Decreasing training days after certain weightloss?
Jay9201
Posts: 119 Member
Is it true that after a certain amount of weightloss you should decrease how many times a week you should train? I.e a 200lb person may train 4-5x a week but say dropping 50-60 lbs decreasing training days to 3x a week. Is that a myth?
I’ve lost 35lbs and weightloss has slowed down loads. So I’m wondering if I’m going too hard on my diet and fitness now? I’ve been asked my dietitian and psychologist to ease up a bit.
I’ve lost 35lbs and weightloss has slowed down loads. So I’m wondering if I’m going too hard on my diet and fitness now? I’ve been asked my dietitian and psychologist to ease up a bit.
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Replies
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i've never heard that...
do you mean you've been asked BY your psychologist to ease up?1 -
TavistockToad wrote: »i've never heard that...
do you mean you've been asked BY your psychologist to ease up?
Yes psychology and dietitian both have said I need to ease up on diet and fitness. I’m 45lbs away from my goal weight if I ease up on training days wouldn’t I slow my progress down? I’m currently going 4x a week.
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Well how many calories are you eating? What are your stats? The only reason they may say that is because you're over working your body so it could negatively affect your hormones. I've got 25 pounds to lose and I'm exercising 5-6 times a week.1
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I think that might be advice more tailored to you as an individual and what’s good for your health - mentally and physically. It’s not necessarily something that would apply across the board. You should probably take their advice.2
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Generally, as you lose weight and improve fitness, you can/should increase the training load, not decrease it.
This may be something specific to your personal situation.
Perhaps with more details it might be possible to narrow down.
What is your goal weight? or total weight loss goal? Since you've lost 35 lbs.
You do need to slow down your goal loss as you lose.
With 100 lbs to lose, you can lose 2-3 lbs per week. with 50 to go 1-2 lbs. with 25 to go .5-1 lbs.
Those numbers are approximate and will vary from person to person.
With 2 "medical professionals" concerned. It's likely you should listen and understand in context.0 -
No, there's no general rule about exercising on fewer days if you are thinner. How many days you exercise will depend on what you are doing, goals, fitness, prior training, so on. I've also never even heard of such a thing.
I imagine it's an individual thing for you and I'd listen to your doctors.0 -
TavistockToad wrote: »i've never heard that...
do you mean you've been asked BY your psychologist to ease up?
Yes psychology and dietitian both have said I need to ease up on diet and fitness. I’m 45lbs away from my goal weight if I ease up on training days wouldn’t I slow my progress down? I’m currently going 4x a week.
what exactly does your diet and fitness entail?1 -
Given that your psychologist is making the request, I'm guessing that it has nothing to do with physical impacts of exercising too much. He/she is probably either trying to curtail potential obsessive/compulsive behavior, or trying to prevent it in the future.
Nothing anybody says on this board should override that guidance since it is specific to your circumstances. Listen to your health professional.3 -
Hi all so my stats are below.
I was 215lbs I am now 180. Lost the through low carb diet for two years I was eating around 1,500 calories and only 50g carbs.
I’m now stuck on 180lbs. My diet is as below: according to MyFitnessPal I’m eating around 1,300-1,400.
My TDEE is 1980 calories and my BMR is 1548.
B- Apple and blueberry Porridge or scrambled eggs on toast with a skinny flat white coffee
Lunch- boiled veg with a protein of my choice sometimes with a boiled potato. And 1 piece of fruit
Snack - 10 almonds or another piece of fruit
Dinner (also post workout ) - white rice with grilled fish or chicken.
Training days
2 days cardio 2 days strength training.
I have a history of yo yo dieting and screened positive for binge eating disorder so allowing myself to eat carbs decreased binge eating episodes. BE episodes normally come up to 50-100 calories and are usually carbs.
Goal weight is 135lbs. I went from losing 2-2.5lbs a week to 0.5-1lbs a week.
Both medical professionals think i analyse food too much and I do feel guilty if I don’t train 4x a week, therefore asking me to try flexible dieting and not stress over ensuring I train 4x a week.
I’m not sure if I’m over training or being too hard on myself.0 -
Hi all so my stats are below.
I was 215lbs I am now 180. Lost the through low carb diet for two years I was eating around 1,500 calories and only 50g carbs.
I’m now stuck on 180lbs. My diet is as below: according to MyFitnessPal I’m eating around 1,300-1,400.
