Calorie deficit energy levels vs fitness goals
shiny_shiny
Posts: 14 Member
Does anyone else have issues with low energy and muscle weakness when they're in a calorie deficit and if so, how do you manage that?
I exercise a lot, it's an important part of my life. But whenever I try to maintain a calorie deficit, almost immediately I notice I can't lift as heavy; can't run as fast; can't push myself to the extent that I would do in maintenance.
I find this even in a fairly mild deficit and even if I'm getting a decent amount of protein. I'm not low carb.
How do you push your weight loss and fitness goals at once? I really don't want to choose between them!
I exercise a lot, it's an important part of my life. But whenever I try to maintain a calorie deficit, almost immediately I notice I can't lift as heavy; can't run as fast; can't push myself to the extent that I would do in maintenance.
I find this even in a fairly mild deficit and even if I'm getting a decent amount of protein. I'm not low carb.
How do you push your weight loss and fitness goals at once? I really don't want to choose between them!
0
Replies
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If you don't have much weight to lose, it's just difficult. You don't give any context...
At the end of my weight loss I had a 250 cal per day deficit. It took me almost a year to lose 15 pounds and I was hungry pretty much daily. Even in maintenance now I have quite a good amount of hunger for a couple hours before my meals. I know I'm eating at the right amount, I've been logging food and exercise for years.
Maybe you need a bit more food, or need to tighten up your food logging.6 -
Thanks for your reply. No, I don't have much to lose, relatively: I'm 5'4" and 143 pounds (female, 38). A 15 pound loss would get me where I want to be, but it's not my natural build.
I am fastidious about tracking when I do it so I don't think inaccuracy is the problem--I'm either doing it or I'm not IYKWIM!
I can handle feeling hungry to an extent but the weakness when I exercise is frustrating. Perhaps I just need to get used to below par performance until I reach my goal (which might take, as you note, a very long time).4 -
I feel you and wish I knew the answer. I've been fighting 10lbs for a year for that reason (after losing 100lbs)! I'm a runner and so I'm constantly balancing the rungry with the last few lbs I'd like to drop.
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shiny_shiny wrote: »Thanks for your reply. No, I don't have much to lose, relatively: I'm 5'4" and 143 pounds (female, 38). A 15 pound loss would get me where I want to be, but it's not my natural build.
I am fastidious about tracking when I do it so I don't think inaccuracy is the problem--I'm either doing it or I'm not IYKWIM!
I can handle feeling hungry to an extent but the weakness when I exercise is frustrating. Perhaps I just need to get used to below par performance until I reach my goal (which might take, as you note, a very long time).
Yeah, well just know it's hard for everyone once they get to this level. It's a very small deficit and a lot of self-discipline - something I did not enjoy one bit.
The good thing is that I won't put on the weight again, it was such a long difficult slog that I just don't want to have to go back there.
Keep going. Patience is your best friend at this point. There were lots of days I went way off-plan in that last 15 pounds because did I mention I was hungry?
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Provided you aren't in too steep of a deficit and aren't lower carb, which it sounds like you aren't, sometimes it helps to play around with meal timing, in particular including fast carbs pre-workout. Candy, dried fruit, juice, etc. Also incorporating refeeds has helped me, in particular before and the day of really heavy workout days. I have found I have to prioritize exercise.. I find I won't recover adequately doing 4-5 days of lifting plus intense cardio sessions, something will suffer.. so maybe pick a goal (either running, lifting etc) and make that your priority for now.8
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shiny_shiny wrote: »Does anyone else have issues with low energy and muscle weakness when they're in a calorie deficit and if so, how do you manage that?
I exercise a lot, it's an important part of my life. But whenever I try to maintain a calorie deficit, almost immediately I notice I can't lift as heavy; can't run as fast; can't push myself to the extent that I would do in maintenance.
I find this even in a fairly mild deficit and even if I'm getting a decent amount of protein. I'm not low carb.
How do you push your weight loss and fitness goals at once? I really don't want to choose between them!
You've received some great tips already. I would add that if you are doing a high volume of cardio work, you just need adequate fuel if you want to perform. I'm very familiar with the challenge of trying to drop weight while building cardio fitness. You didn't say how much or what type of running you are doing ( other than "a lot") so I don't know if suggesting intra workout fueling is appropriate. Are your long runs in excess of 90 minutes? If you're running for 2-3 hours, you'll definitely notice performance degradation if you don't have a fueling strategy. (I'm also making the assumption that you're not a "fat adapted" athlete). The other point I'd offer is to have a recovery meal (whether a drink or food) within 30-60 minutes of ending your workout, if you're not doing that already.
