Diet fatigue

jaymijones

I'm 5'7, and as of this morning I weigh just under 147lbs. I started at 180lbs a year ago. My original goal was 145, as you can see I'm very very close. The last 10 lbs have been really really hard. I've been averaging a 3.5lbs loss per month, which I was okay with. I was managing to maintain my calorie deficit just fine. Netting between 1200 and 1500 net calories a day, for the last few months, I tweak my calorie goals every few months so it wasn't like that for the whole year. And those are my Net numbers so I do eat more than that. The last three weeks or so have been unbelievably hard. My self control is starting to slip and I'm heading for a binge any day now. I think I might have my calorie intake set too low and am debating switching to maintenance for a few months to prevent it. But I'm so close! I don't want to quit now. I've heard the last 10 lbs are supposed to be the hardest, but I could still stand to lose another 10 and still be well within my healthy BMI range, I didn't think I would be struggling this hard at the top of my healthy BMI range. I'm hungry some of the time, usually right before meals, but the hunger isn't what concerns me, I want to eat an entire tray of cinnamon rolls ALL THE TIME!

To be fair I had set set a few different goals at the beginning and have now met all but one of them. I wanted my body fat% to be below 25% it's now approximately 24% I wanted to be able to run flat out for three miles, and I've been able to do that for a few weeks now. I also wanted to be able to fit back into my favorite size 6 pants and they're even getting a little loose (I think the manufacturer was using vanity sizing because most of my clothes are size 8). I can also complete an entire HIIT fitnessblender video without wondering if I might pass out. So really those last two pounds are just vanity at this point.

I intended to get to my goal, spend a few months focusing on new fitness goals. And then cut again maybe after the new year for a few months to bring my body fat percentage closer to 20%. But I'm wondering if I should switch to maintenance now before I find myself in the checkout stand at the grocery store with a cart full of junk and no more willpower. Should I switch to maintenance now or just up my calories by a few hundred?

quiksylver296

Many people on this site recommend a diet break once in awhile. Switch to maintenance, enjoy those extra calories, and when you feel ready go back to a slight deficit to finish up.

janejellyroll

Take a break, set your calories to maintain.

There's no reason you can't go back to losing weight later if you still want to hit that goal. It's *hard* to be at a deficit for a long time. Be proud of what you've accomplished.

If it helps, focus on some fitness goals.

jemhh

Absolutely take a break if you feel you need it. You've had a great loss. Maintaining for awhile can make you feel a lot better mentally and physically.

GrumpyHeadmistress

I'm in the same boat. Lost 99.4lbs over 18 months with 12lbs to go. I really need a break and am going to go onto maintenance for a few weeks. I'll try not to freak out when my weight increases due to extra food and water in my system!

jaymijones

Thanks that's what my husband thinks I should do. I've never been able to make it to my weight goal before, I keep getting pregnant before I get there. I know it's just a stupid number but I really wanted to prove to myself I could do it. A few months won't matter I guess. I know I'm not giving up just taking a break, but it feels like quitting.

lainy1979

Same. I've hit a diet brick wall having been at it for 18 months my losses have slowed right down and I'm finding it more & more tedious. It has been suggested to me that a break would be helpful so I'm considering giving it a go when I'm on holiday for a week in August. I haven't been able to persuade myself to do it sooner. You're so close to your goal you've done brilliantly so maybe a bit of down time is well deserved

GrumpyHeadmistress

When I started dieting I was determined I was going to lose all the weight within a year no matter what. Over time I've realised that slow and steady is the best approach. There's no reason why an extra few weeks at maintenance will matter. It's basically vanity pounds at this point anyway!

MelanieCN77

I had a similar experience and I just doubled down. You're so close.

jaymijones

I have taken a few beaks over the last year. One over December was terrible, I gained 5lbs back, but with that one exception, I always came back to it feeling refreshed and motivated so I know it will do me good.

The_Weaze

It's 2 pounds that no one sees but you. I agree with those above about taking a diet break in order to sustain your progress and sanity.

