How big a deficit? - 3.9kg/8.5lbs to goal

gracieabem
gracieabem Posts: 211
edited January 3 in Health and Weight Loss
Based on your experience - when you had roughly 3.9kg/8.5lbs to go to hit your goal weight, how big a deficit did you try? I'm currently at TDEE -20%. My TDEE is just a rough estimate based on the fit2fat website.

Replies

  • chivalryder
    chivalryder Posts: 4,391 Member
    With only a few pounds to lose, I would make a smaller deficit for a very slow and gradual loss. 8lbs really isn't much. In fact, you can lose that in water weight alone. Start eating healthy, whole foods that don't come out of a box (i.e. not frozen pizza) and you might even see that weight disappear in a week, regardless of what your deficit is.

    But, if it isn't water weight, then I would go with my first suggestions: A very small deficit. Maybe -10% of your TDEE.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    With that little to lose, 0.5lb per week. I don't know what that is as a % of tdee, but about a 200 cal deficit should do!
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    With less than 10 lbs, you should employ a small deficit around 10% below actual TDEE. This will lead to an approximate 1/2 lb of weight loss per week. It will also make going back up to adjusted maintenance less of a psychological struggle seeing a smaller number.
  • gracieabem
    gracieabem Posts: 211
    Thank you, I will give TDEE -10% a try. Happy to really. :-) I don't think it's water weight though, as I tend to eat fairly well - sure I have my moments, but overall I'm pretty happy with how I eat most of the time. Not a lot of packaged foods. I go by the 80/20 rule roughly. My diary is open as well if anyone is interested.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    With less than 10 lbs, you should employ a small deficit around 10% below actual TDEE. This will lead to an approximate 1/2 lb of weight loss per week. It will also make going back up to adjusted maintenance less of a psychological struggle seeing a smaller number.

    This, and track your progress through more than just the scale. Measurements, how clothes fit and progress photos. Eat right and exercise, and you'll probably reach your goal body before your goal weight.

    Years ago, I starved myself to lose weight, and still had back fat rolls and a muffin top at 130 pounds. Too large of a deficit meant I lost too much muscle and not enough fat.

    In the past few weeks, eating about 10% below TDEE and doing a lot of strength training, I came to the conclusion that I need to GAIN some weight at 132 pounds because I was starting to look at little too thin. About the same weight as I was years ago, but with a totally different body.
  • gracieabem
    gracieabem Posts: 211
    Thanks Lorina. The only thing I don't really do is progress pics. I may have to start. I've been of the mindset lately that I need to have fitness goals because if I just have 'weight loss' goals it tends to work against me and I sweat over the small stuff. Just starting a half marathon training plan, so that should keep me focused in a more positive manner. I think training for a half marathon, eating as I would like to eat for the rest of my life (treats included) and feeling mentally strong and happy is much better for my health than losing the last 9lbs as quickly as possible.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Fitness goals are great!

    I like doing progress photos because I can't see any changes in the mirror. It happens too gradually... it's like watching grass grow. And the scale is completley unreliable for me... I weigh about 8 pounds more than I did last year at this time, but the jeans I bought then are falling off me. :smile:
  • gracieabem
    gracieabem Posts: 211
    That is awesome. :-)

    I'm not quite sure what the obsession is with a number on the scale to be honest, but somehow it seems so very important?

    I will start taking progress pics for sure. It's quite likely that I won't care about scales if I can see progress with my body.
  • sarahisme18
    sarahisme18 Posts: 574 Member
    With less than 10 lbs, you should employ a small deficit around 10% below actual TDEE. This will lead to an approximate 1/2 lb of weight loss per week. It will also make going back up to adjusted maintenance less of a psychological struggle seeing a smaller number.

    This, and track your progress through more than just the scale. Measurements, how clothes fit and progress photos. Eat right and exercise, and you'll probably reach your goal body before your goal weight.

    Years ago, I starved myself to lose weight, and still had back fat rolls and a muffin top at 130 pounds. Too large of a deficit meant I lost too much muscle and not enough fat.

    In the past few weeks, eating about 10% below TDEE and doing a lot of strength training, I came to the conclusion that I need to GAIN some weight at 132 pounds because I was starting to look at little too thin. About the same weight as I was years ago, but with a totally different body.

    I second this! Finding this out as well.
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