I'm getting burnt out

endermako
endermako Posts: 785 Member
in Health and Weight Loss
I've been on this weight loss grind for about 18 months. I did this slow on purpose so that I had a better chance of sustaining this lifestyle. I'm down about 50lbs and have 4lbs to go and suddenly I have just hit a wall in my motivation. I am getting so tired of eating at a deficit and working out five days a week. I've even incorporated a refeed day once a week and I still feel like this. I don't want to go on a diet break when I'm so close. Do I have any other options?

TDEE: 2000-2200 calories
Daily food logging is usually around 1500 calories
5'4
144lbs
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Replies

  • endermako
    endermako Posts: 785 Member
    MichelleSilverleaf wrote: »
    Take a break and eat at maintenance for awhile. 4lbs is going to come off very slowly, and maybe taking a break to just kind of breathe will help you tackle those last 4lbs. Otherwise discipline yourself to do the deficit and work-out anyway.

    I might also ask, would that 4lbs make much of a visual difference? Maybe recomp might be more up your alley at this point?

    i'm going to start my recomp at 140lbs, I'm at the very top of the healthy weight range for my height and want it to be a little bit more underneath that before i go to maintenance where i know i'll gain a few pounds from increased food intake and replenishing my glycogen (water weight)
  • Cassandraw3
    Cassandraw3 Posts: 1,214 Member
    I understand your struggle. I have been trying to lose another 5 lbs since January, but have not been successful at keeping a deficit. Maybe focus on a different goal for a while? Set some fitness/strength goals and focus on those instead. My biggest struggle is I am no longer completely unhappy with my body. I still have a couple of pounds of fat I would like to lose, but I'm fairly happy with how I look now.
  • endermako
    endermako Posts: 785 Member
    edited April 2019

    BTW - not everyone gets a weight bounce from replenishing glycogen, if you have a small deficit and don't go low carb it's unlikely.[/quote]

    Oh that's good to know, i thought it was everybody :)

  • PAV8888
    PAV8888 Posts: 14,260 Member
    Sorry to add to the chorus. But it sounds like you're in the incremental nudge territory. Your best bet, imho, is the extended diet break/i'm at maintenance/recomp level. Then in a few months revisit and implement a small deficit (-250 range) from where you will be then. Or do the opportunistic deficits discussed above.

    Reason is you sound as if your physical fitness goals are getting impacted. Health-wise the incremental benefit of just above to just below normal weight is minimal. Other than brain hamster wise, of course.
  • collectingblues
    collectingblues Posts: 2,541 Member
    It looks like you're at a pretty aggressive deficit right now -- your intake/TDEE has you at about a pound a week, right?

    Have you considered cutting to half a pound a week instead, and adding 250 calories back in? That could give you that happy medium between full maintenance/diet break and the losing-a-pound-a-week deficit that you're in now.
  • endermako
    endermako Posts: 785 Member
    but i could be done in 4 weeks :'(:'(
  • collectingblues
    collectingblues Posts: 2,541 Member
    edited April 2019
    firecat1987 wrote: »
    but i could be done in 4 weeks :'(:'(

    I hear you.

    I'm about 5-6ish pounds out from my end goal, and I was feeling marginally guilty about having a stretch of days in a row at the maintenance setting -- I usually take breaks at my birthday and Easter, and this year they're within a few days of each other, so I'm being lazy and not changing my goal back. But then I realized that F it, I haven't had a maintenance break since February when I had a vacation + half marathon, and I'm at my size goal right now (perk of doing a birthday shopping trip on Wednesday and then today), and OK FINE, I would eat at maintenance a few days.

    See how you feel when you try it. It may not be as bad as you fear, especially if it gives your brain a little bit of a break.
  • endermako
    endermako Posts: 785 Member
    NovusDies wrote: »
    Just a thought but are you unhappy only because of a number? If so, I suggest putting it aside and starting your recomp now. In a few months evaluate how you feel and decide then if you need to lose a few more pounds.

    not unhappy because of a number. I just stick to my goals.
  • anl90
    anl90 Posts: 928 Member
    Others have already said it, but I would say switch up your diet, and maybe even your workout regime (if that is part of why you are feeling so burnt out). It has helped me in the past. Just don't give up! I have faith you can get that second wind. (:
  • dukeingram
    dukeingram Posts: 50 Member
    I look for new music to keep me motivated.
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    Some people in your situation have had success switching to GW maintenance. Yes, the last few will come off slowly, but it is a good solution to deficit weariness -which is a real thing!- because it's a total mindset shift. Loss journey over. Maintenance/recomp phase begun. Honestly, everyone in maintenance is perpetually gaining and losing in a 5 lb range (or more) anyway. Congrats on your dedication, perseverance and success so far.
  • PapillonNoire
    PapillonNoire Posts: 76 Member
    ahoy_m8 wrote: »
    Some people in your situation have had success switching to GW maintenance. Yes, the last few will come off slowly, but it is a good solution to deficit weariness -which is a real thing!- because it's a total mindset shift. Loss journey over. Maintenance/recomp phase begun. Honestly, everyone in maintenance is perpetually gaining and losing in a 5 lb range (or more) anyway. Congrats on your dedication, perseverance and success so far.

