Caloric deficit
leejoyce31
Posts: 794 Member
I'm more curious than anything about this. When I first starting losing weight a year ago, it was easy to maintain a caloric deficit. Now, that I am substantially smaller, even a small deficit is difficult. 3 questions:
1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
3. Could changes in leptin levels after losing body fat play a role in this?
Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
3. Could changes in leptin levels after losing body fat play a role in this?
Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
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Replies
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Answers to questions
1. Probably
2. nope, I exercise to eat more food
3. no clue.
If you overeat why do you cut back for a week or two? are you overeating for a week or two?
On maintenance I have no issue.0 -
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If you are punishing yourself for a week or two going over on calories for one day, you are probably being too hard on yourself and this is why you are having a more difficult time now. Unless you are just absolutely binge eating and end up with 5500+ calories in a day, there is no reason for cutting back for a week or two. Even then, I wouldn't really suggest it.2
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leejoyce31 wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
Most likely, yes. You could also eat more food and still lose at a good rate.leejoyce31 wrote: »2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
No, not really. I think it's more mental than physical.leejoyce31 wrote: »3. Could changes in leptin levels after losing body fat play a role in this?
I doubt it.leejoyce31 wrote: »Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
How much are you overeating that you're punishing yourself for so long after? If anything, this behavior is possibly what's causing or exacerbating your issues. 100-150 calories is not a small deficit unless your maintenance goal is a lot of calories. On a 1500 calorie per day diet, 150 calories is 10%. That's not insignificant.0 -
GauchoMark wrote: »If you are punishing yourself for a week or two going over on calories for one day, you are probably being too hard on yourself and this is why you are having a more difficult time now. Unless you are just absolutely binge eating and end up with 5500+ calories in a day, there is no reason for cutting back for a week or two. Even then, I wouldn't really suggest it.
No way am I eating 5500 calories. I don't see a small calorie deficit as punishment. I just noticed it was harder to do than before and was just trying to get some insight. Unfortunately, I think people have misunderstood my question. But thanks anyway!0 -
leejoyce31 wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
Most likely, yes. You could also eat more food and still lose at a good rate.leejoyce31 wrote: »2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
No, not really. I think it's more mental than physical.leejoyce31 wrote: »3. Could changes in leptin levels after losing body fat play a role in this?
I doubt it.leejoyce31 wrote: »Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
How much are you overeating that you're punishing yourself for so long after? If anything, this behavior is possibly what's causing or exacerbating your issues. 100-150 calories is not a small deficit unless your maintenance goal is a lot of calories. On a 1500 calorie per day diet, 150 calories is 10%. That's not insignificant.
I'm eating more than 1500 calories. Thanks all. I wasn't able to get the insight that I was seeking. I just curious.0 -
leejoyce31 wrote: »leejoyce31 wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
Most likely, yes. You could also eat more food and still lose at a good rate.leejoyce31 wrote: »2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
No, not really. I think it's more mental than physical.leejoyce31 wrote: »3. Could changes in leptin levels after losing body fat play a role in this?
I doubt it.leejoyce31 wrote: »Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
How much are you overeating that you're punishing yourself for so long after? If anything, this behavior is possibly what's causing or exacerbating your issues. 100-150 calories is not a small deficit unless your maintenance goal is a lot of calories. On a 1500 calorie per day diet, 150 calories is 10%. That's not insignificant.
I'm eating more than 1500 calories. Thanks all. I wasn't able to get the insight that I was seeking. I just curious.
Let me add that you have made a big assumption by stating issues. What issues are you referring to? I am only stating that I am more sensitive to a caloric deficit than I used to be. I was just wondering why. I'm not some chronic overeater or binge eater. It was simply a question. I think people are so accustomed to people saying they have disorders that they jump into counseling mode the moment a question is posed.2 -
leejoyce31 wrote: »GauchoMark wrote: »If you are punishing yourself for a week or two going over on calories for one day, you are probably being too hard on yourself and this is why you are having a more difficult time now. Unless you are just absolutely binge eating and end up with 5500+ calories in a day, there is no reason for cutting back for a week or two. Even then, I wouldn't really suggest it.
No way am I eating 5500 calories. I don't see a small calorie deficit as punishment. I just noticed it was harder to do than before and was just trying to get some insight. Unfortunately, I think people have misunderstood my question. But thanks anyway!
I re-read your original post and I did miss the fact that you are in maintenance right now. So, you are not having an issue eating at maintenance, but if you overeat one day, you try a 100-150 calorie deficit for a couple of weeks to compensate. However, you are having a tough time sticking to it?
If that is the case, I'd just say it is a mental challenge you need to overcome. A 100-150 calorie deficit from maintenance should not be a problem for a couple of weeks. If you think about it, the hardest part of a diet is the first couple of weeks, so you are just always in that "hard" part.