Finally, your strategy might vary based on your goal. I consulted a registered dietician before pursuing a final push to get lean during a 12 week build to an endurance race in 2017. During this training block, I consumed 6 meals a day to manage hunger while in a slight deficit, as well as consuming liquid fuels during my long workouts to keep performance degradation in check. It is definitely a balancing act.6 -
cmriverside wrote: »shiny_shiny wrote: »Thanks for your reply. No, I don't have much to lose, relatively: I'm 5'4" and 143 pounds (female, 38). A 15 pound loss would get me where I want to be, but it's not my natural build.
I am fastidious about tracking when I do it so I don't think inaccuracy is the problem--I'm either doing it or I'm not IYKWIM!
I can handle feeling hungry to an extent but the weakness when I exercise is frustrating. Perhaps I just need to get used to below par performance until I reach my goal (which might take, as you note, a very long time).
Yeah, well just know it's hard for everyone once they get to this level. It's a very small deficit and a lot of self-discipline - something I did not enjoy one bit.
The good thing is that I won't put on the weight again, it was such a long difficult slog that I just don't want to have to go back there.
Keep going. Patience is your best friend at this point. There were lots of days I went way off-plan in that last 15 pounds because did I mention I was hungry?
Congratulations on getting to goal! Long difficult slog indeed. Oddly it sort of does help to know it's this hard for everyone.1 -
fitoverfortymom wrote: »I feel you and wish I knew the answer. I've been fighting 10lbs for a year for that reason (after losing 100lbs)! I'm a runner and so I'm constantly balancing the rungry with the last few lbs I'd like to drop.
That's amazing, well done! I feel your pain...0 -
Sometimes people find that the cardio-induced hunger far outpaces the calories burned from it. I agree that you should pick a goal - lifting, for example - and scale back on the other activities to see if that makes a difference.5
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Provided you aren't in too steep of a deficit and aren't lower carb, which it sounds like you aren't, sometimes it helps to play around with meal timing, in particular including fast carbs pre-workout. Candy, dried fruit, juice, etc. Also incorporating refeeds has helped me, in particular before and the day of really heavy workout days. I have found I have to prioritize exercise.. I find I won't recover adequately doing 4-5 days of lifting plus intense cardio sessions, something will suffer.. so maybe pick a goal (either running, lifting etc) and make that your priority for now.
i agree with all of this.
play with your macros and what you eat when.
i am a runner, so the runger is real - struggle to lose weight in a deficit, once my long runs get past 10 miles, so at that point i stick to maintenance for a few weeks. i stick to a deficit of 250 cals with a maintenance every 6 weeks.3 -
Provided you aren't in too steep of a deficit and aren't lower carb, which it sounds like you aren't, sometimes it helps to play around with meal timing, in particular including fast carbs pre-workout. Candy, dried fruit, juice, etc. Also incorporating refeeds has helped me, in particular before and the day of really heavy workout days. I have found I have to prioritize exercise.. I find I won't recover adequately doing 4-5 days of lifting plus intense cardio sessions, something will suffer.. so maybe pick a goal (either running, lifting etc) and make that your priority for now.
That's all really useful--thank you. I'll look into refeeds (I've never purposefully done this) and the dried fruit tip.
I expect I am trying to do too many activities but I'll find it hard to choose between them!2 -
I would second refeeds. I try to do them purposefully, but due to TOM, sometimes they just sneak up and I
I'm like, "Welp, we're having a refeed weekend." It does help, though, having a time during the month where you can feel full again instead of that constant, nagging hunger. I seemed to be able to power through hunger when I was bigger (maybe it wasn't real hunger?) vs. now when I know I'm hungry and I know I've burned mad calories through vigorous exercise.5 -
shiny_shiny wrote: »Does anyone else have issues with low energy and muscle weakness when they're in a calorie deficit and if so, how do you manage that?
I exercise a lot, it's an important part of my life. But whenever I try to maintain a calorie deficit, almost immediately I notice I can't lift as heavy; can't run as fast; can't push myself to the extent that I would do in maintenance.
I find this even in a fairly mild deficit and even if I'm getting a decent amount of protein. I'm not low carb.
