Is it time to slow the loss????

amc2509

Feeling really tired today... Sleep patterns all over the place, asthma and allergies playing havoc... can't see me getting many steps in today so it'll be a struggle to keep under calorie goal... I've been set to lose 1 lb per week and I've achieved this consistently, in fact most weeks I've averaged 1.2 lb... I was hoping to keep this up until the end of the month as I've a family wedding early August. The aim was to then reduce my deficit to lose .5 lb per week until I reach my goal... I am currently 21 lb from goal, is it time to start upping my calories and slow the loss? I've been on the 500 cal per day deficit since February, although I've been eating plenty, I've been fairly active in order to maintain this deficit...

rianneonamission

What do you do in terms of rest days?

Edit: By the way, well done with your achievement so far!

LivingtheLeanDream

Maybe you just need a rest day. If you feel hungry often then you can of course eat a bit more and slow the weight loss to perhaps 0.5-0.75lb a week.
The more we move means the more fuel we need for our bodies.

rianneonamission

I was thinking a number of days, possibly a week. From the OP it reads as if her body is in need of a rest break.

dragon_girl26

Agree with everyone else. Sounds like a rest day or so is in order.
Whether or not you choose to slow the loss rate is really up to you, but it sounds like you're having a harder time with maintaining the 500 calorie deficit than you used to. If it's no longer feeling sustainable long term, then perhaps it's time to consider slowing down.

amc2509

Think you've hit the nail on the head!! Looking back now, it's been quite a while since I've had a rest day! Will be taking it easy for a few days... I'm in this for the long haul so a few days won't matter much! I had a 2 week holiday last month and still managed to lose 1lb despite being all inclusive as I stayed active!!

StealthHealth

rianneonamission wrote: »

I was thinking a number of days, possibly a week. From the OP it reads as if her body is in need of a rest break.

I was thinking similar. OP, many people find that they need a break from dieting every now and then (sometimes in a structured manner like every 3 months, or sometimes on a more ad hoc basis). If you've been at it for a while you may benefit form a week at maintenance calories.

It's also worth mentioning that many people see a loss during maintenance phases - possibly due to leptin and/or cortisol returning to normal levels or an increase in NEAT.

rianneonamission

amc2509 wrote: »

Think you've hit the nail on the head!! Looking back now, it's been quite a while since I've had a rest day! Will be taking it easy for a few days... I'm in this for the long haul so a few days won't matter much! I had a 2 week holiday last month and still managed to lose 1lb despite being all inclusive as I stayed active!!

In the space of a week you really ought to allow at least 2 rest days. It is so important to allow your muscles to recover from exercise, and ultimately allowing them to rest will help you get stronger (I know, I know, it sounds weird but it's true!).

Here's a simplified list of reasons why rest is so important.

So yes, take 4-7 days off to properly recover. Then go back to exercise, but build in regular rest days. Your body will thank you for it.