With a hectic travel schedule and toddlers at home, the only way I could mentally keep training palpable was to resign myself to not striving for strength progress.
My diet is much more controllable, though, so I have been dieting 3/4 of every month (when not traveling) and have lost 30 lbs in the last year while keeping my strength the same. I’ve gotten down to a basically visible six-pack. I’m far from bodybuilding lean, but I definitely look athletic lean. I plan to keep going through at least the end of summer as I’m pleased with what I’m seeing and it hasn’t been that difficult.
I remember some results from the biggest losers studies and possibly others suggesting that extended dieting may cause changes and lower metabolism. I can’t remember if this was just because of the EXTREME rate of weight loss though (which mine is not).
Considering I’m already lean-ish, should I be concerned about dieting for this long? Are there any benefits to adding a maintenance or bulk phase other than the mental break? It’s actually mentally easier for me right now not to change my habits (eating less and doing the same 3x a-week routine with the goal of strength maintenance) than it is trying to eat more but feeling pressured to raise intensity/volume at the gym.
Thanks
Nice job on your progress, dude. Very impressive!
There are a few questions in here as i I see them:
- Is there a problem with extended dieting?
Short answer, no. People can benefit from long-term energy deficits when it comes to weight loss, see those receiving anti-obesity medications like semaglutide and tirzepatide, or those who have undergone metabolic surgery. In the case of lifestyle-only weight loss, longer periods in a deficit causes more weight loss than shorter periods in a deficit, provided the magnitude of the deficit is the same. Some people may prefer breaks and others prefer going straight through to their goal. Either way is acceptable based on preferences and subsequent adherence.
- Does dieting lower metabolism?
Short answer, yes. With weight loss, there’s less cost of movement and less mass to contribute to the metabolic rate, which ultimately reduces total energy expenditure. In the context of weight loss, the expected decrease in energy expenditure typically on the order of ~ 20 to 30 Calories per day per kilogram of weight lost. There can be additional adaptations across the components of energy expenditure, e.g. resting metabolic rate, the thermic effect of food, and activity related energy expenditure.
Taking all available data into consideration, it appears that adaptive thermogenesis varies significantly between individuals and is for some, is not consistently related to reduced weight loss success, difficulty with weight management, or weight regain. For others, it may be a large component of weight loss resistance alongside with changes in hunger, feelings of fullness, and subconscious activity levels. Importantly, none of these things are likely to be improved by smaller energy deficits (e.g. eating more) based on current data.
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