How do you push your weight loss and fitness goals at once? I really don't want to choose between them!shiny_shiny wrote: »Thanks for your reply. No, I don't have much to lose, relatively: I'm 5'4" and 143 pounds (female, 38). A 15 pound loss would get me where I want to be, but it's not my natural build.
I am fastidious about tracking when I do it so I don't think inaccuracy is the problem--I'm either doing it or I'm not IYKWIM!
I can handle feeling hungry to an extent but the weakness when I exercise is frustrating. Perhaps I just need to get used to below par performance until I reach my goal (which might take, as you note, a very long time).
What weekly weight loss goal did you select? With only 15 pounds to lose don't use more than a half pound per week.
What percentage of your exercise calories are you eating back?2 -
I've honestly just accepted that it's a way of life at this point, lol, and just prioritized one goal at a time instead of trying to accomplish everything and feeling like crap.
I had a coach once tell me that you can't ride two horses with one rear end...and I thought it was funny, but there's truth to it.8 -
Maybe try changing up your food choices a little—what about a pre-workout snack that’ll give you some carbs for energy? If there’s a while between when you last ate and your workout (say you eat lunch and then workout after work) you may just be puttering out of energy.
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kshama2001 wrote: »What weekly weight loss goal did you select? With only 15 pounds to lose don't use more than a half pound per week.
What percentage of your exercise calories are you eating back?
I'm not eating back exercise calories because I don't know that i can trust them, due to having 2 Garmin devices in the last few years that have given very different readings for incidental exercise! I'm eating 1500 calories a day which seems to be enough to feel more or less normal most of the time, but when I work out, I feel the difference.0 -
Maybe try changing up your food choices a little—what about a pre-workout snack that’ll give you some carbs for energy? If there’s a while between when you last ate and your workout (say you eat lunch and then workout after work) you may just be puttering out of energy.
Yeah. It's a good point. I eat after workouts, not before.0 -
shiny_shiny wrote: »kshama2001 wrote: »What weekly weight loss goal did you select? With only 15 pounds to lose don't use more than a half pound per week.
What percentage of your exercise calories are you eating back?
I'm not eating back exercise calories because I don't know that i can trust them, due to having 2 Garmin devices in the last few years that have given very different readings for incidental exercise! I'm eating 1500 calories a day which seems to be enough to feel more or less normal most of the time, but when I work out, I feel the difference.
if you aren't confident with your exercise cals, then use a TDEE calculator to get your calorie goal. given your stats 1500 is not enough for your activity level.3 -
shiny_shiny wrote: »kshama2001 wrote: »What weekly weight loss goal did you select? With only 15 pounds to lose don't use more than a half pound per week.
What percentage of your exercise calories are you eating back?
I'm not eating back exercise calories because I don't know that i can trust them, due to having 2 Garmin devices in the last few years that have given very different readings for incidental exercise! I'm eating 1500 calories a day which seems to be enough to feel more or less normal most of the time, but when I work out, I feel the difference.
Okay, that's your problem. You need to eat at least some of your exercise cals. Most people start with 50-75%, track for 4-6 weeks and adjust up or down as necessary.7 -
shiny_shiny wrote: »Does anyone else have issues with low energy and muscle weakness when they're in a calorie deficit and if so, how do you manage that?
I exercise a lot, it's an important part of my life. But whenever I try to maintain a calorie deficit, almost immediately I notice I can't lift as heavy; can't run as fast; can't push myself to the extent that I would do in maintenance.
I find this even in a fairly mild deficit and even if I'm getting a decent amount of protein. I'm not low carb.
How do you push your weight loss and fitness goals at once? I really don't want to choose between them!
You've received some great tips already. I would add that if you are doing a high volume of cardio work, you just need adequate fuel if you want to perform. I'm very familiar with the challenge of trying to drop weight while building cardio fitness. You didn't say how much or what type of running you are doing ( other than "a lot") so I don't know if suggesting intra workout fueling is appropriate. Are your long runs in excess of 90 minutes? If you're running for 2-3 hours, you'll definitely notice performance degradation if you don't have a fueling strategy. (I'm also making the assumption that you're not a "fat adapted" athlete). The other point I'd offer is to have a recovery meal (whether a drink or food) within 30-60 minutes of ending your workout, if you're not doing that already.
Finally, your strategy might vary based on your goal. I consulted a registered dietician before pursuing a final push to get lean during a 12 week build to an endurance race in 2017. During this training block, I consumed 6 meals a day to manage hunger while in a slight deficit, as well as consuming liquid fuels during my long workouts to keep performance degradation in check. It is definitely a balancing act.
