Deficit Breaks
Replies
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Sometimes it's necessary to step back and ask yourself what advice you would give a friend in a similar situation. I am trying to take my own advice with this.
With the combo of the doctor saying that my body is most likely just taking some time to adjust to my weight loss and the fact that I am 8 pounds ahead of my 2021 goal of losing 1 lb/week, I am going to eat at maintenance for the next few weeks - 2 months.
Even if I can just stay where I am now, I will be right on track if I start back in a deficit on Sept 1. There is no rush and this isn't a race. And I need to practice maintenance, as that's the plan for the rest of my life.
I am also going to back off running a bit and focus on walking, tracking, and doing some limited strength training.
The only "annoying" thing is that I am only 2 pounds away from hitting a nice round number of 100 pounds lost. I would tell myself that's dumb and it will come in its own sweet time anyway.
I think you are doing the smart thing….you have done an amazing job losing weight in a pretty short time!….you look so much different….I remember when you joined and I thought to myself how cute you were and how great you would look thinner!…and you have done it!….you younger women are like my little chicks!….very proud of you!….at some point we all have to learn how to maintain our weight and practice makes perfect!…I have confidence that you can do this…this journey is a never ending one!2 -
conniewilkins56 wrote: »I think you are doing the smart thing….you have done an amazing job losing weight in a pretty short time!….you look so much different….I remember when you joined and I thought to myself how cute you were and how great you would look thinner!…and you have done it!….you younger women are like my little chicks!….very proud of you!….at some point we all have to learn how to maintain our weight and practice makes perfect!…I have confidence that you can do this…this journey is a never ending one!
Thanks Connie. Its so hard to break out of the "faster is better" mindset, but when there is no finish line, there is no need to go "fast" the need is to keep going.
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I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:- 16th September.
- Weight: 76.0kg
- Cumulative gain/loss since start of deficit break: N/A
- Target calories: 2,000
- Actual calories: 1,838
- Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:- 17th September.
- Weight: 76.4kg
- Cumulative gain/loss since start of deficit break: +0.4kg
- Target calories: 2,000
- Actual calories: 1,998
- Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:- 18th September.
- Weight: 76.2kg
- Cumulative gain/loss since start of deficit break: +0.2kg
- Target calories: 2,000
- Actual calories: 1,785
- Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:- 19th September.
- Weight: 76.4kg
- Cumulative gain/loss since start of deficit break: +0.4kg
- Target calories: 2,000
- Actual calories: 2,181
- Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:- 20th September.
- Weight: 76.8kg
- Cumulative gain/loss since start of deficit break: +0.8kg
- Target calories: 2,000
- Actual calories: 1,991
- Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
3 -
You are doing exceptionally well on your break….in 27 months I have attempted three breaks and all were a failure due to my lack of control….one I took over the Christmas holidays which was not a good idea,,,,another I got half way finished and let myself overeat….the last time I was scared I would screw up again so I quit the break!….I know we all will need to learn how to maintain eventually but with my Binge Eating Disorder I am not sure how I will do this….right now I am losing and in a very good place mentally….I am thinking I will try for a successful break after the first of the year….we shall see….keep up the good work you are doing!2
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conniewilkins56 wrote: »You are doing exceptionally well on your break….in 27 months I have attempted three breaks and all were a failure due to my lack of control….one I took over the Christmas holidays which was not a good idea,,,,another I got half way finished and let myself overeat….the last time I was scared I would screw up again so I quit the break!….I know we all will need to learn how to maintain eventually but with my Binge Eating Disorder I am not sure how I will do this….right now I am losing and in a very good place mentally….I am thinking I will try for a successful break after the first of the year….we shall see….keep up the good work you are doing!
Thanks Connie. I won't lie - it's nerve-racking! Part of me wants to quit and go back to the safety-blanket of a calorie deficit and a dependable weekly drop on the scale, but I'm trying to trust the process. I've noticed that I'm shedding loads of hair; my hair is thick, so I can afford to lose some, but I'm wondering if it's a sign that I need a little breather from under-nourishment. If my hair is the first visible sign of over-depletion, what other damage might I do if I ignore the advice to take a break and just keep demanding more and more of my body? Plus I keep reminding myself it's not a race....though of course mentally it always feels like one!
