750-1000 calorie deficit?
Options
xxzenabxx
Posts: 935 Member
Has anyone tried to lose weight on a larger deficit than 500 calories? I'm thinking of creating a larger deficit but not sure how. Is it safe and sustainable. I'm currently 160lbs and I just came back from my holiday ans want to lose the post holiday weight quickly.
3
Replies
-
How many calories are you planning on eating?0
-
It's hard to have that large a deficit at your size. When I weighed 245 lbs it wasn't hard to lose almost 3 lbs a week, now that I'm 180, 1.5 lbs is more like it. The larger you are, the more calories you need just to maintain your current size and the more fat you have to live off of.
If you wanted to try it, I would add some exercise to create a larger deficit, rather than trying to cut more calories. Listen to your body and go to a smaller deficit if you need to.6 -
You *might* be able to do 750 calories for a couple weeks, since it's about 1% of your total weight. But as you get closer to goal, it's going to be harder to sustain. I started at 248 pounds and was fine with a 750-calorie deficit.4
-
jasummers76 wrote: »How many calories are you planning on eating?
Around 1400 net calories2 -
rheddmobile wrote: »It's hard to have that large a deficit at your size. When I weighed 245 lbs it wasn't hard to lose almost 3 lbs a week, now that I'm 180, 1.5 lbs is more like it. The larger you are, the more calories you need just to maintain your current size and the more fat you have to live off of.
If you wanted to try it, I would add some exercise to create a larger deficit, rather than trying to cut more calories. Listen to your body and go to a smaller deficit if you need to.
Yes I was thinking of exercising more. I do love food tbh.0 -
You *might* be able to do 750 calories for a couple weeks, since it's about 1% of your total weight. But as you get closer to goal, it's going to be harder to sustain. I started at 248 pounds and was fine with a 750-calorie deficit.
I like the idea of doing it for a couple of weeks. Probably about 4 weeks? Feeling pretty determined right now.0 -
I think you're probably just too small to be doing a higher deficit, I'm 217 currently, with a 600 calorie deficit for my bmr, about a 1000 deficit from what I was eating before. I think unless you're bigger, it's just not going to happen, unless you burn an awful lot of calories daily0
-
A 1000 calorie deficit is a 2lb per week loss. At only 160, that is pretty aggressive and the reason why many fail. Don't deprive yourself? What is the hurry. Go for a sustainable loss and try to retain muscle mass. With such a heavy deficit, you stand a good chance of losing more muscle than fat.3
-
A 1000 calorie deficit is a 2lb per week loss. At only 160, that is pretty aggressive and the reason why many fail. Don't deprive yourself? What is the hurry. Go for a sustainable loss and try to retain muscle mass. With such a heavy deficit, you stand a good chance of losing more muscle than fat.
Okay fine 1000 calorie deficit is too much but I don't see the harm in doing 750 calorie deficit for a few weeks.2 -
Generally considered to be safe levels of deficit are 20% of TDEE (25% of TDEE while obese).
Determination and will-power is not relevant.
People can and do sustain un-healthy deficits all the time.5 -
Generally considered to be safe levels of deficit are 20% of TDEE (25% of TDEE while obese).
Determination and will-power is not relevant.
People can and do sustain un-healthy deficits all the time.
My TDEE is between 2100-2300 depending on how much I workout (normally 5 times a week). If I eat 1600-1700 calories and burn additional 300 calories through exercise it shouldn't be too aggressive. I don't think I'm starving myself by eating 1700 calories. Going to keep the protein high to maintain muscle mass.0 -
Have you considered that much of the weight gain is likely water weight? Especially flying, but extended times in other forms of transport do lead to more water weight. For me it usually takes about 7-9 days to get rid of it.
I came back from a vacation involving three fairly short flights the week before last. I found that I was baout 2kg (4.4lbs?) heavier. Part of it was from eating mostly meat which is something I'm not used to and results in less frequent visits to the loo. The rest was all of a sudden gone tomorrow morning.0 -
Have you considered that much of the weight gain is likely water weight? Especially flying, but extended times in other forms of transport do lead to more water weight. For me it usually takes about 7-9 days to get rid of it.
I came back from a vacation involving three fairly short flights the week before last. I found that I was baout 2kg (4.4lbs?) heavier. Part of it was from eating mostly meat which is something I'm not used to and results in less frequent visits to the loo. The rest was all of a sudden gone tomorrow morning.
Well I have gained 8lbs and I'm sure it's a mixture of fat and water weight. Either way it needs to be gone asap. I haven't been this heavy in a long time.
0 -
8lbs is easily water/travel weight - before you do anything drastic - eat at maintenance for a week, get good sleep, watch your sodium intake - if after a week, if doesn't go down, then reevaluate - but that will allow time for your body to recover from travel etc3
-
deannalfisher wrote: »8lbs is easily water/travel weight - before you do anything drastic - eat at maintenance for a week, get good sleep, watch your sodium intake - if after a week, if doesn't go down, then reevaluate - but that will allow time for your body to recover from travel etc
100% that. ^^^
Don't stress your body over nothing.2 -
Have you considered that much of the weight gain is likely water weight? Especially flying, but extended times in other forms of transport do lead to more water weight. For me it usually takes about 7-9 days to get rid of it.
