Satisfiedwithbetter wrote: »
It’s pretty easy. I’m sure everything adds up for you in your journey right now. Some way or another. It has for me in the past. Eventually, something may not add up for you and you’ll begin to question why. At first you’ll say, it falls somewhere between what’s in your stomach, intestines, bladder and water retention, and then you might start blaming the calories that your eating to be wrong, and then ultimately it will just be different, or you’ll just accept it to be different. But what do I know, having lived it myself several times. I’m probably different than everyone else, and of course, I’ve never suffered from the effects of perfectionism, and the process of being so anal about something like CICO.@NovusDies I honestly wish you the best with your own experiment. It’s really nice when results add up, but can be very disappointing when they don’t. I’ve been disappointed enough by it in my life to understand there is more involved than CICO, at least for me.
I’m not saying a deficit in calories isn’t important and more importantly learning how not to overeat, I’m just saying there is a lot more to the equation for me.
Satisfiedwithbetter wrote: »
Again, I’m glad CICO works for you. Further, if I had all the answers I wouldn’t be using MFP. I do have personal experiences with what has and hasn’t worked for me, and resemble all of the above results, failures and successes, but mostly failures. I have learned that not all calories are created equal as far as our body is concerned. I may not be a peer-reviewed study as you so expect to consider, but I am confident and committed to this truth, my truth. Again, we live and learn. Your experience can be different from mine. I am not a doctor, a nutritionist, a dietician, or anything that resembles an expert in the field of weight loss. I am a morbidly obese person with 20 year of failures under my belt, currently size 50.
merph518 wrote: »
Personally, I'm fine with people believing whatever they want to believe. But you should probably hold back when it comes to offering advice to others based on your personal theories. That said, your positivity has been contagious since you joined, please continue to share that.
ConfidentRaven wrote: »
I thought I would do a check in and follow up on how things have gone post deficit. I had a little trouble getting fully back on track, very similar to what I experienced when I first started. I’m back fully on track and I’ve been eating at less of a deficit than before the break. However, I’m now losing at a healthier and more consistent pace, with far less binge moments.
I’ve set my calorie goals to lose a pound a week, but often eat to lose two a week. I’m enjoying having this flexibility and wish that I had done it this way from the start.
maiomaio71 wrote: »
I have a question that doesn't really belong here but might kind of be relevant to this thread. I'm changing my routine and my "normal" foods to see how it affects my satiety and my weightloss. For example I've eaten 40g porridge every morning since forever. I eat at 6am and then have lunch at 1pm and porridge keeps me full for those 7 hours. I'm now trying a more protein-rich breakfast for the same calories, to see if anything changes. Have any of you made specific changes to your diet? Is anyone like me and eats the same breakfast and lunch most days? My dinners are widely varied because I love to cook and family appreciate my cooking, but the other meals are pretty much the same everyday. Does this impact on weightloss? Do our bodies become accustomed to certain foods? I'm also trying to increase my lunch calories and decrease my dinner calories to spread the distribution more evenly over the day. It's just an experiment to see if it has an impact but wondered what your experiences had been.
NovusDies wrote: »
One of our new members @ConfidentRaven is considering taking a deficit break. I think it can be a very important tool so I thought we could discuss it.
I am no expert but it is a subject that interests me. I have taken one every 6 months except for recently when I postponed it for surgery.What is a deficit break?
It is a period of at least 10 days or more of eating at maintenance or just slightly above it. During this period of time it is recommended that your total carbs meet or exceed 100 grams per day.
The purpose is physical and mental.
Physically many of your hormone levels are impacted by a prolonged calorie deficit. Your BMR also declines slightly while you are in a deficit. People with larger amount of fat stores have more protection against permanent metabolism decline so the frequency is optional. For people with far fewer fat stores a diet break every 3 months is recommended to protect against adaptive thermogenisis.
As I understand it, it takes 7 days for your hormone levels to reset and at least 3 more days to stabilize for awhile which is why there is a 10 day minimum. Most people just take a full 2 weeks.
Mentally the benefits vary from person to person. You would hope that it would be a period where you would relax and enjoy a little more food and get you mentally recharged and ready to resume. I think it would definitely help prevent someone from experiencing diet fatigue. Some people actually see the scale drop during the break and I believe it is because when their stress declines so does their cortisol which releases water weight.
I think the only drawback is for people who have been too aggressive and strict with themselves. They may not want to resume their course at the end of the break.
You would also need to understand that your scale will likely go up during and for 5ish days afterwards.
You would think that the delay in weight loss would be a drawback but I do not consider it one. I don't think it is all that mentally healthy if a person cannot even consider taking a break for that reason. I like knowing that I can do it.
Edited To Change from Diet Break to Deficit Break
lauriekallis wrote: »
I've been thinking about going on a deficit break. Because I've just been hungry lately. Not bingey. Hungry. I'm on my third day in a row of maintenance/near maintenance and maybe I'll just continue? My birthday is toward the end of this month - so I was considering doing a 10 day break then. But. Maybe it is already happening now? lol. Not sure.
I was so determined to get things moving again after the holidays that I may have set my deficit higher than it should be. It also feels like it just gets harder the closer I get to my goal - whatever that will end up being. So maybe a deficit break now and a lower deficit afterwards - a more gentle approach to these last ??? 10/20 pounds would be a good idea. I just get so impatient!
And, this will sound odd...but parts of me have been feeling a bit too skinny lately! I've not used my arms/core muscles too much because I'm waiting for surgery and as a result I've lost a lot of muscle. It almost spooks me to see how thin my shoulders and upper torso have become. There is plenty of loose skin on my arms, and plenty of fat down below my ribcage and my thighs, but above is weirdly boney.
So maybe aiming for maintenance while I adjust to this kinda of mixed up body is a good plan?
Hopefull if I do this now, I can pull it off without going off track completely! I'm still going to carry on with my 7 daily goals. I've been having rice cakes lately - and they seem okay, so I've tweaked my previous "avoid refined carbs" goal to "avoiding wheat-based refined carbs". Hopefully if I stick to the goals, and just switch to maintenance calories 7 days of the week rather than 2, I can keep it together.
Wish me luck fellow losers!
PAV8888 wrote: »
During recovery from surgery eating at maintenance is probably a better plan in terms of healing than trying to maintain a deficit, especially with the skin stuff .
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