When to change targets?

richiechowns

Hi All,

I've written this elsewhere, so sorry to be a bore but maybe not everyone will see the original post.

To keep it brief, marathon runner for many years (vegan last 2.5yrs), not even really worrying about calories but eating fairly well - hit goal marathon time April 2019 (2:59), then a new baby arrived, running slowed, weight gained by around 10-20 lbs.

Now I'm using MFP again, after many years away, eating wholefood plant based and set quite an aggressive?! target of 1kg (2.2lb) a week loss. I'm 5.5 lbs down, more likely for tomorrows weight in, 7 to 8 lbs down and I'm wondering when I should adjust to a slightly slower weight loss.

Does it really matter? Should I just stay at 1kg a week and then when I hit my target sit at maintenance until I decide the next goal? Or do I slow it, to allow for my training to kick in - currently doing Beachbody T25, Alpha done, now on Beta using weights...I'd like to be lean and when I get back my endurance, start smashing a few PBs again.

sijomial

It matters very little if you are only dieting for a very short time, most people can tolerate an aggressive weight loss for a short time without problems. It becomes more of an issue the longer it continues. It also becomes more of an issue the leaner you get - if you were very overweight dropping 20lbs quickly probably would be a problem, if you are dropping 20lbs to get lean that's quite different.

Be aware that you are combining the stress of a big deficit, with the stress of taking up exercise again and quite possibly the stress of the current lockdown. You can feel fine right up to the point you suddenly don't feel fine any more. Not seeing any great downside in you slowing down but you are risking downsides in continuing to lose quickly.

In your situation I would start to prioritise fuelling my exercise properly (and recovery from exercise) and start tapering up the calorie allowance.
If you aren't accounting for your exercise already it's time to start as it's unsustainable for an endurance athlete. If you are going to train like an athlete, eat like an athlete.

richiechowns

sijomial wrote: »

It matters very little if you are only dieting for a very short time, most people can tolerate an aggressive weight loss for a short time without problems. It becomes more of an issue the longer it continues. It also becomes more of an issue the leaner you get - if you were very overweight dropping 20lbs quickly probably would be a problem, if you are dropping 20lbs to get lean that's quite different.

Be aware that you are combining the stress of a big deficit, with the stress of taking up exercise again and quite possibly the stress of the current lockdown. You can feel fine right up to the point you suddenly don't feel fine any more. Not seeing any great downside in you slowing down but you are risking downsides in continuing to lose quickly.

In your situation I would start to prioritise fuelling my exercise properly (and recovery from exercise) and start tapering up the calorie allowance.
If you aren't accounting for your exercise already it's time to start as it's unsustainable for an endurance athlete. If you are going to train like an athlete, eat like an athlete.

I'm certainly eating my exercise calories and mostly all from the adjustment I get from Gamin. If I find one week I've lost too much then I'll be sure to reevaluate it.

I want to ensure this time I'm eating well while training and racing, even as a sub3 runner I'd have too much junk in my diet - it's always been 80-90% good but I'd eat a rubbish as well.

Thanks for the reply and advice 👍

MostlyWater

the best thing is not to leave MFP. stay always accountable.

i'm in nyc and we're not locked in our homes, thankfully. we're in stay at home mode which is much less strict.

sijomial

richiechowns wrote: »

sijomial wrote: »

It matters very little if you are only dieting for a very short time, most people can tolerate an aggressive weight loss for a short time without problems. It becomes more of an issue the longer it continues. It also becomes more of an issue the leaner you get - if you were very overweight dropping 20lbs quickly probably would be a problem, if you are dropping 20lbs to get lean that's quite different.

Be aware that you are combining the stress of a big deficit, with the stress of taking up exercise again and quite possibly the stress of the current lockdown. You can feel fine right up to the point you suddenly don't feel fine any more. Not seeing any great downside in you slowing down but you are risking downsides in continuing to lose quickly.

In your situation I would start to prioritise fuelling my exercise properly (and recovery from exercise) and start tapering up the calorie allowance.
If you aren't accounting for your exercise already it's time to start as it's unsustainable for an endurance athlete. If you are going to train like an athlete, eat like an athlete.

I'm certainly eating my exercise calories and mostly all from the adjustment I get from Gamin. If I find one week I've lost too much then I'll be sure to reevaluate it.

I want to ensure this time I'm eating well while training and racing, even as a sub3 runner I'd have too much junk in my diet - it's always been 80-90% good but I'd eat a rubbish as well.

Thanks for the reply and advice 👍

80/20 or 90/10 rules are very common. A treat really helps with enjoyment and adherence and remember "junk" still has nutrition. When you are doing endurance cardio with a high calorie allowance it's very easy to hit all sensible nutritional goals and still have some cals left over.

My favourite guideline is from Alan Aragon and I probably paraphrase slightly.....

• 80% good healthy foods you enjoy.
• 10% healthy foods you don't particularly like but know are good for you. (Supplements fit in this category nicely, beetroot juice anyone?)
• 10% junk eaten purely for enjoyment.