My TDEE is 1980 calories and my BMR is 1548.
B- Apple and blueberry Porridge or scrambled eggs on toast with a skinny flat white coffee
Lunch- boiled veg with a protein of my choice sometimes with a boiled potato. And 1 piece of fruit
Snack - 10 almonds or another piece of fruit
Dinner (also post workout ) - white rice with grilled fish or chicken.
Training days
2 days cardio 2 days strength training.
I have a history of yo yo dieting and screened positive for binge eating disorder so allowing myself to eat carbs decreased binge eating episodes. BE episodes normally come up to 50-100 calories and are usually carbs.
Goal weight is 135lbs. I went from losing 2-2.5lbs a week to 0.5-1lbs a week.
Both medical professionals think i analyse food too much and I do feel guilty if I don’t train 4x a week, therefore asking me to try flexible dieting and not stress over ensuring I train 4x a week.
I’m not sure if I’m over training or being too hard on myself.
you need to listen to the medical professionals....4 -
The most recent recommendations I've read from legitimate scientific sources is that you should increase exercise as you lose weight. It's apparently important to keep the weight off.2
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Hi all so my stats are below.
I was 215lbs I am now 180. Lost the through low carb diet for two years I was eating around 1,500 calories and only 50g carbs.
I’m now stuck on 180lbs. My diet is as below: according to MyFitnessPal I’m eating around 1,300-1,400.
My TDEE is 1980 calories and my BMR is 1548.
B- Apple and blueberry Porridge or scrambled eggs on toast with a skinny flat white coffee
Lunch- boiled veg with a protein of my choice sometimes with a boiled potato. And 1 piece of fruit
Snack - 10 almonds or another piece of fruit
Dinner (also post workout ) - white rice with grilled fish or chicken.
Training days
2 days cardio 2 days strength training.
I have a history of yo yo dieting and screened positive for binge eating disorder so allowing myself to eat carbs decreased binge eating episodes. BE episodes normally come up to 50-100 calories and are usually carbs.
Goal weight is 135lbs. I went from losing 2-2.5lbs a week to 0.5-1lbs a week.
Both medical professionals think i analyse food too much and I do feel guilty if I don’t train 4x a week, therefore asking me to try flexible dieting and not stress over ensuring I train 4x a week.
I’m not sure if I’m over training or being too hard on myself.
You're most likely/simultaneously
Being too hard on yourself
And,
not logging tightly enough.
So,
Listen to your Health care team. Ease off on yourself, mix up your diet/eating/exercise a little.
If it feels like work, then it stops being fun.
As far as health benefit goes, the first 25-50 lbs are where 90% of the health benefit comes.0 -
stanmann571 wrote: »Hi all so my stats are below.
I was 215lbs I am now 180. Lost the through low carb diet for two years I was eating around 1,500 calories and only 50g carbs.
I’m now stuck on 180lbs. My diet is as below: according to MyFitnessPal I’m eating around 1,300-1,400.
My TDEE is 1980 calories and my BMR is 1548.
B- Apple and blueberry Porridge or scrambled eggs on toast with a skinny flat white coffee
Lunch- boiled veg with a protein of my choice sometimes with a boiled potato. And 1 piece of fruit
Snack - 10 almonds or another piece of fruit
Dinner (also post workout ) - white rice with grilled fish or chicken.
Training days
2 days cardio 2 days strength training.
I have a history of yo yo dieting and screened positive for binge eating disorder so allowing myself to eat carbs decreased binge eating episodes. BE episodes normally come up to 50-100 calories and are usually carbs.
Goal weight is 135lbs. I went from losing 2-2.5lbs a week to 0.5-1lbs a week.
Both medical professionals think i analyse food too much and I do feel guilty if I don’t train 4x a week, therefore asking me to try flexible dieting and not stress over ensuring I train 4x a week.
I’m not sure if I’m over training or being too hard on myself.
You're most likely/simultaneously
Being too hard on yourself
And,
not logging tightly enough.
So,
Listen to your Health care team. Ease off on yourself, mix up your diet/eating/exercise a little.
If it feels like work, then it stops being fun.
As far as health benefit goes, the first 25-50 lbs are where 90% of the health benefit comes.
Agreed, I’m concerned if I try flexible dieting I may not reach my goal.