I've lost weight (up to 80lbs at a time) successfully many times, but I have a 100% failure rate when it comes to maintenance. I need to start practising so that I can find out what works for me and what doesn't!3 -
I totally agree about learning how to handle maintenance!…sometimes increasing protein helps with the hair loss I have heard….my hair is getting a bit thinner as I get older but I still have lots of it!….my nails grow so quickly I must be eating something right!….1
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Hair loss and slow nail growth not uncommon at deficit though hair loss is usually associated with excess deficit (or non related?).
Fast nail growth at a deficit is unusual! 🤷🏻♂️
Hunger is suppressed at a hard deficit. And hormonally mediated. And a major reason, in my personal opinion, why we often regain.
The FIRST "trick" at maintenance is to find a way to survive however long it takes for this rebound hunger to subside without a major regain.
It took the better part of a couple of years for me. My primary trick was that I was spending the time aiming for a 150 Cal average deficit while eating "normally", the way I intended to continue eating.... Which of course does modify over time whether we intend to or not because adapting to changing circumstances is even more important!
So not surprising to have extra hunger. Also carbs good for hormonal uptick. Potatoes (high relative satiation for many) have been tried by Bella? Apple half hour before food?2 -
Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet....2 -
You are doing great…..setting the bar for my next break!1
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Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.2 -
Love reading these updates!…thank you for posting them!2
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conniewilkins56 wrote: »Love reading these updates!…thank you for posting them!
Awww, thank you Connie! I don't want to bore folks, but sometimes it helps to see what someone else experienced when you're contemplating doing something similar.2 -
I agree with Connie - these updates are fantastic. And inspiring. You are handling this beautifully!2
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Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.5 -
EpiPen can knock the stuffing out of you for a couple of days
1 -
Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.
Day 9:
24th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
Weight has stayed the same for 3 days now, which surprises me given my hand looks like a water filled surgical glove, and my forearm isn't much better. Wasp stings aren't fun! I'm feeling a bit grotty today, but I think that's due to the reaction to the sting and the epi-pen. Clearly my body's doing its best to fight off the toxins, so I'm trying to let it do its work and avoiding stressing it with too much extra activity. Just the dog walks today (just over 15,000 steps). Might have to defer tomorrow's third attempt on the Alpe Du Zwift until I've fought off the infection. Food was healthy, nutritious, balanced. Plenty of protein and complex carbs. Hopefully tomorrow I'll feel more like my usual self...5 -
Awww, thank you Connie! I don't want to bore folks, but sometimes it helps to see what someone else experienced when you're contemplating doing something similar. [/quote]
Definitely not boring Jane ….. giving me some real … pardon the pun…. food for thought about my recent “blip” (caven, black hole, deep well 😬) and how to sustain, manage, cope on this “adventure” 🥴😵💫🤔
Hey, hope you are recovering from the (evil) stinger…. What is the point of wasps anyway? And … are there more of the blighters thi year ? …..Stupidly scare me into a frenzy…. evacuated my “office” (tiny space in spare room, piled high with junk!) due to buzzing evil today and had to get OH to coax it out of window… took ages! 😠2 -
Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.
Day 9:
24th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Comments:
Weight has stayed the same for 3 days now, which surprises me given my hand looks like a water filled surgical glove, and my forearm isn't much better. Wasp stings aren't fun! I'm feeling a bit grotty today, but I think that's due to the reaction to the sting and the epi-pen. Clearly my body's doing its best to fight off the toxins, so I'm trying to let it do its work and avoiding stressing it with too much extra activity. Just the dog walks today (just over 15,000 steps). Might have to defer tomorrow's third attempt on the Alpe Du Zwift until I've fought off the infection. Food was healthy, nutritious, balanced. Plenty of protein and complex carbs. Hopefully tomorrow I'll feel more like my usual self...
Day 10:
25th September.