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leejoyce31 wrote: »leejoyce31 wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
Most likely, yes. You could also eat more food and still lose at a good rate.leejoyce31 wrote: »2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
No, not really. I think it's more mental than physical.leejoyce31 wrote: »3. Could changes in leptin levels after losing body fat play a role in this?
I doubt it.leejoyce31 wrote: »Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
How much are you overeating that you're punishing yourself for so long after? If anything, this behavior is possibly what's causing or exacerbating your issues. 100-150 calories is not a small deficit unless your maintenance goal is a lot of calories. On a 1500 calorie per day diet, 150 calories is 10%. That's not insignificant.
I'm eating more than 1500 calories. Thanks all. I wasn't able to get the insight that I was seeking. I just curious.
In what way did I not answer your questions? I outline them as you asked them. Were you simply hoping someone would state they have noticed the same thing?
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leejoyce31 wrote: »leejoyce31 wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
Most likely, yes. You could also eat more food and still lose at a good rate.leejoyce31 wrote: »2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
No, not really. I think it's more mental than physical.leejoyce31 wrote: »3. Could changes in leptin levels after losing body fat play a role in this?
I doubt it.leejoyce31 wrote: »Although I am currently in maintenance, sometimes I will overeat and cut back with a small deficit for a week or two. I have found it's much harder to sustain that deficit without feeling tired or agitated. I'm talking about a deficit of about 100-150 calories maximum.
How much are you overeating that you're punishing yourself for so long after? If anything, this behavior is possibly what's causing or exacerbating your issues. 100-150 calories is not a small deficit unless your maintenance goal is a lot of calories. On a 1500 calorie per day diet, 150 calories is 10%. That's not insignificant.
I'm eating more than 1500 calories. Thanks all. I wasn't able to get the insight that I was seeking. I just curious.
In what way did I not answer your questions? I outline them as you asked them. Were you simply hoping someone would state they have noticed the same thing?
I'm literal. When people say "think" and "doubt", that's not a sufficient answer to me. I guess I look for more certainty than that. I'm like that in my profession as well. I had no hopes or expectations. It was just a general question.
I do appreciate your response though. 0 -
GauchoMark wrote: »leejoyce31 wrote: »GauchoMark wrote: »If you are punishing yourself for a week or two going over on calories for one day, you are probably being too hard on yourself and this is why you are having a more difficult time now. Unless you are just absolutely binge eating and end up with 5500+ calories in a day, there is no reason for cutting back for a week or two. Even then, I wouldn't really suggest it.
No way am I eating 5500 calories. I don't see a small calorie deficit as punishment. I just noticed it was harder to do than before and was just trying to get some insight. Unfortunately, I think people have misunderstood my question. But thanks anyway!
I re-read your original post and I did miss the fact that you are in maintenance right now. So, you are not having an issue eating at maintenance, but if you overeat one day, you try a 100-150 calorie deficit for a couple of weeks to compensate. However, you are having a tough time sticking to it?
If that is the case, I'd just say it is a mental challenge you need to overcome. A 100-150 calorie deficit from maintenance should not be a problem for a couple of weeks. If you think about it, the hardest part of a diet is the first couple of weeks, so you are just always in that "hard" part.
Thanks. Good response! I appreciate it. 0 -
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GauchoMark wrote: »leejoyce31 wrote: »GauchoMark wrote: »If you are punishing yourself for a week or two going over on calories for one day, you are probably being too hard on yourself and this is why you are having a more difficult time now. Unless you are just absolutely binge eating and end up with 5500+ calories in a day, there is no reason for cutting back for a week or two. Even then, I wouldn't really suggest it.
No way am I eating 5500 calories. I don't see a small calorie deficit as punishment. I just noticed it was harder to do than before and was just trying to get some insight. Unfortunately, I think people have misunderstood my question. But thanks anyway!
I re-read your original post and I did miss the fact that you are in maintenance right now. So, you are not having an issue eating at maintenance, but if you overeat one day, you try a 100-150 calorie deficit for a couple of weeks to compensate. However, you are having a tough time sticking to it?
If that is the case, I'd just say it is a mental challenge you need to overcome. A 100-150 calorie deficit from maintenance should not be a problem for a couple of weeks. If you think about it, the hardest part of a diet is the first couple of weeks, so you are just always in that "hard" part.
I also agree that it's a mental challenge. Actually, it feels hard some parts of the day then I settle in just fine. After I have a couple of snacks, I'm good to go!0 -
IAmSimplyKriss wrote: »1. Was the deficit easier when I started because I had more fat stores for my body to tap into for energy and other purposes, thereby, allowing the deficit to be more sustainable?
