How long should you stay in a calorie deficit?

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  • mmapags
    mmapags Posts: 8,934 Member
    WinoGelato wrote: »
    WendyLeigh1119 wrote: »
    WinoGelato wrote: »
    WendyLeigh1119 wrote: »
    WinoGelato wrote: »
    WendyLeigh1119 wrote: »
    mmapags wrote: »
    CharlieBeansmomTracey wrote: »
    WendyLeigh1119 wrote: »
    CharlieBeansmomTracey wrote: »
    WendyLeigh1119 wrote: »
    mmapags wrote: »
    WendyLeigh1119 wrote: »
    Poisonedpawn78 wrote: »
    alid8333 wrote: »
    It's mentally hard to give yourself a break knowing you still have weight to lose.

    SOOO much this.

    Yeah, seriously. There is nothing in this world that could convince me to take a week long break from my -1000 deficit. There's just no way I'd do it when my current diet and exercise regime finally works and makes me feel awesome mentally and physically.

    Why are you trying to lose 2 lbs per week? that is a really high deficit. Do you have 50+lbs to lose?

    Well I DID have about 40lbs to lose, but I'm down from 172.5 in March (starting weight) and now at 149. I aimed for 2lbs because I knew I'd be exercising at least 3 hours per day and that the deficit would be easy to maintain. Since I take weekends off the gym, I don't try to stay under 1200 and my weekly summaries shows that i maintain about -825 to -925 when it's all averaged out.

    Since I feel great and am energetic, I see no reason to lower my deficit. I average about +1,000 to +1500 exercise calories, so I'm actually eating more than I ever have in my life. I used to really undereat because of my job and single parenting. I just didn't realize it until recently. My goal weight of 134lbs is actually about 15lbs heavier than my average adult weight. But I realize now I was underweight.

    Prior to March, I was only eating one large meal per day, but had gained all of that weight in about 1 1/2 years because I was almost totally sedentary from 2 serious injuries after having had a very strenuous and active job and life prior to that. I was also always thin and muscular up until my injuries and resulting sedentary period.

    So my appetite was never very large and I never had a real addiction/issue with food. I just didn't pay enough attention/understand that the forced sedentary life would mean I needed to really watch what I ate, drank, and did. So I tanked out.

    Now that my injuries are good enough to be active and exercise again...just not eating too much has been easy. I see no reason to drag it out and I want to get back to maintenance because I want my old muscles back and can't wait to build a little mass again. I can't stand the feeling of being fat because I feel like I'm in someone else's body. It's awful and I'd like to feel like myself again as quickly as possible.

    but the bigger the deficit is with so little weight left to lose, then you are risking lean mass and muscle.thats why you need to lower the amount of weight you are losing because your body doesnt have the stores it did before to fuel a higher loss. once you lose muscle/lean mass its very hard to get it back. also you have a weight range and not just a number. weight fluctuates.

    Yes I know all of this and we've discussed it here before. That's why I do tons of strength training and a small amount of cardio, supplement with BCAAS, and gag down an occasional protein shake if necessary. Since I tend to be naturally a more athletic build, I don't think building mass will be that hard with how much strength training I'm doing in the meantime to maintain existing muscle, since previously my muscle was accidental having never worked out prior to March.

    And I'm definitely not set on 134lbs. I may need it to be higher or lower and won't know until I get there. I don't care what I actually "weigh" as a goal. I never owned a scale until recently. Basically, once I can fit into my old Size 3/5 clothes and look lean/fit....thats my goal. Whether it's 120 or 140 doesn't matter much to me. Since I'm fitting Size 8 and 7 at 149lbs now...134 may prove unnecessary. I just cannot tolerate the feeling of "jiggle" on my body because I'm just not used to it.

    And having much larger breasts was horrible, too. Because they felt alien, too. I recently had them suddenly drop a full cup to my normal "B" and I'm thrilled. I feel like my body will be mine again soon. If I start losing muscle, I'll adjust my deficit. But I haven't seen signs so far.

    you dont always see signs of muscle loss, the only true way to know is by getting a dexa scan or something like that that can gauge how much fat,lean mass,muscle,skeletal tissue you have and get a before and after. you wont know if you are losing muscle. if you are jiggly now its possible that could be the reason(aka skinny fat). as for gaining muscle it is harder for women to gain (no matter what you are doing now). even in a surplus its hard to gain mass/muscle. oh and most women even if they are competition lean have parts that jiggle or bulge its normal to a degree.

    You are correct. This is a risky strategy that seems to be born of impatience. One still loses muscle mass in a deficit even with lots of weight training. Based on the post I see here though, it seems this person may need to learn this the hard way. But a 2 lb per week deficit with about 15 lbs to go is not a wise approach.

    Of course I'm impatient. I'm miserable in a Body that has never and never will be mine. And I've made it clear thaat I understand that larger deficit means risking more muscle. So I'm not sure why you're speaking as if you cannot comprehend my responses.

    One thing I do know is my body. And it's naturally "buff" without any intentional execise. Because I've never lifted a weight, done a squat, or even jogged until March. Ok...I've still never jogged, actually. I understand I will lose some muscle.

