Types of calorie deficit

whatyouwill

Hi guys,

I'd like some advice please, regarding calorie deficits. Would the two following regimes give me the same results, as the deficits are the same? Or are they likely to both pose different challenges?

1: Low calories in, minimal exercise

Cals In - 1800
Cals Out - 250
Net Cals - 1550
TDEE - 2400 so...Deficit = 850

2: High calories in, heavy exercise

Cals in - 3200
Cals Out - 1650
Net Cals - 1550
TDEE - 2400 so...Deficit = 850

At the minute, I'm somewhere inbetween the two. Psychologically, the first one makes more sense to me. Because portions are smaller and I feel better about myself when I'm not full from eating meals. But the Macros are the same...thoughts?

kelsully

Assuming your burns are accurate for your heavy exercise days (I am a little woman so it take a few hours of running for me to burn that much so I may be wrong to think the 1650 burn is a bit high) then the question is this

A *Is your goal simply to lose weight?
B *Is your goal to lose weight AND achieve fitness goals?

If your goal is A then do choice A if it makes more sense and feels better.

IF your goal is B go with your second option. You will adjust to the lifestyle and see fitness and body shape differences.

auddii

I'm not sure how much you weigh, but it would be difficult for a lot of people to get a 1600 calorie burn every day. I would select an activity level you feel you can maintain (that you enjoy and will help you towards your goal) then calculate the appropriate calories to give you a reasonable deficit.

editorgrrl

With 25 lbs. to go, a healthy loss is .5 lb. per week—which is a 250-calorie deficit. At your size, an 850-calorie deficit is too aggressive. The less you have to lose, the more slowly it comes off. That's just the way the human body works.

Please, read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

twikoff

it seems to me that from a mathematical standpoint.. both would give the same result.. short term

long term... i would think the heavier exercise regime would lead to lean muscle and other variables that would improve metabolism..

RHachicho

Personally I think option B gives far far better results. If you simply want to weigh less option A is valid but if you want to actually look good option B is where it's at.

whatyouwill

Hi guys,

Thanks for your responses. I am looking to achieve fitness goals as well as lose the weight, and I'm currently 214lbs (was 228lbs), 5ft 10, 23 Male.

I have spoken to my doctor, and she is happy with a 2lb a week weight loss, on average (taking into account the inevitable plateaus etc.

SideSteel

With 25 lbs. to go, a healthy loss is .5 lb. per week—which is a 250-calorie deficit. At your size, an 850-calorie deficit is too aggressive. The less you have to lose, the more slowly it comes off. That's just the way the human body works.

Please, read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

Rate of loss should generally be within a range of .5 to 1% change in body weight per week. Granted this is just an estimate that will be reasonable for "most" scenarios.

whatyouwill

Personally I think option B gives far far better results. If you simply want to weigh less option A is valid but if you want to actually look good option B is where it's at.

Yeah? I'm on a mix of Cardio (running/cycling) and Resistance, but mainly cardio to begin with. Averaging somewhere between 800-1500 calories out a day from Cardio, and not logging Resistance calories because I'm just not sure how to accurately!

Perhaps I'll mix it up, and do regime B for 4/5 days a week, and regime A for 1/2 days!

whatyouwill

With 25 lbs. to go, a healthy loss is .5 lb. per week—which is a 250-calorie deficit. At your size, an 850-calorie deficit is too aggressive. The less you have to lose, the more slowly it comes off. That's just the way the human body works.

Please, read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

Rate of loss should generally be within a range of .5 to 1% change in body weight per week. Granted this is just an estimate that will be reasonable for "most" scenarios.

I'm surprised that a lot of the advice I receive on here is that 2lbs a week in my situation is not a healthy weight loss!

Myhaloslipped

You don't have too much to lose, so an 850 calorie deficit seems quite extreme. As someone suggested above, 250 deficit should be fine and more sustainable in the long run. And I know what you mean about the uncertainty of strength training calories. There is no sure fire way of knowing. Everyone has a different theory or formula. The only reason I want to count those calories is to make sure that I am eating enough. I just estimate to the best of my ability and try to listen to my body.

SideSteel

With 25 lbs. to go, a healthy loss is .5 lb. per week—which is a 250-calorie deficit. At your size, an 850-calorie deficit is too aggressive. The less you have to lose, the more slowly it comes off. That's just the way the human body works.

Please, read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

Rate of loss should generally be within a range of .5 to 1% change in body weight per week. Granted this is just an estimate that will be reasonable for "most" scenarios.

I'm surprised that a lot of the advice I receive on here is that 2lbs a week in my situation is not a healthy weight loss!

How much do you weigh?