Weight: 76.6kg
Cumulative gain/loss since start of deficit break: +0.6kg
Target calories: 2,000
Actual calories: 2,070
Comments:
Weight nudged up by 0.2kg, which is a pretty modest increase given the state of my hand. Doc gave me a prescription for antibiotics in case cellulitis sets in, but I haven't filled the prescription as I think the swelling has stabilised. I'm certainly in much less pain today and can bend my fingers, so I was able to hold the grips of my bike and do a short (15km) ride - but I'm not going to attempt Alpe Du Zwift until tomorrow at least. My energy levels were fine today despite a crap night's sleep. Feel like my usual self again today. Didn't do much walking though - just under 10,000 steps. Appetite is steady - no cravings, no hunger. Food was healthy, nutritious, balanced until dinner time, when we shared a portion of donner kebab meat and chips from the chippy (which was bloody lovely) because neither of us felt like cooking. I ate my share guilt-free and with enjoyment. Debating whether to keep the break going for another week or to finish it tonight after 10 full days....It's been nice having the extra 500 calories a day to play with, but I certainly don't feel as if dropping back to 1,500 will be too difficult. Next break is already planned for Christmas & New Year - so under 13 weeks until the next calorie boost.3 -
Bella_Figura wrote: »Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Target carbs: 150g minimum
Actual carbs: 212g
Target fat: 80g max
Actual fat:67g
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Target carbs: 150g minimum
Actual carbs: 229g
Target fat: 80g max
Actual fat:79g
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Target carbs: 150g minimum
Actual carbs: 262g
Target fat: 80g max
Actual fat:42g
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Target carbs: 150g minimum
Actual carbs: 351g
Target fat: 80g max
Actual fat:44g
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Target carbs: 150g minimum
Actual carbs: 269g
Target fat: 80g max
Actual fat:58g
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Target carbs: 150g minimum
Actual carbs: 255g
Target fat: 80g max
Actual fat:71g
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 252g
Target fat: 80g max
Actual fat:65g
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Target carbs: 150g minimum
Actual carbs: 246g
Target fat: 80g max
Actual fat:57g
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.
Day 9:
24th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:59g
Comments:
Weight has stayed the same for 3 days now, which surprises me given my hand looks like a water filled surgical glove, and my forearm isn't much better. Wasp stings aren't fun! I'm feeling a bit grotty today, but I think that's due to the reaction to the sting and the epi-pen. Clearly my body's doing its best to fight off the toxins, so I'm trying to let it do its work and avoiding stressing it with too much extra activity. Just the dog walks today (just over 15,000 steps). Might have to defer tomorrow's third attempt on the Alpe Du Zwift until I've fought off the infection. Food was healthy, nutritious, balanced. Plenty of protein and complex carbs. Hopefully tomorrow I'll feel more like my usual self...
Day 10:
25th September.
Weight: 76.6kg
Cumulative gain/loss since start of deficit break: +0.6kg
Target calories: 2,000
Actual calories: 2,118
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:117g (whoops!)
Comments:
Weight nudged up by 0.2kg, which is a pretty modest increase given the state of my hand. Doc gave me a prescription for antibiotics in case cellulitis sets in, but I haven't filled the prescription as I think the swelling has stabilised. I'm certainly in much less pain today and can bend my fingers, so I was able to hold the grips of my bike and do a short (15km) ride - but I'm not going to attempt Alpe Du Zwift until tomorrow at least. My energy levels were fine today despite a crap night's sleep. Feel like my usual self again today. Didn't do much walking though - just under 10,000 steps. Appetite is steady - no cravings, no hunger. Food was healthy, nutritious, balanced until dinner time, when we shared a portion of donner kebab meat and chips from the chippy (which was bloody lovely) because neither of us felt like cooking. I ate my share guilt-free and with enjoyment. Debating whether to keep the break going for another week or to finish it tonight after 10 full days....It's been nice having the extra 500 calories a day to play with, but I certainly don't feel as if dropping back to 1,500 will be too difficult. Next break is already planned for Christmas & New Year - so under 13 weeks until the next calorie boost.