    However, I can visibly see asnd feel the larger and stronger muscles I've formed despite being in deficit. My Capri pants no longer fit over my calf muscles without help and my lats are visibly larger now. And my strength is solid since I started at maybe 50lbs on abductor machines and such. Now I'm at 130lbs easily (for example).

    Considering I'm at 149lbs and only 10 to 15 pounds from my goal weight range. I doubt all of the muscle is going to magically melt off now.

    There will be compromises I'll have to decide on once I'm very slim as far as losing muscle or gaining muscle...but I'm happy with the strength I've gained losing the first 22lbs and I doubt that will change losing the last 10. Everyone's body IS different...so it's ridiculous for you to speak to me the way you did as if you know my body better than I do. I put in a lot of hard work based on both science and my body and there's nothing helpful nor informative in your post. I look and feel fantastic now and I'm sorry that you're hoping that will change 10 lbs from now.

    Despite your nasty attitude I will enjoy and see results from my Monday regime starting with

    9:15am - Pilates (1 hour)
    10:30am - Weight Room (1 1/2 hours)
    12:00pm - Les Mills BodyPump (1 hour)
    1:15pm - Les Mills BodyFlow (1 hour)
    2:30pm - Dry Sauna (30 minutes)
    3:00pm - Swim Laps (30 minutes)

    Tuesday is even better! As you can see...I spend 5 hours on strength training and thats plenty to maintain existing muscle as well as gain a bit. And I have to eat way more than I want or need because I have so many exercise calories. There won't be a "hard way" or lesson because I'm doing it right, feel great, and getting results. If I lose a little muscle...so what? I'll get it back in as matter of weeks because I'm highly disciplined and always will be. I'm sorry that bothers you for some bizarre reason...but if you get your jollies hoping for someone to fail....thats your issue. Not mine.

    You spend 6 hours in the gym every day?

    Yes, roughly. Obviously there's time in between some classes and I take breaks to slam water, use the sauna, etc. It's typically a "9 to 5" for me Monday through Friday when including swimming and the shower and everything. I get up at 7am, arrive at 9am, take 2 to 3 classes (2 to 3 hours) and then either lift additional weights (2x weekly) or swim some laps (2x weekly).

    I do a hard week because I don't work out at all on Saturday or Sunday, nor do I want to. Those are my lazy, fun days with my family.


    You have less than 20 lbs to lose and are spending hours in the gym to achieve a high calorie deficit so you can lose weight rapidly.

    This just seems like a recipe for burnout, injury, muscle loss, disordered thinking, or all of the above.

    What is your plan for maintenance?


    That's quite the leap considering you obviously didn't read back. Or ask any questions before assuming I have unhealthy eating habits or "disordered thinking. Perhaps read back because it's a long story.

    I've always been thin and fit. I've always eaten healthy, but didn't have to exercise or watch intake. Then I got seriously injured and could only lay and occasionally shuffle around for aboytg two years and packed on some weight. Now I am trying to get strong again and regain my normal body. That's it. If I was looking to create a larger deficit, I'd do cardio. But my spine and shoulder needs strength...not cardio. And to maintain my weight and muscle, I plan to eat organic and stay active like I've done for 13 years and try to NOT get injured again.

    But yes. Obviously everyone is an unhealthy eater who is on the verge of an eating disorder for maintaining a -800 calorie deficit for 3 months. Thanks for the presumptuous input. That seems like a "thing" around here. Not everyone is a yo-yo dieting, pill popper or food addict.

    What makes you think I didn't read back?

    Creating an overly aggressive deficit, whether through dietary restriction or through extreme exercise can still be an unhealthy and certainly an unnecessary approach to weight loss.

    There are lots of ways to exhibit disordered thinking about ones body.... exercise bullimia is one such example. The comments that you make about your physical appearance and desire to get to your goal as fast as possible and nothing would dissuade you to abandon your large deficit and rapid weight loss is yet another sign.

    The fact that you are recovering from prolonged injury makes this extreme approach even riskier.

    You mentioned being a single parent. What kind of mind set and focus on body image do you think your children might be perceiving from your methods?

    You want to be healthy and strong and that's an admirable goal. Unfortunately though, sometimes the end doesn't justify the means.

    Very well put.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Do you get regular blood work? Personally I find it hard to get enough iron if I'm dieting, and I'm menopausal, it's even trickier for a woman of reproductive age. Being anemic will make you feel tired and worn out, and five months is about the right length of time for it to show up, since the lifespan of a red blood cell is about three months. Supplementary iron is an easy fix.

    This is just a shot in the dark, could have nothing to do with you. But you should be getting regular checkups anyway, so now might be the time to get a quick check under the hood.
  • alid8333
    alid8333 Posts: 233 Member
    rheddmobile wrote: »
    Do you get regular blood work? Personally I find it hard to get enough iron if I'm dieting, and I'm menopausal, it's even trickier for a woman of reproductive age. Being anemic will make you feel tired and worn out, and five months is about the right length of time for it to show up, since the lifespan of a red blood cell is about three months. Supplementary iron is an easy fix.

    This is just a shot in the dark, could have nothing to do with you. But you should be getting regular checkups anyway, so now might be the time to get a quick check under the hood.

    I didn't even think of that! I will definitely call my doctor Monday..

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