Calorie deficit for too long?

total_blamblam88

Hi!

I have been in a calorie deficit now for 3 months. Started off low (1200 a day) but been gradually increasing. Now average at about 1450 a day. I started at 134lbs and am now 117 at 5'4. I'm trying to increase very slowly until I'm at maintenance but still want to lose a couple more pounds. I'm still losing about a pound a week.

Anyway, have I been in a deficit for too long?

SuzySunshine99

No, 3 months is not too long to be in a deficit. People with a lot of weight to lose stay in deficits for a year or more.

You just need to up your calories more. At your current weight, there is NO WAY you should still be losing a pound a week. That result means you are undereating by a lot. Eat more and slow that weight loss down considerably.

autumnblade75

I don't think you've been dieting for too long, but I am concerned that your deficit might be too steep. That's a pretty good way to lose a higher percentage of muscle along with any fat. Remember that the heart is a muscle.

You are within the ideal weight range for your height right now. I would recommend eating at maintenance and consider recomposition if you are not satisfied with how you look.

moonangel12

I agree with previous posters - switch to maintenance for now. Too much loss too fast when there isn’t much to lose can have some serious side effects and consequences. You might feel OK today, but who knows when the rug might get pulled out from underneath you - hair loss, brittle nails, dizziness, heart issues... not what you want to mess with. Are you eating back any exercise calories?

total_blamblam88

Thank you everybody. You have given me the wake up call I needed. I'm going to up my calories.

LivingtheLeanDream

No 3 months isn't that long but there's nothing wrong with taking a diet break every so often and eating at maintenance calories.