When to go into recomp

mumblemagic
mumblemagic Posts: 1,090 Member
edited August 2016 in Fitness and Exercise
So, I have lost a lot of weight. I've dropped a clothes size and am now a UK 12 / US 8. I have a little flab around my belly but vanity wise am not looking bad. However, I have not yet reached my original goal of 68 kg (SW 86 kg, height 171 cm). I am hovering around 73 kg at the moment which is on the edge of the "healthy" BMI range, and am now facing a choice.

I am tired of weight loss, but I feel like I haven't really achieved my goal and that doesn't feel great.

I know that BMI is not the be all and end all, but I also know it's easier to say "I am a special snowflake and BMI risks don't apply to me" than it is to knuckle down and lose that last 5 kg.

I definitely want to get rid of the last vestiges of wobble for my wedding.

I can see some options:
1. Continue on weight loss 500 kcal deficit until I reach my original goal of 68 kg, thus achieving satisfaction at reaching goal, and being officially well within healthy range.
2. Take a prolonged break from deficit and food logging but do lots of fitness and continue to make good food choices. Return to weight loss in a few months if wobble still there or I put on weight.
3. Decrease deficit to 250kcal. Increase fitness regime but no specific weight loss goal.

Thoughts?

Eta: We haven't set a date yet for the wedding, but we're shooting for 2018. Don't want to leave it to the last minute though!

Replies

  • goldthistime
    goldthistime Posts: 3,213 Member
    If you are tired of the process, I would consider option 2 for a two week trial period. If that goes smoothly, repeat, perhaps lengthening to a 4 week trial period.
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    My thoughts are, when is your wedding?

    If it is 1 year off, then take a diet break for 2-4 weeks and then go back to a diet. If it is 3 months away, then possibly a 1-week diet break and then keep to the deficit until you are happy. Diet breaks are good to take and I've taken plenty myself while losing weight.
  • arditarose
    arditarose Posts: 15,573 Member
    Take a break :) Or slow your weight loss down. It's no big deal. You can change your mind whenever you want.
  • louann_jude
    louann_jude Posts: 307 Member
    You may just need a break. I had on a few weeks ago. I still logged but I ate what I want because I was in maintenance mode. I was so tired of stressing over every little calorie and worried if I ate something bad. I just gave myself a break. At the time I had been a plateau for about three weeks. It was what I needed I got back and hit it hard and broke through the stall.
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    We haven't set a date yet for the wedding, but we're shooting for 2018. Don't want to leave it to the last minute though!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    eat more - smaller deficit or maintenance is up to you, and set a couple of fitness goals for the next couple of months, and then decide.
  • jemhh
    jemhh Posts: 14,261 Member
    2018? I'd take a break for now and then, when going back to losing, choose the 250 deficit.
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    I would up cals to maintenance and lift heavy weights for 6 weeks and see what your body does. It may surprise you with how it responds.
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    mamasmaltz3 wrote: »
    I would up cals to maintenance and lift heavy weights for 6 weeks and see what your body does. It may surprise you with how it responds.

    When you say lift heavy, do you mean free weights or can I use the press machines? The reason I ask is because I have never used free weights before, and would need guidance on how to use them but I'm not sure I can afford a personal trainer session right now.
  • arditarose
    arditarose Posts: 15,573 Member
    mumblemagic wrote: »
    mamasmaltz3 wrote: »
    I would up cals to maintenance and lift heavy weights for 6 weeks and see what your body does. It may surprise you with how it responds.

    When you say lift heavy, do you mean free weights or can I use the press machines? The reason I ask is because I have never used free weights before, and would need guidance on how to use them but I'm not sure I can afford a personal trainer session right now.

    Free weights are the best, but if you're going to do machines you should have a program and a progressive overload. I think Lyle McDonald has a machine based program. If you can do dumbbell work at least that would be good. Still, nothing beats compound exercises like the barbell squat, deadlift, overhead press, and bench
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    I don't like the machines because they force your body into an unnatural range of motion causing more stress to joints. They also don't recruit the same amount of stabilizer muscles that free weights do.

    I have always worked out in my home and had to teach myself. It can be done. Do your homework. I started with 5lb Dumbbells because that is what I could handle when I first started out. I was completely sedentary and 265lbs, so squatting my body weight was a challenge. As I got stronger I increased the weights, and eventually switched to the barbell. All along the way I studied the movements and made sure my form was good. I made contacts on here, and in a FB group called Belle of the Bar, that is an all women strength training group. I asked questions, posted form videos and received so much help and support. Right now, I'm training for my third powerlifting competition at 41 yrs old. There really is no greater feeling than being strong. I'm amazed how gaining physical strength has translated into mental and emotional strength.
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    Thank you all for your insightful advice. I'm going on holiday in September, so I'm going to take a break from logging calories until I get back. I will review then and if I decide to go back onto weight loss I will go for 250kcal deficit.

    In the meantime I will continue to make sensible food choices, and increase my fitness regime.

    I'll be doing some more strength and resistance based workouts and mix up my cardio a bit more: bike, rowing, cross trainer, press machines, yoga etc. More variety than I usually do. 3 heavy workouts per week plus my usual hour walking per day Mon-Fri.

    I'm not confident enough to do free weights (or at least anything more complicated than dumbells) on my own yet but I will consider getting a personal training session when I get back from holiday. I know free weights are great for vanity!

    I'm going to set some fitness goals in place of my 68 kg goal: to increase the weights I use, improve my rowing time and cycling time, be able to run 2.4 km in 13 minutes, do 21 push-ups in 2 mins and 50 sit-ups in 2 mins.

    One of the things that I think has contributed to my "diet fatigue" is that I put a time goal on my weight loss. I though that would help motivate but I think it just stresses me out, so I am not going to put time limits on my fitness goals.

    After 4 years of logging fairly consistently a deliberate 2 month logging break feels strange. I hope the lack of diet structure and chilling out about timelines doesn't cause me to spiral out of control but I think it's the right choice :smile:

    Thanks again everyone!

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