2. Does anyone else think that even a small deficit is more difficult after losing weight in that your body feels the effects of the decrease in food intake more now?
3. Could changes in leptin levels after losing body fat play a role in this?
1, Good question, but i dont know
2. I have found it very hard to have any deficit most days, I eat over maintenance a lot of the times, sometimes by 1000 calories or more when i am working, and on my days off i tend to try and eat less to balance myself out, ill go to the gym to sweat out all the extra salt i consumed and then do my best to negate the overages, which sometimes is 3000 calories over 3 days (Fri, sat, sun) and on my days off mon, tues i will -1000 calories from my daily goal and only eat like 800 or something for the day.
3. i dont know the answer to that either =/
I can see why people would think of it as punishment, thats basically what i call it when i see myself doing it, balancing is basically punishing myself for eating over maintenance. i am pretty much driving myself crazy with it at this point. I have been waiting over 2 months to see a professional, because my obsession with numbers and calories causes me to borderline an eating disorder and have really disordered thoughts about food.
I remember you. You have lost so much weight and look great. No, I'm not punishing myself because I don't drop calories substantially, especially not 800 calories or anything close to that. For me, I'm just accustomed to eating more now and I think it's more mentally challenging to have to cut back for a little while. I generally do well eating at or below maintenance.
I really think GauchoMark was correct. It's more mentally challenging because I'm in maintenance and not as accustomed to feeling that I have to be at a defict. Good luck to you in your efforts. 0 -
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I don't have any personal experience with your question, because I don't do the make-up deficit eating you described. However, I think it could be a matter of scale. Since you are in maintenance, you are probably eating less than when you were overweight. At a lower number of calories, 100 calories is a much bigger proportion of your total calories. For example:
at 2500 calories, 150 calories is 6%
at 2000 calories, 150 calories is 7.5%
at 1500 calories, 150 calories 10%
When you are eating fewer calories overall, every calorie is a larger proportion of your whole.
Also, since you are in maintenance, a deficit of even 150 calories could put you at or close to your BMR (depending on how much you exercise). I usually get crabby if I eat at or below my BMR for more than one day.
People who lose body fat often have a decline in leptin levels, but the science on how leptin levels are associated with perceived hunger at different body weights is not very complete, so it's hard to say whether that could be at work in your case.
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I don't have any personal experience with your question, because I don't do the make-up deficit eating you described. However, I think it could be a matter of scale. Since you are in maintenance, you are probably eating less than when you were overweight. At a lower number of calories, 100 calories is a much bigger proportion of your total calories. For example:
at 2500 calories, 150 calories is 6%
at 2000 calories, 150 calories is 7.5%
at 1500 calories, 150 calories 10%
When you are eating fewer calories overall, every calorie is a larger proportion of your whole.
Also, since you are in maintenance, a deficit of even 150 calories could put you at or close to your BMR (depending on how much you exercise). I usually get crabby if I eat at or below my BMR for more than one day.
People who lose body fat often have a decline in leptin levels, but the science on how leptin levels are associated with perceived hunger at different body weights is not very complete, so it's hard to say whether that could be at work in your case.
Thanks for your response. I'm not close to my BMR with the deficit. I really think it's more of a mental challenge as was stated by one of the other posters.0 -
IAmSimplyKriss wrote: »It definitely is a mental thing.
I mean, i look at myself and how much mental bullying and hate i give towards myself.
Today i stood on the scale and lost 2lbs putting me at 137 pounds now and i ask myself why i keep hating myself when there is no need, but i dont have an answer to that question either lol
My heart goes out to you. Please stop hating yourself, whether thin or heavy. We only have one life to live. We must be grateful to be alive everyday. Of course, the scale can cause some disappointment at times, but it can't define us. Plus, we all know that it doesn't tell the whole story. The scale will lie. I always remind myself that it's based upon many factors such as hydration, sodium, TOM, food content etc.
You are more than a number. You mentioned seeking counseling. Why is it taking 2 months? Is that person backlogged or is it insurance? Just curious.
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Its 'easy' to have a 500+ caloric deficit when you have lots of weight to lose because your BMR and thus TDEE is higher. When I started my BMR was over 1500, and sedentary NEAT was about 1850. Now I'm at maintenance and with running/walking every day my total calorie burn is 1800-1900. In other words when I was overweight I burned 1850/day without trying. Add in some cardio and my TDEE was north of 2000-2200. Now I have to work to 1800-1900, and a 2000-2200 day is very unusual for me.
As to the other questions, I don't know. Personally I aim to eat about 1600 during the week, and this allows me to splurge/estimate/etc. more on the weekends. A slight deficit and some control/planning during the week allows it to all balance out with having weekend days where I focus less on control/planning. Eating 1600 is not hard for me.0 -
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