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Is a15% deficit on for losing last ten pounds?

AngeleyesJo
AngeleyesJo Posts: 191 Member
edited November 2024 in Health and Weight Loss
Just wondering if a 15% deficit is ok during loss of last ten pounds?

Replies

  • fiddletime
    fiddletime Posts: 1,868 Member
    Can you restate that in relation to calories? I'm not sure what you mean.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    15% of what? Your TDEE?
  • AngeleyesJo
    AngeleyesJo Posts: 191 Member
    Yes calories and yep from tdee which is 2208
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    AngeleyesJo wrote: »
    Yes calories and yep from tdee which is 2208

    If your TDEE is truly 2,208 and you're eating 15% less than that, you will lose weight.

    Is this what you're eating now or will 15% less than your TDEE be less or more than what you're eating now?
  • fiddletime
    fiddletime Posts: 1,868 Member
    It seems like that would put you at a 330 calorie deficit or about a half pound a week of weight loss. Seems perfect to me.
  • cqbkaju
    cqbkaju Posts: 1,011 Member
    edited September 2017
    Last "10 lbs" can seem stubborn to lose regardless of deficit but I would go with a 20% deficit and up the HIIT if I was serious about hitting a goal.
    Get it over and done with instead of playing around.

    But a consistent 15% deficit will get you there, eventually.
  • AngeleyesJo
    AngeleyesJo Posts: 191 Member
    I'm eating around 1700 cals but wondering if I can increase slightly
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    AngeleyesJo wrote: »
    I'm eating around 1700 cals but wondering if I can increase slightly

    Are you losing weight now?
  • AngeleyesJo
    AngeleyesJo Posts: 191 Member
    Yes but I seem to get hungry but guessing 10am after 7.30am breakfast isnt bad but then coming up to 11.30am I'm getting hungry and lunch is an hour away.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    cqbkaju wrote: »
    Last "10 lbs" can seem stubborn to lose regardless of deficit but I would go with a 20% deficit and up the HIIT if I was serious about hitting a goal.
    Get it over and done with instead of playing around.

    But a consistent 15% deficit will get you there, eventually.

    hiit isnt going to make a difference,its just exercise and while it burns calories ,its still about CICO. and the last 10lbs are going to be slower because you dont have the fat stores to lose as quickly as you did before.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    AngeleyesJo wrote: »
    Yes but I seem to get hungry but guessing 10am after 7.30am breakfast isnt bad but then coming up to 11.30am I'm getting hungry and lunch is an hour away.

    Well, assuming that you're getting sufficient protein, fat, and fiber (three things that often help people feel fuller), I'd say that some hunger is often normal on a deficit especially when you're within an hour of a meal.

  • AngeleyesJo
    AngeleyesJo Posts: 191 Member
    So that would be normal hunger and I just have to ride it till lunch?
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    AngeleyesJo wrote: »
    So that would be normal hunger and I just have to ride it till lunch?

    Life is too short - just add a small snack, lose slightly slower than you would otherwise, and don't stress about it.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    AngeleyesJo wrote: »
    So that would be normal hunger and I just have to ride it till lunch?

    Well, I'm not feeling your hunger sensations so I am not 100% on whether or not it's normal . . . but it's certainly possible that it is normal hunger. I'm not at a deficit and I still begin getting hungry an hour or two before meals.
  • sardelsa
    sardelsa Posts: 9,812 Member
    The last 10lbs are a pain.

    15% deficit sounds alright, I am pretty much losing around that rate. It is slow, frustrating and water weight can have more of an impact so the fluctuations can mess with ya.
  • sardelsa
    sardelsa Posts: 9,812 Member
    cqbkaju wrote: »
    Last "10 lbs" can seem stubborn to lose regardless of deficit but I would go with a 20% deficit and up the HIIT if I was serious about hitting a goal.
    Get it over and done with instead of playing around.

    But a consistent 15% deficit will get you there, eventually.

    Just out of curiosity... why HIIT (vs other forms of exercise)?
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    cqbkaju wrote: »
    CharlieBeansmomTracey wrote: »
    hiit isnt going to make a difference,its just exercise and while it burns calories ,its still about CICO. and the last 10lbs are going to be slower because you dont have the fat stores to lose as quickly as you did before.
    Saying that additional Calories Out will not make a difference in fat loss is lazy thinking.
    Especially when I advised to cut the Calories In (20% deficit) as well.

    Burning an extra 300 calories a day against/under your TDEE can add up to losing an extra pound or so every 2 weeks.
    An additional 4,200 Calories Out in 14 days. That is grade school math.

    The method I recommended works every time I wish to cut to under 10% body fat with no problems.
    The same basis also works for pro and amateur bodybuilders, wrestlers, boxers and MMA fighters almost daily.

    Lets not confuse the locals, huh?

    * Giving most people an excuse to move less is not the way to go, in my opinion.

    never said to move less. its still about CICO. and hiit is not the end all to excess calorie burn. any exercise would make a bigger deficit. never said it wouldnt, if so show me where I said that? not to mention you are a male so you can cut under 10% ,moist women who cut under a certain percentage of fat lose their period and have other issues. we are also not talking about a pro,a body builder,boxer or MMA fighter. the last 10lbs for a female can take time. also a lb is 3500 calories so that would be 500 calories a day. in 2 weeks it would be 250 calories a day extra deficit.

    which with so little to lose there is such a thing as too big of a deficit. but again exercise is not needed to lose weight,its mainly for health reasons.and if you burn an extra 300 calories you should eat part of that back IF you are following MFPs method.
  • lorrpb
    lorrpb Posts: 11,463 Member
    A 250 cal deficit is max for the last 10 lbs, about .5 lb loss per week.
This discussion has been closed.

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