Having mulled overnight, I've decided to carry on the deficit break for another four full days (up to and including 29th September). This is because I made logging mistakes in my first 3 days that meant I didn't hit my maintenance calories for days 1 and 3...so adding 4 days on at the end ensures I get the full benefit of the break. Plus it allows time for the effects of the sting to leave my system. So today is day 11...
4 -
Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Target carbs: 150g minimum
Actual carbs: 212g
Target fat: 80g max
Actual fat:67g
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Target carbs: 150g minimum
Actual carbs: 229g
Target fat: 80g max
Actual fat:79g
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Target carbs: 150g minimum
Actual carbs: 262g
Target fat: 80g max
Actual fat:42g
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Target carbs: 150g minimum
Actual carbs: 351g
Target fat: 80g max
Actual fat:44g
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Target carbs: 150g minimum
Actual carbs: 269g
Target fat: 80g max
Actual fat:58g
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Target carbs: 150g minimum
Actual carbs: 255g
Target fat: 80g max
Actual fat:71g
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 252g
Target fat: 80g max
Actual fat:65g
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Target carbs: 150g minimum
Actual carbs: 246g
Target fat: 80g max
Actual fat:57g
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.
Day 9:
24th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:59g
Comments:
Weight has stayed the same for 3 days now, which surprises me given my hand looks like a water filled surgical glove, and my forearm isn't much better. Wasp stings aren't fun! I'm feeling a bit grotty today, but I think that's due to the reaction to the sting and the epi-pen. Clearly my body's doing its best to fight off the toxins, so I'm trying to let it do its work and avoiding stressing it with too much extra activity. Just the dog walks today (just over 15,000 steps). Might have to defer tomorrow's third attempt on the Alpe Du Zwift until I've fought off the infection. Food was healthy, nutritious, balanced. Plenty of protein and complex carbs. Hopefully tomorrow I'll feel more like my usual self...
Day 10:
25th September.
Weight: 76.6kg
Cumulative gain/loss since start of deficit break: +0.6kg
Target calories: 2,000
Actual calories: 2,118
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:117g (whoops!)
Comments:
Weight nudged up by 0.2kg, which is a pretty modest increase given the state of my hand. Doc gave me a prescription for antibiotics in case cellulitis sets in, but I haven't filled the prescription as I think the swelling has stabilised. I'm certainly in much less pain today and can bend my fingers, so I was able to hold the grips of my bike and do a short (15km) ride - but I'm not going to attempt Alpe Du Zwift until tomorrow at least. My energy levels were fine today despite a crap night's sleep. Feel like my usual self again today. Didn't do much walking though - just under 10,000 steps. Appetite is steady - no cravings, no hunger. Food was healthy, nutritious, balanced until dinner time, when we shared a portion of donner kebab meat and chips from the chippy (which was bloody lovely) because neither of us felt like cooking. I ate my share guilt-free and with enjoyment. Debating whether to keep the break going for another week or to finish it tonight after 10 full days....It's been nice having the extra 500 calories a day to play with, but I certainly don't feel as if dropping back to 1,500 will be too difficult. Next break is already planned for Christmas & New Year - so under 13 weeks until the next calorie boost.
Having mulled overnight, I've decided to carry on the deficit break for another four full days (up to and including 29th September). This is because I made logging mistakes in my first 3 days that meant I didn't hit my maintenance calories for days 1 and 3...so adding 4 days on at the end ensures I get the full benefit of the break. Plus it allows time for the effects of the sting to leave my system. So today is day 11...
Day 11:
26th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,992
Target carbs: 150g minimum
Actual carbs: 215g
Target fat: 80g max
Actual fat:66g
Comments:
Weight nudged up by another 0.2kg, which I think is within tolerable limits given that this is day 11 and I still have visible oedema on my hand and arm. Energy levels are fine: felt up to having another bash at the Alpe Du Zwift challenge and got 32% further up the mountain than I did last week (419m of climbing at an average gradient of 10%). So that's progress! Appetite remains steady - no cravings, no hunger. Food was healthy, nutritious, balanced.3 -
For my birthday in May, my husband splurged on the best gift ever. He bought me a beautiful Midori cloth-bound, foil-stamped 10 year journal.