I came back from a vacation involving three fairly short flights the week before last. I found that I was baout 2kg (4.4lbs?) heavier. Part of it was from eating mostly meat which is something I'm not used to and results in less frequent visits to the loo. The rest was all of a sudden gone tomorrow morning.
Well I have gained 8lbs and I'm sure it's a mixture of fat and water weight. Either way it needs to be gone asap. I haven't been this heavy in a long time.
If you ate 28,000 calories over and on top of your maintenance, then, yeah, it might be fat.
The MOST LIKELY scenario, though, is that it's mostly water weight and you're concerned over nothing. Isn't it easier (and better for your sanity) just wait a week, eat and work out normally, and see where you are than to set yourself up for 4 weeks of a steep deficit? If you really went all out, you might have gained a pound or two of fat, but that'll come off in a reasonable deficit over time. No need to set yourself up to binge.2 -
Generally considered to be safe levels of deficit are 20% of TDEE (25% of TDEE while obese).
Determination and will-power is not relevant.
People can and do sustain un-healthy deficits all the time.
My TDEE is between 2100-2300 depending on how much I workout (normally 5 times a week). If I eat 1600-1700 calories and burn additional 300 calories through exercise it shouldn't be too aggressive. I don't think I'm starving myself by eating 1700 calories. Going to keep the protein high to maintain muscle mass.
If your TDEE WAS 2100-2300, eating 1600-1700 would create a deficit somewhere between 19% and 30%
If you exercise an additional 300 Calories, your TDEE becomes 2400 to 2600. eating 1600-1700 would create a deficit somewhere between 29% to 38.5%.
I am having some trouble viewing the second option as being anywhere near "no more than 20% deficit" (25% when obese)6 -
Generally considered to be safe levels of deficit are 20% of TDEE (25% of TDEE while obese).
Determination and will-power is not relevant.
People can and do sustain un-healthy deficits all the time.
My TDEE is between 2100-2300 depending on how much I workout (normally 5 times a week). If I eat 1600-1700 calories and burn additional 300 calories through exercise it shouldn't be too aggressive. I don't think I'm starving myself by eating 1700 calories. Going to keep the protein high to maintain muscle mass.
If your TDEE WAS 2100-2300, eating 1600-1700 would create a deficit somewhere between 19% and 30%
If you exercise an additional 300 Calories, your TDEE becomes 2400 to 2600. eating 1600-1700 would create a deficit somewhere between 29% to 38.5%.
I am having some trouble viewing the second option as being anywhere near "no more than 20% deficit" (25% when obese)
No my TDEE is around 2100-2300 with exercise so that's inaccurate.0 -
Have you considered that much of the weight gain is likely water weight? Especially flying, but extended times in other forms of transport do lead to more water weight. For me it usually takes about 7-9 days to get rid of it.
I came back from a vacation involving three fairly short flights the week before last. I found that I was baout 2kg (4.4lbs?) heavier. Part of it was from eating mostly meat which is something I'm not used to and results in less frequent visits to the loo. The rest was all of a sudden gone tomorrow morning.
Well I have gained 8lbs and I'm sure it's a mixture of fat and water weight. Either way it needs to be gone asap. I haven't been this heavy in a long time.
If you ate 28,000 calories over and on top of your maintenance, then, yeah, it might be fat.
The MOST LIKELY scenario, though, is that it's mostly water weight and you're concerned over nothing. Isn't it easier (and better for your sanity) just wait a week, eat and work out normally, and see where you are than to set yourself up for 4 weeks of a steep deficit? If you really went all out, you might have gained a pound or two of fat, but that'll come off in a reasonable deficit over time. No need to set yourself up to binge.
Hmm...i would try this but I've just encountered another problem though...found out that we will be gone for the weekend to see some relatives so another dilemma! I just feel like quitting now. My family just wants to socialise and I can't eat right and workout. I'm probably going to end up gaining 10lbs in total.1 -
Have you considered that much of the weight gain is likely water weight? Especially flying, but extended times in other forms of transport do lead to more water weight. For me it usually takes about 7-9 days to get rid of it.
I came back from a vacation involving three fairly short flights the week before last. I found that I was baout 2kg (4.4lbs?) heavier. Part of it was from eating mostly meat which is something I'm not used to and results in less frequent visits to the loo. The rest was all of a sudden gone tomorrow morning.
Well I have gained 8lbs and I'm sure it's a mixture of fat and water weight. Either way it needs to be gone asap. I haven't been this heavy in a long time.
If you ate 28,000 calories over and on top of your maintenance, then, yeah, it might be fat.
The MOST LIKELY scenario, though, is that it's mostly water weight and you're concerned over nothing. Isn't it easier (and better for your sanity) just wait a week, eat and work out normally, and see where you are than to set yourself up for 4 weeks of a steep deficit? If you really went all out, you might have gained a pound or two of fat, but that'll come off in a reasonable deficit over time. No need to set yourself up to binge.
Hmm...i would try this but I've just encountered another problem though...found out that we will be gone for the weekend to see some relatives so another dilemma! I just feel like quitting now. My family just wants to socialise and I can't eat right and workout. I'm probably going to end up gaining 10lbs in total.
Don't quit! Were you planning on never seeing relatives again for the rest of your life? You need to learn how to deal with everything life throws at you. If that means gaining 10 pounds over a weekend (which is almost impossible, but I wish you luck!), then that's what it means. Don't give up!5
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.3K Introduce Yourself
- 43.4K Getting Started
- 259.6K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 911 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions