The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I like "get in and get out" personally because being in a deficit sucks! I've done the slow and steady where I am eating "somewhat" below maintenance and then I have a cheat meal or two and blow the effort. Doing something like OPT or OPT remix is 12 weeks...84 days and I'm DONE!
I personally think, if you can handle it, to get dieting down over as quickly (and smartly) as possible. That doesn't mean there isn't a place for the slow and steady, I think there are pros and cons to both sides.
The problem is that the average person, hell even educated "dieters" don't know how to do quickly right.
I am curious how people are defining "slow and steady" i.e is it about the amount of deficit you are in or the amount lost each week?
For me, the "get in get out" approach yields a .5-1 lb loss per week. That is with a 35-40% deficit that has me eating 1100-1200 cals/day. My loss seems to be more of the "slow and steady" rate but my deficit is pretty severe (at least to me) I seem to be one of the lucky few who are outliers to the standard BMR formulas. A 35% deficit according to the formula is 1350 but I can't lose if I eat that.
I was just curious what kind of losses other people have who do a 35-ish% deficit like in OPT.
LaraT,
I read somewhere that many women who are trying to lose the last few pounds will need to do more cardio so they dont drop their calories too much below 1200. So in order to speed your progress,this may be what you need to do.
I was just curious what kind of losses other people have who do a 35-ish% deficit like in OPT.
That's actually a great question. I consider what I'm doing is slow and steady, but from results over the last year and a bit I'm not so sure. Is a little over 1.75 lbs/week slow and steady? I'm probably at about a 30% deficit (although went back and forth / on and off for a while). When I stick to consistent losses, I take a week off every 12. When I'm not consistent, I don't bother.
I've been at about a 35% deficit for 3 weeks. I"m 5'9", 150lbs and am eating 1350-1400 cals/day, with about 130 g of protein and carbs around 110. I am losing a lot of weight. I'm also hungry pretty much all the time. I keep pressing on because I really like the 'get in get out' concept. I've been screwing around forever trying to lose weight eating in the 1600-1800 range. I even find that deficit a challenge but at least now I am seeing some real change for my trouble. I do find that I have to have a 'cheat' day or meal every week or so if just for psychological reasons.
LaraT,
I read somewhere that many women who are trying to lose the last few pounds will need to do more cardio so they dont drop their calories too much below 1200. So in order to speed your progress,this may be what you need to do.
well I have more than just the few last lbs to lose. More like 12!
Lots of cardio makes me very hungry and harder to stick to the deficit. I currently do cardio 2-3 x/week plus lots of daily walking. Then I lift 2-3x/week. This amount of exercise seems to be enough to maintain my fitness level (even imporve some, I have been going up on my lifts) without getting too hungry/fatigued which then = eating more.
Loss rate is relevant to loss need. For someone who is obese it can be 3-4 pounds a week. For someone who in towards the 15-20 range it can be 1-2 pounds per week.
It also depends on lifestyle and the amount of caloric deficit you can achieve without training. Someone who moves around all day can with greater ease achieve faster loss with less feeling of stress because increase of movement is natural VS someone who has to hop on a treadmill for 2 hours.
get in and get out, or the slow and steady approach?
Linear Mode