JeromeBarry1

You mentioned cinnamon rolls. Once, I bought a jicama to see what was inside that ugly skin. Perhaps you have as well. Anyway, I got adventurous. One day I cut ~100 grams of the jicama into thin strips. I placed these on a baking sheet, sprinkled little pieces of butter over all the pieces and generously sprinkled cinnamon over all the pieces. Then I baked at 325 long enough for the butter to melt and the cinnamon to get buttery and sugary intimate with the jicama. The taste was that of a cinnamon roll, lacking only the soft texture. The crunchy cinnamon-jicama was quite a treat for me. You might enjoy that taste without that binge.

Other than that a diet break as described earlier is within your control and that psychological power stays with you even if you choose to get your calories high for a day or few. You will be able to resume the calorie deficit.

mmacdobc

Agreeing with other people's advice on taking a break, but also remember that BMI isn't everything! Some say it's outdated: it doesn't account well for muscle mass, bone density, race etc. You say you're struggling at the top of your BMI range, but it's possible what is the top of the BMI range could be right on for your health (course I don't know you but it's just a thought). I'm the close to the same height and weight as you but 1500 calories would be way too little for me due to muscle mass and lifestyle, and I'm outside my healthy BMI despite being in excellent health

mmacdobc

What I mean is that- if she hasn't thought of it, maybe she really doesn't need to aim for the bottom end of her BMI, especially if she's very muscular

bennettinfinity

I'm curious how you arrived at 145 as your goal. If you're happy with what you see in the mirror, how your clothes fit, etc., there's nothing wrong with saying you've met your goal and switching to maintenance. What difference will those last two pounds make?

everher

MelanieCN77 wrote: »

I had a similar experience and I just doubled down. You're so close.

I would do this honestly. You're just under 147. It's not even two pounds. I know it's just a psychological thing wanting to see that number, but I feel like if I were in your shoes I'd just buckle down until I lost the last not quite two pounds.

I'd slow my rate of loss if necessary, but I wouldn't take a maintenance break so close to goal.

kshama2001

I don't have an aggressive weight loss goal and I eat a maintenance for a few days around my TOM, and because of this, I have never felt a need for a diet break.

You've been losing almost a pound a week during your last few pounds so do whatever feels best to you to take some sort of a break.

jaymijones

everher wrote: »

MelanieCN77 wrote: »

I had a similar experience and I just doubled down. You're so close.

I would do this honestly. You're just under 147. It's not even two pounds. I know it's just a psychological thing wanting to see that number, but I feel like if I were in your shoes I'd just buckle down until I lost the last not quite two pounds.

I'd slow my rate of loss if necessary, but I wouldn't take a maintenance break so close to goal.

I think I might slow down on my way to maintenance. I know it takes a little while to find that maintenance number anyway. So today I changed my goals and will aim to net 1700-1800 calories this week and see where I am after that and go from there. If I'm still craving a giant binge I'll up them a little more.

jaymijones

MelanieCN77 wrote: »

I had a similar experience and I just doubled down. You're so close.

I'd really like to, but I've fallen off the wagon often enough to know that I'm getting dangerously close to doing it again. I haven't got the willpower to double down anymore. I'm trying to stop the impending relapse before it happens

jaymijones

bennettinfinity wrote: »

I'm curious how you arrived at 145 as your goal. If you're happy with what you see in the mirror, how your clothes fit, etc., there's nothing wrong with saying you've met your goal and switching to maintenance. What difference will those last two pounds make?

It was the average weight I was before I started having kids.

When I graduated high school I was 5'4, (long before getting pregnant for the first time) I'm ashamed to admit I never checked again because it never occurred to me that I might have still been growing. I also don't pay much attention to the BMI scale because I think it's stupid. But last year when I stated focusing on weight loss I happened to notice that 145 was at the top of the "normal" BMI weight range for that height, I figured it was a manageable first goal. I finally pulled out a tape measure about 10 lbs ago when someone who was actually 5'4 pointed out that I was clearly taller than her. It was kind of fun to change my height in all my tracking apps and see my stats immediately go from "overweight" to "normal." I decided to leave my goal where it was because I was so close, anyway. That being said other than checking to make sure my weight goal was still within the "normal" range for my actual height I haven't spend much time worrying about it. I only mentioned BMI as a frame of reference, but I admit I should have checked to see exactly where I was on the chart before referencing it.

