this might be a stupid question but...
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stephieleee
Posts: 113 Member
How often should I be adjusting my calorie limit when I'm losing weight to account for the fact that my TDEE will also be decreasing?
Should I just continue with my current calorie limit until I plateau?
Or should I be reviewing it every time I lose 5kg? 10kg?
Any suggestions are much appreciated! Thanks
Should I just continue with my current calorie limit until I plateau?
Or should I be reviewing it every time I lose 5kg? 10kg?
Any suggestions are much appreciated! Thanks
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Replies
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I adjust mine for every 5 pounds I go down. So I think that would be about every 2-3 kg? I think if you do the above that might be too much time in between.0
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I don't plan to adjust mine until maintenance is needed5
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It's entirely up to what works for you. I just picked a comfortable calorie intake amount and let the rate decline rather than adjusting for different calorie goals.7
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I did not adjust mine, MFP adjusted it for me.7
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If you do the automatic set-up in MFP it will ask you to recalculate after each 10 lb lost.3
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I did it every 10 pounds.1
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I've found that as I lose weight, and I get closer to goal, I have to adjust my calorie goal UP if I want to keep losing. Sounds backwards, but it was suggested to me a while ago when I hit a plateau ... and it works for me.
Oh... should have mentioned, I started with a 1200 calorie a day goal, I set it myself.15 -
I guess it depends on how you want to lose weight.
I’ve stayed on 1600cal for the last 10 months, and have lost consistently throughout this time. It has slowed down as I’ve lost, but I’ve also got more active, so that has helped balance things out.
I decided that I’d rather lose weight slower and be happier with my calorie intake because it felt sustainable, than lose weight faster and have to keep adjusting to fewer calories. Have lost nearly 70lb now.12 -
poisonesse wrote: »I've found that as I lose weight, and I get closer to goal, I have to adjust my calorie goal UP if I want to keep losing. Sounds backwards, but it was suggested to me a while ago when I hit a plateau ... and it works for me.
Oh... should have mentioned, I started with a 1200 calorie a day goal, I set it myself.
What people often find is that when they bump calories up a bit, non-exercise activity (calories out) increases as well for a net loss. And if they're also engaging in planned exercise, they feel energized to work out harder.6 -
I do every five pounds...which reminds me, I need to adjust it right now lol0
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Never even thought about it, i like what im doing now, its a long term goal so im in no rush and slowly but surely the weight is dropping.
Try dumping all alcohol , its has changed the shape of me in 10 weeks9 -
Leannep2201 wrote: »I guess it depends on how you want to lose weight.
I’ve stayed on 1600cal for the last 10 months, and have lost consistently throughout this time. It has slowed down as I’ve lost, but I’ve also got more active, so that has helped balance things out.
I decided that I’d rather lose weight slower and be happier with my calorie intake because it felt sustainable, than lose weight faster and have to keep adjusting to fewer calories. Have lost nearly 70lb now.
Yeah that's kind of why I'm asking. I like my calorie goal at the moment. It's comfortable and I don't feel like I'm starving or missing out on anything. I'm currently eating 1600-1700 net, and I feel like eating less will make me want to binge eat. There will definitely be room for me to add some more activity so that should hopefully help! Thanks3 -
holycrosser wrote: »Never even thought about it, i like what im doing now, its a long term goal so im in no rush and slowly but surely the weight is dropping.
Try dumping all alcohol , its has changed the shape of me in 10 weeks
I've never had a drink in my life so that's not cause of my weight8 -
poisonesse wrote: »I've found that as I lose weight, and I get closer to goal, I have to adjust my calorie goal UP if I want to keep losing. Sounds backwards, but it was suggested to me a while ago when I hit a plateau ... and it works for me.
Oh... should have mentioned, I started with a 1200 calorie a day goal, I set it myself.
I noticed you got some woos...and wanted to confirm a similar situation. I am extremely active and as I build muscle over fat, I am needing about 100 calories more per day. For energy and I am losing, so no woo people. Everyone’s bodies may be different!
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stephieleee wrote: »Leannep2201 wrote: »I guess it depends on how you want to lose weight.
I’ve stayed on 1600cal for the last 10 months, and have lost consistently throughout this time. It has slowed down as I’ve lost, but I’ve also got more active, so that has helped balance things out.
I decided that I’d rather lose weight slower and be happier with my calorie intake because it felt sustainable, than lose weight faster and have to keep adjusting to fewer calories. Have lost nearly 70lb now.
