Eat More 2 Weigh Less

Join

When to quit eating at a deficit and switch to maintenance?

Balance_Moderation
Balance_Moderation Posts: 59 Member
edited November 17 in Social Groups
Hey guys! I am curious about something... what is a good marker for when to quit eating at a deficit and start focusing on maintenance/eating at TDEE? In the past I've used my weight, but now since I lift weights and am more solid so to speak, what is a good marker to use for a decision on when to switch out of eating at a deficit and start focusing on eating at maintenance and quit trying to lose? What have you guys used instead of scale weight?

Replies

  • 3furballs
    3furballs Posts: 476 Member
    Well I'm not at that point yet but I would say, for me, how my clothes fit would be a good indication.
  • heybales
    heybales Posts: 18,842 Member
    Excellent call to figure out something different.

    Fat where you don't want it, but scale weight is good enough.

    Then eating at maintenance can make your workouts really good, really causing some damage from lifting, really requiring some repair, really burning some fat, really making some progress visibly.

    Really.

    Then see that fat disappear. Because by that point, sometimes that mere 1 lb of fat seems very visible, and it being gone makes a big difference.
  • Balance_Moderation
    Balance_Moderation Posts: 59 Member
    heybales wrote: »
    Excellent call to figure out something different.

    Fat where you don't want it, but scale weight is good enough.

    Then eating at maintenance can make your workouts really good, really causing some damage from lifting, really requiring some repair, really burning some fat, really making some progress visibly.

    Really.

    Then see that fat disappear. Because by that point, sometimes that mere 1 lb of fat seems very visible, and it being gone makes a big difference.

    At what point would you recommend switching to eating at maintenance? I am quitting my gym for the summer so I won't have access to the heavy stuff for the summer. I have adjustable dumbbells at home and am doing a weight program (ChaLEAN Extreme) here at home for the summer. I guess I was thinking of eating at a slight deficit during that time and seeing where that gets me then bumping it up to maintenance in the fall when I can start playing with the big boys again.

    It wouldnt' make sense to eat at TDEE when I can't lift heavy would it? At present, I feel I still have a bit to lose. I am not sure of my true body fat as I've not had that tested. I am relying on measuring tape and the scale (which I know is not a good indicator). I am just curious what you guys think. My last weigh in I was at 167.4. I am 5'7" and I guess am shooting roughly for 155 and then shifting to a body recomp stage. Does that sound like a pretty doable plan or do you guys have some other ideas???
  • niknakmac123
    niknakmac123 Posts: 24 Member
    Wouldn't you adjust your tdee to the amount of exercise you are doing? Then eat at the new tdee to maintain through out the summer.
  • Balance_Moderation
    Balance_Moderation Posts: 59 Member
    niknakmac123 wrote: »
    Wouldn't you adjust your tdee to the amount of exercise you are doing? Then eat at the new tdee to maintain through out the summer.

    I won't be able to focus on body recomp at home. I don't have the right equipment. Plus not to mention, I don't think I am quite THERE yet, if you know what I mean? I guess to me, it would make sense to switch to eating at TDEE when I can lift heavy again or am I overthinking things?

  • tephanies1234
    tephanies1234 Posts: 299 Member
    I've been dieting for 6 months. The last two months I have lost fat at a snails pace, so I'm switching over to maintenance for a month (at least) to fuel better workouts and give my body a break.
  • heybales
    heybales Posts: 18,842 Member
    Circuit level lifting like the programs you are talking about, lighter weights, more reps, less rests - burn more calories.

    But indeed since there is a tad more cardio involvement to them, the call for the body to improve in repair of damaged muscles isn't as great.

    So your TDEE could go up actually depending on the trade for time you do - keep a minor deficit since you'll probably be eating about the same amount.

    Since circuit training is actually a great fat burning workout - because it has ability to totally wipe out your glucose stores. Which is actually good for insulin sensitivity improvements.
    And that is actually what burns more fat.
    Because now after your next 2-4 meals, all the glucose is going to your liver restore and muscle stores, and your insulin drops faster than otherwise - putting you back into fat burning mode faster than otherwise.
    And it takes energy to shuttle those off to the muscles, deal with water management, ect.

    Lifting is heavy enough you usually can't wipe out glucose stores the same way, the muscle is just overloaded and tired before that happens. So maybe the next 1-2 meals accomplished the same thing.

    I agree, see what you can obtain for further weight/fat loss during the summer, go to maintenance with lifting heavy again, and see where you are then.
This discussion has been closed.

Categories