I still have more of a gut than I'm happy with, and my thighs have always been my body's preferred fat storage area. I'd like to see less jiggle than I have, not a lot less, just less.

Hoshiko

If it was me I'd set it to juuust under maintenance (even 50 cals/day under). You get all the benefits of a psychological break and increased calories, but mentally it might not feel like "giving up".

And I totally get wanting to hit a certain number. If that's your goal then I say go for it, and just loosen the reigns a bit until you feel recharged.

Good job on your loss!

middlehaitch

Why not just set yourself at maintenance using your 145 goal weight. Or, if you are thinking you would like to lose a few lbs more, set it to 140 and just coast down to your goal weight. It may be a little slower but it will be less stressful and you won't have to work on finding your maintenance calories when you get there.

Just an alternate thought.
Cheers, h.

atjays

Up your calories to maintenance and continue your exercise routine. The extra calories will help keep you sane without flying off the wagon. It sounds like you're far too active for the little calories you're consuming.

ladyhusker39

I'd be more concerned about obsessing over 2 pounds that what the actual number is. You're potentially setting yourself up for some major stress when your weight naturally fluctuates. Instead settle on a goal range, say 5 lbs or so and manage that range. And I agree with @middlehaitch and enjoy that fact that in every practical sense you're at your goal.

Congratulations! You've done an amazing job and I'm inspired.

jaymijones

I've thought about this and taken it into account. I guess I should say my average goal is 145, the range I'm hoping to settle in is 143-147. My weight this morning was 146.8, by now it's probably somewhere between 148-149. So while first thing this morning I was at the top of my goal range I really need to lose a little more before I technically hit my goal.

WendyLeigh1119

I'm going through a hellish week myself. I'm also 5'7 and at 144lbs. Goal is 135lb. And wouldn't you know that somehow I injured my neck/shoulder and knew that I absolutely could not workout this week at all. I normally workout 3 hours per day, 5x per week and that keeps me energized and makes calorie goals a breeze. Now I'm cranky, tired, stressed, and stuck with an actual 1200 calories all week AND in pain!

But I plan to keep heat/ice on it just a few more days, stay under 1200 for the weekend as best as I can... and then get right back into the Gym on Monday and try to hit that 135lb goal by Fall. It's a long shot because 1200 is actually still too high according to my maintenance calories for 1.5 lb per week (so I think 1200 is more like 1 lb per week for me).... but this hell week has motivated me to get back to it.

You should either take a maintenance break (I haven't tried one, so I don't know if it helps) or start a totally new, really fun exercise that awards you a couple hundred extra calories per day to eat. Just make it something you'd already love to try and it maybe it will get your brain out of that slump. Plus extra snacks while still losing! Good luck no matter what you do!

SueSueDio

OP, take a read of this thread - you may find it interesting!

For what it's worth, I've taken regular breaks every couple of months or so all through my weight loss and I find that it stops me getting too "fatigued" and helps me to refocus when I go back to restricting. Constantly being in a deficit is tiring!

Even though you're very close to your goal (and I'm happy to see you realise it should be a range and not a fixed number), if you feel like you're about to fall off the wagon then it certainly wouldn't do any harm to take a break for as long as you need to. Yes, you could just knuckle down and try to get those last two pounds off, but will you want to binge on cinnamon rolls or something else when you finally get there and ease off the reins?

Gradually increasing your calories to maintenance for 145lbs might be another option, since you'd keep losing slowly while you do that anyway so it would ease you into maintenance without too much of a "bounce" back up, and let you (gradually) shift the last couple of pounds at the same time.

Whatever you decide to do, I wish you luck with it! You've done great, so don't forget to celebrate your achievements and pat yourself on the back!

CynthiasChoice

I haven't earned the right to give you an opinion on a diet break - I haven't reached my goal for 30 years! LOL
And I've never maintained a loss for long. I believe this time will be different because I've made some new discoveries about myself. Time will tell.

Anyway, I'm chiming in here because your cinnamon roll craving is worrisome. Are you certain that will go away if you begin maintenance? I can only speak for myself and my own experience, but if I'm having cravings and imagining eating my heart out, it's a sign that I'm consuming too many carbs and fruit sugars and not enough protein and fat. I recently added more fruit to my diet because, well, it's summer! All my favorites are in season. But I really paid for it with extra hunger pangs and feelings of frustration and wanting to give up. Those are really scary feelings that remind me of the times when my eating was dysfunctional. I've corrected my macros and feel much better again with no pesky binging thoughts. Consider whether you think too many carbs or extra sugars might affect your hunger level and willpower. Adequate protein, fat and fluids might possibly quiet your cravings and help you stay sane for another month till you hit your goal.

jaymijones

CynthiasChoice wrote: »

I haven't earned the right to give you an opinion on a diet break - I haven't reached my goal for 30 years! LOL
And I've never maintained a loss for long. I believe this time will be different because I've made some new discoveries about myself. Time will tell.

Anyway, I'm chiming in here because your cinnamon roll craving is worrisome. Are you certain that will go away if you begin maintenance? I can only speak for myself and my own experience, but if I'm having cravings and imagining eating my heart out, it's a sign that I'm consuming too many carbs and fruit sugars and not enough protein and fat. I recently added more fruit to my diet because, well, it's summer! All my favorites are in season. But I really paid for it with extra hunger pangs and feelings of frustration and wanting to give up. Those are really scary feelings that remind me of the times when my eating was dysfunctional. I've corrected my macros and feel much better again with no pesky binging thoughts. Consider whether you think too many carbs or extra sugars might affect your hunger level and willpower. Adequate protein, fat and fluids might possibly quiet your cravings and help you stay sane for another month till you hit your goal.

This really resonates with me. I have been eating all the fruits and veggies because Summer! And getting enough protein is something I really have to try hard to do even in maintenance. I also don't eat a lot of bread because I'd rather use the calories to have a bowl of peaches with a scoop of ice cream over the top at the end of the day. I'll have to pay more attention to my macros.

That being said, it might just be because my trigger food has always been sugary carbs, specifically cookies, cake, and sweet rolls. Some of the weight I lost can be traced back to four pregnancies in 7 years, but about 15lbs is a direct result of eating to many Oreos. My kids are all home from school for the summer and the constant demand to be entertained, fights, and added stress of four kids constantly underfoot is probably getting to me. I used to use sugary carbs to cope with stress.

jaymijones

SueSueDio wrote: »

OP, take a read of this thread - you may find it interesting!

For what it's worth, I've taken regular breaks every couple of months or so all through my weight loss and I find that it stops me getting too "fatigued" and helps me to refocus when I go back to restricting. Constantly being in a deficit is tiring!

Even though you're very close to your goal (and I'm happy to see you realise it should be a range and not a fixed number), if you feel like you're about to fall off the wagon then it certainly wouldn't do any harm to take a break for as long as you need to. Yes, you could just knuckle down and try to get those last two pounds off, but will you want to binge on cinnamon rolls or something else when you finally get there and ease off the reins?

Gradually increasing your calories to maintenance for 145lbs might be another option, since you'd keep losing slowly while you do that anyway so it would ease you into maintenance without too much of a "bounce" back up, and let you (gradually) shift the last couple of pounds at the same time.

Whatever you decide to do, I wish you luck with it! You've done great, so don't forget to celebrate your achievements and pat yourself on the back!

I was thinking about doing maintenance for a few months. But two weeks I can absolutely do! Thanks for this. I think I'll maintain until the last week of July then hopefully those last few pounds won't seem so daunting.

SueSueDio

I usually do two weeks - although my last break was more like 3.5! - but you can maintain for as long as you want until you're ready to tackle the last few pounds. If a couple of weeks is long enough to help you feel refreshed and ready to get back at it, that's great! If you'd rather just maintain until your kids are back at school, do that instead.

Perhaps you could find some activities the whole family would enjoy (even if it's just walking, or playing Frisbee in the park or something) - that would help you maintain or maybe even lose a little more too, as well as occupying the kids.