standard 1200 calories/day", but that's not a standard, that's stated as the absolute minimum. What did the MFP App suggest after you input your personal information in the profile page at the start?

sunfastrose

18 pounds in 6 weeks is utterly unreasonable and literally impossible. Slow and steady should be your goal.

spiffychick85

OP I find myself in the same boat, I was eating about 1200 a day but burning much more on my fitbit leading to 1000 calorie deficit days. I also do a day of maintenance on the weekends....so far my loss has been 1-3lbs a week....3 lb loss continually on the scales made me drop to a 1.5lb a week deficit, this has helped slow me down a bit. I'm 8lbs to goal if that matters

lorrpb

Just because you feel ok for a week doesn't mean it's going to be healthy for you long term. I have no idea why you think it's ok to do this. You obviously know better.

jenilla1

You don't have a lot to lose, so going for a 2 pound per week loss is a bit much.

gophermatt

It would be hard to gain 10 pounds of fat in a month, I expect you'd have noted a major change in your eating - at least more than you described.

It might be worth reducing sodium for a week and dropping your carb macro a bit to see what effect water is having on this. If your pre-gain weight was a happy scale day, you may have been retaining less right then, and your +10 could be really +5.

That deficit may be fine, and if you have the energy and get your nutrients - carry on is my opinion.