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When should I go to a 250 calorie deficit?

dakotababy
dakotababy Posts: 2,407 Member
edited March 2 in Health and Weight Loss
I am down about 75lbs, 75% of my goal of losing 100lbs.

I am at 175lbs, aiming to get to around 140-150lbs. I track with a bodymedia armband, and I have noticed my weight has SLOWED DOWN. I think I lost about 1lb over the last 3 months.

I am currently sitting at a 500 calorie deficit off of my TDEE, wondering if I should switch to 250? go back to 750?

Replies

  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    I am down about 75lbs, 75% of my goal of losing 100lbs.

    I am at 175lbs, aiming to get to around 140-150lbs. I track with a bodymedia armband, and I have noticed my weight has SLOWED DOWN. I think I lost about 1lb over the last 3 months.

    I am currently sitting at a 500 calorie deficit off of my TDEE, wondering if I should switch to 250? go back to 750?

    I definitely would NOT increase the deficit back to 750.

    Having said that, lets clarify a few things. Is the TDEE you are referring to your current TDEE or your original TDEE before you lost 75 pounds? As you lose weight your TDEE will decreases also.

    Its okay for weight loss to slow as you approach your goal. In order to preserve muscle mass you want your deficit to become smaller as you become leaner. Of course you should keep lifting weights for the same reason.
  • dakotababy
    dakotababy Posts: 2,407 Member
    My tdee is adjusted as I lose weight. I do lifting 3x a week and some cardio.

    I understand the slow loss is normal, I am just wondering if I need to stick to a 500cal deficit or go to 250
  • cebiginalaska
    cebiginalaska Posts: 280 Member
    Try eating at current TDEE for a couple weeks, then eat at -250 for another couple week and see how it works for you.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    Whenever 500 becomes too hard to stick to.
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    My tdee is adjusted as I lose weight. I do lifting 3x a week and some cardio.

    I understand the slow loss is normal, I am just wondering if I need to stick to a 500cal deficit or go to 250

    With only 25 pounds to go, now seems like a reasonable time to switch to a 250 calorie deficit. You could lose faster with a greater deficit, but at the cost of more muscle loss.
  • dakotababy
    dakotababy Posts: 2,407 Member
    My tdee is adjusted as I lose weight. I do lifting 3x a week and some cardio.

    I understand the slow loss is normal, I am just wondering if I need to stick to a 500cal deficit or go to 250

    With only 25 pounds to go, now seems like a reasonable time to switch to a 250 calorie deficit. You could lose faster with a greater deficit, but at the cost of more muscle loss.

    Well surprisingly, the same thing happened when I went from 750 to 500. I stalled out for a few months and when I made the switch the weight started to come off again and a decent pace.
  • dakotababy
    dakotababy Posts: 2,407 Member
    I seem to have this fear of the 250 calorie deficit. It is like you have to be SO CAREFUL with measuring and weighing your food, because even the slightest mistake can go from deficit to maintenance. I mean, really...even though I am not at my goal yet, sitting at maintenance would be like what I am going to be doing anyway once I hit my goal.

    Ahhh I seem to have some apprehension about switching. Like a milestone to maintenance.
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    I seem to have this fear of the 250 calorie deficit. It is like you have to be SO CAREFUL with measuring and weighing your food, because even the slightest mistake can go from deficit to maintenance. I mean, really...even though I am not at my goal yet, sitting at maintenance would be like what I am going to be doing anyway once I hit my goal.

    Ahhh I seem to have some apprehension about switching. Like a milestone to maintenance.

    Be proud of all your success so far! You are most of the way to your goal already:) I have no doubt you will reach your goal in time
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