When he gave it to me, he said: ‘You can use the first year or two to record your journey to your goal weight, and then the next eight to nine years to record the first years of your maintenance journey.’ The thoughtfulness of the gift, and the implicit faith that I would definitely reach my goal weight and maintain it over the long term, touched me so deeply.
Today, as I recorded my 11th day on deficit break in my lovely journal, I realised that I still need to make some changes to my mindset. I've come a long way since I used to "start a diet" and think to myself "I need to lose 100lbs; that means I'll be at goal a year from now..." Semantics are important, so this time around it wasn't a case of "starting a diet" but "changing my diet". And I'm allowing myself much more than a year to reach a healthy weight. But today, writing in my journal, I realised that the first 36 months once I've reached a healthy weight will be so important to my long term chances of maintaining that healthy weight. If my journal helps me navigate the ups and downs of those first 36 months, without regaining, my odds of keeping my weight stable in the long term are vastly improved.
What a fabulous repository and resource this journal will ultimately become, recording a decade’s worth of experience, distilled wisdom, inspiration, achievement, struggle and triumph.
I am a diary evangelist, and would encourage everyone on a weight-loss or fitness journey to keep a daily journal. Memory can deceive, so sometimes you don’t realise how far you’ve come until you leaf back through the pages and remember where you started.6 -
Bella - you are an inspiration. Hope the swelling is almost gone.2
-
True, need upper paw update1
-
Both paws are now symmetrical again! My wrinkly old-lady skin is back...the oedema gave me lovely smooth skin on my right hand for a few days.4
-
Previous entries:I thought I'd document the progress of my deficit break in the hope that one day it'll help someone else.
In the 26 weeks prior to the deficit break I lost 20kg (from 96.0kg to 76.0kg). My TDEE is currently approximately 2,030, so my intention is to consume 2,000 calories from 16th September to 2nd October inclusive (17 days).
Day 1:
16th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: N/A
Target calories: 2,000
Actual calories: 1,838
Target carbs: 150g minimum
Actual carbs: 212g
Target fat: 80g max
Actual fat:67g
Comments:
Got off to a rocky start. Thought I'd hit 2,000 calories, but I'd logged 50g strawberry conserve on my slice of breakfast toast instead of 5g strawberry conserve, and didn't notice until the following day. So undershot my calories on day 1. Must try harder!
Day 2:
17th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,998
Target carbs: 150g minimum
Actual carbs: 229g
Target fat: 80g max
Actual fat:79g
Comments:
Spot on with my target calories. Haven't noticed any changes in my energy levels yet. The extra calories are making me nervous! It takes gumption to mess with something that's been so successful to date...I'm trying to have faith in the process. I'm using the extra calories to eat more healthy, nutritious food rather than just frittering it away on empty calories. The aim is to give my body a nutrition boost.
Day 3:
18th September.
Weight: 76.2kg
Cumulative gain/loss since start of deficit break: +0.2kg
Target calories: 2,000
Actual calories: 1,785
Target carbs: 150g minimum
Actual carbs: 262g
Target fat: 80g max
Actual fat:42g
Comments:
Another logging error - am I subconsciously trying to sabotage myself? Still no noticeable changes in energy levels, but it was nice to feel I had more calories to play with today - so it was a pity I ended up not making the most of them!
Day 4:
19th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,181
Target carbs: 150g minimum
Actual carbs: 351g
Target fat: 80g max
Actual fat:44g
Comments:
Today I went too far in the opposite direction! I made healthy choices, but maybe added a few too many extra carbs, which gave me a hunger knock. I've noticed I've been unusually hungry since starting the deficit break. Ended up eating an unplanned late night snack for the first time in 26.5 weeks. It was nutritious -and tolerable from a calorie perspective - but interesting that I needed it on a day when I'd already had my full complement of calories. Maybe it was just because I'd neglected my hydration today - I drank much less than usual, and had cramp in the night as a consequence.
Day 5:
20th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,991
Target carbs: 150g minimum
Actual carbs: 269g
Target fat: 80g max
Actual fat:58g
Comments:
A bit of an overnight jump on the scale, following an unsettled night with some leg cramps. I made more of an effort to hydrate properly today, and pretty much hit my calorie goal. Still no noticeable difference in energy levels. Still feeling a bit nervous about mucking about with a weight-loss plan that's worked well to date - an inner voice keeps saying "You don't NEED a deficit break...wait until Christmas and take one then". I'm trying not to listen to it...
Day 6:
21st September.
Weight: 77.0kg
Cumulative gain/loss since start of deficit break: +1.0kg
Target calories: 2,000
Actual calories: 2,004
Target carbs: 150g minimum
Actual carbs: 255g
Target fat: 80g max
Actual fat:71g
Comments:
Another upward tick on the scale - isn't this supposed to have leveled off by now? I don't like the number on the scale today! I hydrated well today, and pretty much hit my calorie goal. All food was nutritious and balanced. The extra calories are mainly being spent on protein. I felt I had more energy today. When out with the dog I constantly felt like breaking into a jog - it's a while since I've felt that urge! And on the turbo today, my legs felt strong. Hills that seemed like hard work last week were much easier today. It felt good. Today my appetite seemed back to normal - i.e. no abnormal hunger. So no need to break out the potatoes and apples just yet..
Day 7:
22nd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 252g
Target fat: 80g max
Actual fat:65g
Comments:
A downward tick on the scale today, so clearly I've lost a bit of water weight. After feeling yesterday as if I could leap tall buildings in a single bound, today I felt lacklustre and tired on the bike, and definitely didn't have the urge to break into a jog on my dog walks. Just 35 minutes on the turbo was a real effort (though I did choose a course with a King of the Mountain monster climb in the middle of it). Bodies are funny things! Strong yesterday, weak today. My appetite continues to seem back to normal - i.e. no abnormal hunger.
Day 8:
23rd September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 2,000
Target carbs: 150g minimum
Actual carbs: 246g
Target fat: 80g max
Actual fat:57g
Comments:
No movement either up or down on the scale overnight. Spot on with my calories today. All food was healthy, balanced and nutritious. I bought cakes from the bakery because we had contractors working in the garden, and I had enough calories for one but I spent them on yoghurt and fruit and some roasted, salted yellow split peas instead. I don't have a sweet tooth so it was a fair trade. Energy levels and appetite back to normal (i.e. no abnormal hunger). I'm expecting a water-weight spike tomorrow because I got stung by a wasp on my after dinner walk, and because I'm allergic I had to use my epipen. This stopped the full body anaphylaxis in its tracks but didn't prevent localised swelling; right hand and arm to elbow are double their ususal size, and the big dimples that appear when I press the skin show that it's fluid build up around the affected area. This normally takes at least 24 hours to disperse. So tomorrow I'll have to brace myself before I step on the scale.
Day 9:
24th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,995
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:59g
Comments:
Weight has stayed the same for 3 days now, which surprises me given my hand looks like a water filled surgical glove, and my forearm isn't much better. Wasp stings aren't fun! I'm feeling a bit grotty today, but I think that's due to the reaction to the sting and the epi-pen. Clearly my body's doing its best to fight off the toxins, so I'm trying to let it do its work and avoiding stressing it with too much extra activity. Just the dog walks today (just over 15,000 steps). Might have to defer tomorrow's third attempt on the Alpe Du Zwift until I've fought off the infection. Food was healthy, nutritious, balanced. Plenty of protein and complex carbs. Hopefully tomorrow I'll feel more like my usual self...
Day 10:
25th September.
Weight: 76.6kg
Cumulative gain/loss since start of deficit break: +0.6kg
Target calories: 2,000
Actual calories: 2,118
Target carbs: 150g minimum
Actual carbs: 214g
Target fat: 80g max
Actual fat:117g (whoops!)
Comments:
Weight nudged up by 0.2kg, which is a pretty modest increase given the state of my hand. Doc gave me a prescription for antibiotics in case cellulitis sets in, but I haven't filled the prescription as I think the swelling has stabilised. I'm certainly in much less pain today and can bend my fingers, so I was able to hold the grips of my bike and do a short (15km) ride - but I'm not going to attempt Alpe Du Zwift until tomorrow at least. My energy levels were fine today despite a crap night's sleep. Feel like my usual self again today. Didn't do much walking though - just under 10,000 steps. Appetite is steady - no cravings, no hunger. Food was healthy, nutritious, balanced until dinner time, when we shared a portion of donner kebab meat and chips from the chippy (which was bloody lovely) because neither of us felt like cooking. I ate my share guilt-free and with enjoyment. Debating whether to keep the break going for another week or to finish it tonight after 10 full days....It's been nice having the extra 500 calories a day to play with, but I certainly don't feel as if dropping back to 1,500 will be too difficult. Next break is already planned for Christmas & New Year - so under 13 weeks until the next calorie boost.
Having mulled overnight, I've decided to carry on the deficit break for another four full days (up to and including 29th September). This is because I made logging mistakes in my first 3 days that meant I didn't hit my maintenance calories for days 1 and 3...so adding 4 days on at the end ensures I get the full benefit of the break. Plus it allows time for the effects of the sting to leave my system. So today is day 11...
Day 11:
26th September.
Weight: 76.8kg
Cumulative gain/loss since start of deficit break: +0.8kg
Target calories: 2,000
Actual calories: 1,992
Target carbs: 150g minimum
Actual carbs: 215g
Target fat: 80g max
Actual fat:66g
Comments:
Weight nudged up by another 0.2kg, which I think is within tolerable limits given that this is day 11 and I still have visible oedema on my hand and arm. Energy levels are fine: felt up to having another bash at the Alpe Du Zwift challenge and got 32% further up the mountain than I did last week (419m of climbing at an average gradient of 10%). So that's progress! Appetite remains steady - no cravings, no hunger. Food was healthy, nutritious, balanced.
Day 12:
27th September.
Weight: 76.4kg
Cumulative gain/loss since start of deficit break: +0.4kg
Target calories: 2,000
Actual calories: 1,992
Target carbs: 150g minimum
Actual carbs: 268g
Target fat: 80g max
Actual fat:64g
Comments:
Weight dropped by 0.4kg, which dovetails with my hand looking like its old self again. Whoosh. Just like magic the water is gone and the wrinkles are back! Energy levels are fine: I completed a 16km (virtual) bike ride and 12,000 steps. My ankle and knee were bothering me on the second walk so I cut it short - that's a huge NSV for me because in the past I wouldv'e pushed on anyway and risked an injury just so I could get the calorie burn. Maybe I'm getting older and wiser. Appetite remains steady - no cravings, no hunger. Food was healthy, nutritious, balanced. I'm sneaking in my 500 extra calories through things like 20g extra peanut butter on my toast; 20g extra houmous in my pitta; a handful of chopped nuts on my yoghurt, a couple of dates after my workout, a scoop of protein powder in my porridge....things that add extra good fats and protein, but that don't feel like extra meals/snacks so (theoretically) I won't miss them when I have to cut them back out in a few days' time. Two more days to go...
4 -
Bella - this is starting to feel like a master class in deficit breaks. Thank you. I need this fine example. The control you are demonstrating is really pretty amazing! I am going to come here to this thread when I next visit deficit break town.2
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Ouch...first time out on my road bike in a month and took a tumble.....more oedema....4
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"A study co-authored by Richard Stephens, a senior lecturer in psychology at Keele University, found that swearing can increase your ability to withstand pain. So when you stub your toe and howl an expletive, it might help you tolerate the pain better."
Read this recently - hope you howled many expletive.3 -
lauriekallis wrote: »"A study co-authored by Richard Stephens, a senior lecturer in psychology at Keele University, found that swearing can increase your ability to withstand pain. So when you stub your toe and howl an expletive, it might help you tolerate the pain better."
Read this recently - hope you howled many expletive.
Let's just say I'd have done a sailor proud. My dad would be spinning in his grave if he'd overheard me. But at least I didn't cuss until I was back on the bike and out of earshot - I was polite to the driver, who was mortified she hadn't seen me. I was more upset about the damage to my brake/gear shifter!2
