Battling Burn-Out - General Discussion

duckiec

Hoping for the wisdom of both our moderators, but also the group on this one.

We're eating, we're training, we're progressing. However, there comes a time, I suspect, when even the strongest resolve starts to buckle. How to deal?

Brief history: I've lost 40+ lbs since January with a fairly aggressive deficit (most days). I have 20ish lbs to go. Went from no exercise at all to 6-8x weekly; usually 4-5x cardio, 2-3x bodyweight strength. It sucks getting up so early every day, but I'm ok with the workouts- I feel slothy if I don't have some kind of activity daily.

I’ve had it with the calorie restriction. Tired of eating the same things, focusing on macros and counting, feeling like each morsel I eat should be "useful" – high in protein or other nutrients I feel I have little to no wiggle room for things I WANT to eat, and am forcing myself to eat what I 'should." This is increasingly bumming me the heck out. Cheat days/meals are okay for that day, but then I get more angry/resentful the next day... and are a slippery slope when resentment kicks in.

I’m guessing I’m not the only one that's been doing this awhile and starts hitting a mental wall. What do you all do from here?

- Suck it up and deal, stay the course (and be pissy). Fake it til you make it?
- Modify plan – bump up calories/reduce deficit, adjust macros, switch around workouts? Focus on something else other than weight loss? Adjust goals?
- Take a break- go to TDEE for awhile (how long?) and recommit to a bigger deficit a little later. There's no deadline, right?
- Something I’m not thinking of?
- Give up, do whatever you want. THIS IS NOT AN OPTION. Well it is, but not one I’d consider.

Thanks for any tips, feedback, and kick in the pants you all can provide!

AllonsYtotheTardis

I take 'maintenance breaks', where I eat at my estimated TDEE for 2 weeks straight. I do this every 6 months (timed suspiciously to coincide with Christmas and summer vacation).

What I have found is that this helps me immensely with the mental aspects of working to lose weight. I finish the break mentally ready to 'get back at it'.

I didn't gain any weight on any of these breaks.

YMMV - hope it helps.

Otterluv

I take 'maintenance breaks', where I eat at my estimated TDEE for 2 weeks straight. I do this every 6 months (timed suspiciously to coincide with Christmas and summer vacation).

What I have found is that this helps me immensely with the mental aspects of working to lose weight. I finish the break mentally ready to 'get back at it'.

I didn't gain any weight on any of these breaks.

YMMV - hope it helps.

^^Yep, me too. I'm on a maintenance break right now, actually. I may even go crazy and decide to give it 3 weeks instead of the 2 that I had planned. Prior to this break, I was beginning to feel pretty run down. That was actually my indicator that it was time for a break. It was a couple of weeks earlier than what I had scheduled (4 months after my last one), but it's making an incredible difference in my energy levels, even just a few days in.

BeachIron

I'm also one that goes to maintenance when I need the break. Only, I'm pretty sure that I do it far more frequently than every 6 months. To be honest, it does mean that I take longer in a cut, as is evidenced by my current progress, but I have no reason to rush.

Sarauk2sf

Agreed with the diet break. I would also take a training break for one of the weeks. Just commit to getting back on the wagon at a set date so the diet break does not become a permanent one.