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The science is the science. Adults can decide for themselves.TavistockToad wrote: »
I'll only note that the exercise has to be appropriate to the conditions and if you're trying to lose weight, you should probably consider low-impact cardio (probably).1 -
stanmann571 wrote: »Hi all so my stats are below.
I was 215lbs I am now 180. Lost the through low carb diet for two years I was eating around 1,500 calories and only 50g carbs.
I’m now stuck on 180lbs. My diet is as below: according to MyFitnessPal I’m eating around 1,300-1,400.
My TDEE is 1980 calories and my BMR is 1548.
B- Apple and blueberry Porridge or scrambled eggs on toast with a skinny flat white coffee
Lunch- boiled veg with a protein of my choice sometimes with a boiled potato. And 1 piece of fruit
Snack - 10 almonds or another piece of fruit
Dinner (also post workout ) - white rice with grilled fish or chicken.
Training days
2 days cardio 2 days strength training.
I have a history of yo yo dieting and screened positive for binge eating disorder so allowing myself to eat carbs decreased binge eating episodes. BE episodes normally come up to 50-100 calories and are usually carbs.
Goal weight is 135lbs. I went from losing 2-2.5lbs a week to 0.5-1lbs a week.
Both medical professionals think i analyse food too much and I do feel guilty if I don’t train 4x a week, therefore asking me to try flexible dieting and not stress over ensuring I train 4x a week.
I’m not sure if I’m over training or being too hard on myself.
You're most likely/simultaneously
Being too hard on yourself
And,
not logging tightly enough.
So,
Listen to your Health care team. Ease off on yourself, mix up your diet/eating/exercise a little.
If it feels like work, then it stops being fun.
As far as health benefit goes, the first 25-50 lbs are where 90% of the health benefit comes.
Agreed, I’m concerned if I try flexible dieting I may not reach my goal.
do you think that the medical professionals are trying to stop you reaching your goal? or are they trying to help you reach your goal in a healthy way?1 -
TavistockToad wrote: »
I screened positive for ED but don’t have one per se, according to my psychologist. It doesn’t make sense I have binge eating episodes screened positive but they say I don’t have an ED.
So how does one ease up on diet and produce results?
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OP, most people 'diet' too restrictively (read as: incorrectly). Relaxing self-imposed standards on what is "good" food vs. "bad" food usually fixes nutritional deficits.TavistockToad wrote: »
I screened positive for ED but don’t have one per se, according to my psychologist. It doesn’t make sense I have binge eating episodes screened positive but they say I don’t have an ED.
So how does one ease up on diet and produce results?
The other axiom that applies is that if what you're doing is not working, you should change what you're doing. For some people, this means eating even less - but that's not usually a realistic course of action people take while dieting, because they are usually maxing out their willpower as is.
Don't beat your head against a wall. When people actually squeeze blood from a stone - it tends to be their own blood.
If your style of exercise is high-impact, it is likely you are increasing your total inflammation load beyond usefulness and actually creating problems for yourself.
I think the takeaway is: if you're not satisfied with what is happening to your body, then you should re-examine what you are doing to it.1 -
So how does one ease up on diet and produce results?
You don't. You ease up on yourself and accept that guilting yourself into workouts or following a very strict or radical diet is neither healthy nor sustainable for the long term.
Follow the process and the results will eventually come. Remember that it's natural for weight loss to slow as you lose weight. Based on your numbers, your loss rate is in line with your deficit total.2 -
So how does one ease up on diet and produce results?
You don't. You ease up on yourself and accept that guilting yourself into workouts or following a very strict or radical diet is neither healthy nor sustainable for the long term.
Follow the process and the results will eventually come. Remember that it's natural for weight loss to slow as you lose weight. Based on your numbers, your loss rate is in line with your deficit total.
This^^^ exactly.
Enjoy the process of getting stronger and faster. As you get stronger and faster, you'll be able to make better decisions about goal weight.
Maybe you adjust it up... maybe down.
Maybe you focus on lifting, and accept/acknowledge that that last little bit of fat isn't hurting your ability to move heavy weight.
Maybe you focus on running/biking and decide that a particular goal weight is the sweet spot for the race you want to run.
Goals change as you progress.
You're just at the beginning.
Once you get to a more healthy place mentally, you'll have a better vantage to make decisions about your body.1
This discussion has been closed.
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