Deficit Breaks
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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
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
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True, need upper paw update1
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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
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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
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 -
That sounds like a bit more serious than a tumble
As soon as you add a car into the mix it can hurt so much more.
And...
I'm proud of you for doing such a good job managing your pain. (and I imagine your dad is too).2 -
lauriekallis wrote: »That sounds like a bit more serious than a tumble As soon as you add a car into the mix it can hurt so much more.
And...
I'm proud of you for doing such a good job managing your pain. (and I imagine your dad is too).
Nothing broken, snapped, torn or sprained - just cuts, scrapes and bruises which will heal in no time. A bus missed my (helmeted) head by inches so I think dad was up there looking out for me! No major harm done to me or my bike.4 -
Bella - everytime you explain how inconsequential this was - it gets WORSE!!!! Glad Dad was watching out for you.2
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Bella_Figura wrote: »Nothing broken, snapped, torn or sprained - just cuts, scrapes and bruises which will heal in no time. A bus missed my (helmeted) head by inches so I think dad was up there looking out for me! No major harm done to me or my bike.
Hope you are okay? Similar here a while back …but my poor bike took the brunt! You sound made of sturdy stuff … hope you heal soon x3 -
Holy *kittens on a stick* girl that doesn't sound minor 🙀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
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...
Day 13:
28th September.
Weight: 75.8kg
Cumulative gain/loss since start of deficit break: -0.2kg Whoops! That wasn't supposed to happen!
Target calories: 2,000
Actual calories: 1,996
Target carbs: 150g minimum
Actual carbs: 216g
Target fat: 80g max
Actual fat: 79g
Comments:
With the whoosh of water weight disappearing down the u-bend, my weight dropped by 0.6kg overnight, which was obviously not part of the plan. Luckily I flung myself at speed from my bike onto tarmac, so more water should accumulate overnight and I'll be back above my starting weight tomorrow morning. Energy levels are fine: I did almost 25km on the bike and over 13,000 steps. Appetite is still normal - no cravings, no hunger. Food remained healthy, nutritious, balanced. I didn't even self-medicate with cake after my tumble. Polishing my halo is burning lots of NEAT calories. Goodness, what will tomorrow bring? One more day to go...
4 -
Halo polishing.
3 -
you deserve some polish!2
-
Absolutely! I'm in awe of your deficit break, Bella.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
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...
Day 13:
28th September.
Weight: 75.8kg
Cumulative gain/loss since start of deficit break: -0.2kg Whoops! That wasn't supposed to happen!
Target calories: 2,000
Actual calories: 1,996
Target carbs: 150g minimum
Actual carbs: 216g
Target fat: 80g max
Actual fat: 79g
Comments:
With the whoosh of water weight disappearing down the u-bend, my weight dropped by 0.6kg overnight, which was obviously not part of the plan. Luckily I flung myself at speed from my bike onto tarmac, so more water should accumulate overnight and I'll be back above my starting weight tomorrow morning. Energy levels are fine: I did almost 25km on the bike and over 13,000 steps. Appetite is still normal - no cravings, no hunger. Food remained healthy, nutritious, balanced. I didn't even self-medicate with cake after my tumble. Polishing my halo is burning lots of NEAT calories. Goodness, what will tomorrow bring? One more day to go...
Day 14:
29th September.
Weight: 76.0kg
Cumulative gain/loss since start of deficit break: 00.00 kg
Target calories: 2,000
Actual calories: 2,006
Target carbs: 150g minimum
Actual carbs: 185g
Target fat: 80g maxActual fat: 78g
Comments:
Well, well, well. Fourteen days of eating at maintenance and I've....maintained! I'm exactly the weight I was at the start of the break. Maybe that means I've done it wrong and a small loss is being masked by water weight - the next couple of weigh-ins will be interesting. I haven't eaten massively more carbs than usual (I've focused more on protein) but I guess there may be a pound or two of injury-and-glycogen-related water to whoosh away over the next few days. Then again, maybe there isn't.
To summarise the whole two weeks, I felt extra hungry the first two days, but then my appetite stabilised and stayed pretty much normal for the remaining 12 days. No cravings. I didn't feel as if I had oodles more energy, but nor did I feel weak and feeble. Really I guess I didn't feel any different from the way I've felt for the past 6 months of running a hefty deficit (i.e. fine and dandy). I made an effort to sneak in food that was nutritious, rather than indulge in between-meal low-nutrition snacks that I might find difficult to set aside once back on deficit. I'm sure on a cellular level my body was glad of the 7,000 extra calories. Next 2 week break is planned for over the Christmas/New Year period.3
