Hey everyone,

Over the last 3 weeks I've lost 11lbs, aiming for 1500-1700cal each day. I do an hour of intense exercise 6X per week. At first I wasn't hungry, but now I am getting hunger pangs. I also want a more gradual weigfht loss, one that is sustainable in the very long term. So I'm thinking of increasing my calories to 1800 per day for a month or so, then taking it to 1700 and so on, shooting for a 500cal deficit.

My question is, because I was at a 800-900cal deficit each day, and now I'm decreasing that to a 400-500cal deficit, will I regain some of the weight I lost?

I.e. now that I've started on a 800cal deficit, will I always need to shoot for that to lose weight?

Thanks in advance,

Martie

As long as there is still a defict, you shouldn't gain anything back. You just won't lose as much as quickly.

What Judith said! The weight will only come back if you end up having a calorie surplus. Well, not accounting for normal weight fluctuations.

Congrats on you progress thus far!

What the others have said.

Also you might find that you jump start your weight loss a little by eating a bit more. I know that sounds counter-intuitive, but if you're really feeling hunger pangs and doing that much exercising, your body might function better and build a stronger, more active metabolism by having a little more fuel to work with.

I found out that when I was really working out and lifting weights, I *had* to increase my calories or my weight loss stalled. Lately I've not been so good about my lifting schedule (or my entire working out schedule for that matter), and I can cut back a little (I'm also not as hungry).

.

I don't have anything to specifically add, except to say I have found this to be an ongoing process and frequently tweak or change what I'm doing. Not just in terms of calories, but often other goals. For example, when I started lifting more, I increased the amount of protein I was eating (promotes muscle repair and growth).

So, good luck adding a little food back in, and give it a couple of weeks to suss out what's going on.

Yep. As long as there's a deficit, you shouldn't gain.

However, remember that all these numbers are only estimated. It's possible to be off on that, only because the tools aren't that accurate (and can't be--we are all different). So, if after a couple of weeks you're gaining, you'll know that you need to change something.

Water weight fluctuation can often mean a 2-3 pound difference, sometimes more.

Jay