I somehow missed this yesterday but this is so insightful, thank you!
I'll sometimes work out twice a day but it's never for longer than an hour unless I'm hiking so intra workout fueling probably isn't necessary. I spin, run and do Crossfit. (I also walk with my dogs but that's low intensity and I feel fine for that.)
I expect there would be a lot of meal prep involved during that 6 meal a day push? It sounds as though you're a different level of "athlete" from me (I'm a hobbyist at best) but I expect I could learn a lot from you.0 -
Are you getting enough protein?
Do you take rest days?
The body has a great way of naturally telling us its needs, any time I experienced lack of energy/fatigue it was one of those two things I have mentioned.0 -
Do you eat during workouts? If I'm lifting for 2+ hours, I bring snacks.0
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LivingtheLeanDream wrote: »Are you getting enough protein?
Do you take rest days?
The body has a great way of naturally telling us its needs, any time I experienced lack of energy/fatigue it was one of those two things I have mentioned.
Sunday's usually my rest day as is Tuesday, kind of (a 30 minute abs class and an hour's dog walk but that's it). I'm getting 80-100g protein per day; Im working really hard on that actually because I don't eat much meat. I think it's helping with satiety. Energy, not so much.0 -
deputy_randolph wrote: »Do you eat during workouts? If I'm lifting for 2+ hours, I bring snacks.
My classes only last an hour but that's a good tip!1 -
shiny_shiny wrote: »kshama2001 wrote: »What weekly weight loss goal did you select? With only 15 pounds to lose don't use more than a half pound per week.
What percentage of your exercise calories are you eating back?
I'm not eating back exercise calories because I don't know that i can trust them, due to having 2 Garmin devices in the last few years that have given very different readings for incidental exercise! I'm eating 1500 calories a day which seems to be enough to feel more or less normal most of the time, but when I work out, I feel the difference.
There’s your answer. You need to actually fuel your workouts. If you don’t trust MFP, use a TDEE calculator and come up with a 250-calorie deficit a day from that.
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Sanity check...
- Are you losing weight? Yes Do you feel good and have decent energy? Yes -- keep doing what you're doing
- Are you losing weight? Yes Do you feel good and have decent energy? No -- eat a little more
- Are you losing weight? No Do you feel good and have decent energy? Yes -- eat a little les
- Are you losing weight? No Do you feel good and have decent energy? No -- something doesn't make sense, needs more discussion.
If you pass that sanity check, then it's really just finding what works for you and what doesn't. I'd suggest playing around with meal timing and/or macro levels as a first step.5 -
collectingblues wrote: »
There’s your answer. You need to actually fuel your workouts. If you don’t trust MFP, use a TDEE calculator and come up with a 250-calorie deficit a day from that.
OK. According to IIFYM my TDEE should be 2100. So with a deficit of 250 cals that leaves 1850.
I think I'll try this for a week or two and see how I feel
5 -
shiny_shiny wrote: »collectingblues wrote: »
There’s your answer. You need to actually fuel your workouts. If you don’t trust MFP, use a TDEE calculator and come up with a 250-calorie deficit a day from that.
OK. According to IIFYM my TDEE should be 2100. So with a deficit of 250 cals that leaves 1850.
I think I'll try this for a week or two and see how I feel
sounds like a better calorie goal to me. enjoy the extra calories!4 -
shiny_shiny wrote: »collectingblues wrote: »
There’s your answer. You need to actually fuel your workouts. If you don’t trust MFP, use a TDEE calculator and come up with a 250-calorie deficit a day from that.
OK. According to IIFYM my TDEE should be 2100. So with a deficit of 250 cals that leaves 1850.
I think I'll try this for a week or two and see how I feel
Much better. That's about where I lose, 1700-1900.2 -
Sanity check...
- Are you losing weight? Yes Do you feel good and have decent energy? Yes -- keep doing what you're doing
- Are you losing weight? Yes Do you feel good and have decent energy? No -- eat a little more
- Are you losing weight? No Do you feel good and have decent energy? Yes -- eat a little les
- Are you losing weight? No Do you feel good and have decent energy? No -- something doesn't make sense, needs more discussion.
If you pass that sanity check, then it's really just finding what works for you and what doesn't. I'd suggest playing around with meal timing and/or macro levels as a first step.
The problem is, I've never managed to get the balance right and achieve that holy grail described in the first line!0
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