Yeah that's kind of why I'm asking. I like my calorie goal at the moment. It's comfortable and I don't feel like I'm starving or missing out on anything. I'm currently eating 1600-1700 net, and I feel like eating less will make me want to binge eat. There will definitely be room for me to add some more activity so that should hopefully help! Thanks
As you get closer to goal your weight loss needs to slow down so there is nothing inherently wrong with sticking to the same calorie allowance unless you're in a very aggressive deficit, it just means you'll gradually have a smaller deficit than you originally had.
It is however a good idea to take a diet break now and again not just for your body but also for your mind. https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
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tinkerbellang83 wrote: »stephieleee wrote: »Leannep2201 wrote: »I guess it depends on how you want to lose weight.
I’ve stayed on 1600cal for the last 10 months, and have lost consistently throughout this time. It has slowed down as I’ve lost, but I’ve also got more active, so that has helped balance things out.
I decided that I’d rather lose weight slower and be happier with my calorie intake because it felt sustainable, than lose weight faster and have to keep adjusting to fewer calories. Have lost nearly 70lb now.
Yeah that's kind of why I'm asking. I like my calorie goal at the moment. It's comfortable and I don't feel like I'm starving or missing out on anything. I'm currently eating 1600-1700 net, and I feel like eating less will make me want to binge eat. There will definitely be room for me to add some more activity so that should hopefully help! Thanks
As you get closer to goal your weight loss needs to slow down so there is nothing inherently wrong with sticking to the same calorie allowance unless you're in a very aggressive deficit, it just means you'll gradually have a smaller deficit than you originally had.
It is however a good idea to take a diet break now and again not just for your body but also for your mind. https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
Thanks for this! I've been wondering about refeeds and what they are, that was going to be my follow up question lol. I shall have a look into this1 -
stephieleee wrote: »Leannep2201 wrote: »I guess it depends on how you want to lose weight.
I’ve stayed on 1600cal for the last 10 months, and have lost consistently throughout this time. It has slowed down as I’ve lost, but I’ve also got more active, so that has helped balance things out.
I decided that I’d rather lose weight slower and be happier with my calorie intake because it felt sustainable, than lose weight faster and have to keep adjusting to fewer calories. Have lost nearly 70lb now.
Yeah that's kind of why I'm asking. I like my calorie goal at the moment. It's comfortable and I don't feel like I'm starving or missing out on anything. I'm currently eating 1600-1700 net, and I feel like eating less will make me want to binge eat. There will definitely be room for me to add some more activity so that should hopefully help! Thanks
If it's broke, don't fix it. But really, if you're comfortable with the eating within your calorie limit and your losing at a healthy rate (generally the limit is no more than 1% of current body weight), then your doing just right for you. When it does start to take you can either adjust the calories you eat down or increase your exercise, aka increase the calories you burn.
You'll reach points where you'll want the deficit to decrease regardless because as you get closer to goal, you want to start losing at a slower rate. This not only helps you by keeping within the 1% range, but also helps you about huge calorie jumps when you get to goal. If you have to go from a 750-1000 calorie deficit to eating at maintenance, some people experience anxiety about putting the weight back on. This is worsened by the fact that increasing your calories causes a, usually temporary, jump in the scale. This is usually because of water weight because increased calories generally means increased salt and carbs. If the gap between where you're eating and maintenance is smaller, the jump in the scale is usually smaller. Plus, it's mentally easier to say to yourself, "I get to eat an extra 250 calories!" As opposed to saying, "I need to eat an extra 1000 calories" which, for women, can increase your daily calories by 1/2 to almost doubling.
With diet breaks, these are a great idea for mental health. You can stop being quite as strict on yourself and allows you to fit in some foods you wouldn't normally eat. Usually people will take a few days to a week of eating at maintenance and normally it's not a free for all but still trying for eating a nutrient dense diet overall while allowing for treats. Great for the week of Thanksgiving if you're in the US! I know there are recommended time frames for when you should take diet breaks (I can't remember off the top of my head) but personally, part of it is being self aware. If you've been in a calorie deficit for 6 months and you've spent the last two weeks feeling pissy about it, maybe it's time to take a week off, breathe a little, and reevaluate your motives to make sure they still hold true and that your going to continue for the right reasons. Heck, I'm even toying with the idea of being in maintenance from Thanksgiving through Christmas so I can practice maintenance during the holidays for the future and to allow myself to enjoy the holidays with the added pressure.
Sorry this is long!! It seems like you're very self aware about what is working for you and doing it in a healthy manner. Good luck!5 -
I lost most of my weight at 1600-1700 too. My maintenance turns out to be about 2000, so that was a good place for me to be. I had energy, wasn't starving and when I did some exercise I ate a couple or three hundred more.
Some people just calculate their maintenance calories at their goal weight and use that...which is a good way as well.3 -
Readjust when you stop losing (or massively slow). If you're happy on your current goal, and you're losing weight at a speed you're happy with, then why change?2
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