Ultimately you need to be considerate of how you feel and your gym performance when you evaluate your rate of loss. Just consider that there generally exists a relationship between "cost" and rate. Losing rapidly tends to require more overall investment on your part, if that makes sense.

So for example you may find .75-1lb/week to be quite tolerable and 2lb/week to be very taxing.

SideSteel

Sorry, I just saw your stats. I wouldn't hesitate to recommend a rate of loss between 1 and 2 lbs per week dependent on factors mentioned in my previous reply and also dependent on your tdee to a degree.

whatyouwill

With 25 lbs. to go, a healthy loss is .5 lb. per week—which is a 250-calorie deficit. At your size, an 850-calorie deficit is too aggressive. The less you have to lose, the more slowly it comes off. That's just the way the human body works.

Please, read the Sexypants post: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants

Rate of loss should generally be within a range of .5 to 1% change in body weight per week. Granted this is just an estimate that will be reasonable for "most" scenarios.

I'm surprised that a lot of the advice I receive on here is that 2lbs a week in my situation is not a healthy weight loss!

How much do you weigh?

Ultimately you need to be considerate of how you feel and your gym performance when you evaluate your rate of loss. Just consider that there generally exists a relationship between "cost" and rate. Losing rapidly tends to require more overall investment on your part, if that makes sense.

So for example you may find .75-1lb/week to be quite tolerable and 2lb/week to be very taxing.

214lbs, I was 228lbs. 2lbs a week isn't too taxing at the moment, but I know down the line I won't be able to sustain that rate of loss. I'm aiming for 2lbs a week for the next 3, then I'm going to give myself a bit more leeway and ramp it down until I'm at maintenance.

My overall goal is 182lbs, 32lbs off.

whatyouwill

You don't have too much to lose, so an 850 calorie deficit seems quite extreme. As someone suggested above, 250 deficit should be fine and more sustainable in the long run. And I know what you mean about the uncertainty of strength training calories. There is no sure fire way of knowing. Everyone has a different theory or formula. The only reason I want to count those calories is to make sure that I am eating enough. I just estimate to the best of my ability and try to listen to my body.

I guess "too much" to lose is so subjective though. I am still looking at another 32lbs (because ideally I want to be at a maintenance of 182 lbs).

geebusuk

Do you get plenty of protein?

Doing exercise to burn calories means it's easier to get appropriate amounts of protein and stay within your calorie goal.

Also, being generally fitter mitigates some of the issues with simple carbs and so on, as well as generally making your body work 'betterer'.

whatyouwill

Do you get plenty of protein?

Doing exercise to burn calories means it's easier to get appropriate amounts of protein and stay within your calorie goal.

Also, being generally fitter mitigates some of the issues with simple carbs and so on, as well as generally making your body work 'betterer'.

Lots and lots and lots now. Chicken, Turkey, and Egg Whites are a big part of my diet. In fact, I find that my portion sizes are huge, because I'm eating A LOT of good protein and fresh vegetables

editorgrrl

You don't have too much to lose, so an 850 calorie deficit seems quite extreme. As someone suggested above, 250 deficit should be fine and more sustainable in the long run. And I know what you mean about the uncertainty of strength training calories. There is no sure fire way of knowing. Everyone has a different theory or formula. The only reason I want to count those calories is to make sure that I am eating enough. I just estimate to the best of my ability and try to listen to my body.

I guess "too much" to lose is so subjective though. I am still looking at another 32lbs (because ideally I want to be at a maintenance of 182 lbs).

To lose 32 lbs., set your goal no higher than 1 lb. per week—which is a 500-calorie deficit.

As for your original question, the best exercise plan for you is the one that you can stick with. So I vote for nether plan 1 or an 2, but what you're already doing—which you say is somewhere between the two. Keep doing that.

whatyouwill

You don't have too much to lose, so an 850 calorie deficit seems quite extreme. As someone suggested above, 250 deficit should be fine and more sustainable in the long run. And I know what you mean about the uncertainty of strength training calories. There is no sure fire way of knowing. Everyone has a different theory or formula. The only reason I want to count those calories is to make sure that I am eating enough. I just estimate to the best of my ability and try to listen to my body.

I guess "too much" to lose is so subjective though. I am still looking at another 32lbs (because ideally I want to be at a maintenance of 182 lbs).

To lose 32 lbs., set your goal no higher than 1 lb. per week—which is a 500-calorie deficit.

As for your original question, the best exercise plan for you is the one that you can stick with. So I vote for nether plan 1 or an 2, but what you're already doing—which you say is somewhere between the two. Keep doing that.

Thanks

I think I'm going to throw in a few of those high calorie, high exercise days and see if I see any changes or if it's difficult etc.