    This is certainly true for me. I've been maintaining about 7 years now and it really is just a series of me re-gaining and re-losing the same 5 (sometimes 10) pounds over and over.
  • sharondesfor935
    sharondesfor935 Posts: 89 Member
    I started my maintenance when I had 2 or 3 pounds remaining to goal. Basically just trying to figure out what my exact net calorie intake should be. I lost those 2 lbs during my first maintenance week, oops. I've continued bumping my net calories up, and I've still lost another 6 lbs. Your body is a funny thing, and it will do what it wants to do, regardless of what your math predicts sometimes. Your metabolism shifts during weight loss, and despite what "they" say, it's not always into a lower gear. Obviously mine shifted into a higher gear. Try maintenance. If it does nothing for you, you can always restrict calories again. Meanwhile, you've gained the knowledge of the exact net calorie level that actually holds your weight at a steady point, given your current exercise regime.
  • Arsenal1919
    Arsenal1919 Posts: 212 Member
    firecat1987 wrote: »
    I've been on this weight loss grind for about 18 months. I did this slow on purpose so that I had a better chance of sustaining this lifestyle. I'm down about 50lbs and have 4lbs to go and suddenly I have just hit a wall in my motivation. I am getting so tired of eating at a deficit and working out five days a week. I've even incorporated a refeed day once a week and I still feel like this. I don't want to go on a diet break when I'm so close. Do I have any other options?

    TDEE: 2000-2200 calories
    Daily food logging is usually around 1500 calories
    5'4
    144lbs

    Well, on March 31st, 2019, about four weeks ago, I cleared a full FIVE YEARS on MFP.

    I've had many ups and downs with self-control, etc. but it's been worth it sticking it out.

    I started out at 5' 9" at 422+ pounds and a BMI over 60.

    On July 17th, 2017, I was 385 pounds after much yo-yo-ing and misplaced motivation and unsupervised exercise.

    I asked my family doctor to come on board with a dietician and an exercise physiologist after three months on protein shakes, espresso coffee (and little else).

    Today, Tuesday, April 23rd, 2019, I am, at last, down to 242 pounds.

    This is because I started out with fortnightly, then monthly then six-week-apart visits to my dietician and exercise physiologist.

    I appreciate the calorie-controlled, high-protein, medium-carb diet. I appreciate the supervision of my menus and food choices. I appreciate the exercise advise when has increased my balance and strength and, ultimately opened up more movement and exercise opportunities.

    In summary, *** (a) I aim for about 1200-1300 calories per day but I never worry if it climbs to 1850-2000 calories a few times per week; *** (b) I have been swimming 75-125 minutes per day every day since November 2015. If I can't swim because of soreness/illness, I get in the pool and walk. In about 1100 days I have missed fewer than 25 days at the pool; *** (c) I visit the physiologist's gym at least three times per week for 55-105 minutes for balance and weightlifting. My average is about 3.85 visits per week. He updates my exercise regime with some new stuff every six weeks; *** (d) Since January 2019, I have been riding a road-bicycle at least daily (sometimes twice per day) totalling about 8-9 hours per week.

    I enjoy that the calorie deficit means that I'm lighter but far more muscular, fitter than I have been for over a quarter of a century and able to walk or move without shortness of breath that plagued me not so long ago.

    It's all about making a routine and staying away from excuses. Get to the pool every day before breakfast; get to the gym as often as your day activities will allow. Get on your bike for at least 30 minutes EVEN IF you have to ride before sunrise or way after dusk. DO IT.

    The results will happen. I have gone from 48% body fat to under 29%. My body's centre of gravity is 3.5" (88 millimetres) higher than in 2017.

    Do remember: exercise does next-to-nothing but toning you and advancing the speed of your metabolism a bit. It's the calorie controlled diet and the massive calorie deficit that eventually plays a part.
  • keenest37
    keenest37 Posts: 61 Member
    I'm 5' 4" & my goal is 144 lbs.. You're there. Awesome!!
  • Chelle8070
    Chelle8070 Posts: 165 Member
    Is 4lbs really worth the stress? 18 months is FANTASTIC!!! Great job on sticking with it for this long and your weight loss so far! I don't have any suggestions, mind you, other than to try not to be so hard on yourself. I'm sure you're aware that our bodies fluctuate weight anyway so even if it says you lost that 4lbs today and you do everything perfectly, it could be back tomorrow.

    Just be kind to yourself. Take the break if you need it. Do a different workout that you haven't done yet so it's fun vs a chore.
  • garystrickland357
    garystrickland357 Posts: 598 Member
    As I read this I'm wondering - are you burned out from eating at a deficit, or getting burned out from exercising five days per week? I ask because a number of years ago I burned out from exercise. A day came when I just couldn't face the thought of doing it again. I've slowly learned that cut-back weeks in my exercise plan are as important as diet breaks from weight loss. Consider carefully the source of your resentment. Maybe that helps... Good luck.

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