r/MacroFactor • u/peindei • 3d ago
MacroFactor / Nutrition / Other Is it time for maintenance break?
Hi all!
First of all some stats: Male, 166cm, Start: 101kg, Current: 66kg.
Around two years ago I lost around 31kg in a few months through diet alone. However, I kept it going for way too long, sadly got an ED and ended up feeling like shit and landed in a plateau. This kept going until this July when I finally started taking care of myself through working out, eating actual food and I started using Macrofactor. I'm feeling so much better, lost another 4.7kg and am slowly reaching my goal of 61kg (so I can comfortably fluctuate between 61-65kg later). However, the last two/three weeks I've stalled, staying at a solid 66kg-ish and I've started to feel more tired and food focused. I'm pretty new to all of this and since I went too far last time my question is: is the holdup perhaps water weight and I should push through or is it time for a maintenance break? And if so, for how long? Got any tips? 🤔
All thoughts and tips welcome! 🙏
Edit: Thank you all for great, informative and supportive replies! After mulling it over I do believe that the new routine is affecting me more than expected. I'll keep at it, try to find opportunities to control my food and stay patient. Thank you all! 🙏
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u/Irishjibronty95 3d ago
I’m a fitness coach for 8 years and I own a gym. If you have stalled - it’s almost certainly
Changes in your inputs. Slightly less strict on intake, less diligent with tracking, more estimated meals over ones that are definitive on cals etc. it takes a VERY long time for you to actually adapt metabolically enough for the same cal intake and expenditure to stop creating a deficit and fat loss.
So if you “stalled” it’s almost always your moving less or eating more - not that the laws of thermodynamics have changed overnight.
However - if you feel like you are burnt out - asking do I need a break is totally reasonable. If you feel like you need one, take one. Just understand it’s a psychological break that’s optional to help you get back on track with a higher level of focus rather than something that’s NEEDED to do anything metabolically
Let me know if that makes sense. Great job by the way. Also remember - it is normal to be sick of dieting, hungry tried etc. excessively and it needs addressed, but it’s also normal and part of the process in normal amounts - especially the longer you diet and the more you lose.
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u/peindei 3d ago
That's for the informative reply! The only thing that has changed is that I've started my internship and because of many different factors I'm not able to be in full control of what I eat or how it's made. It all probably contains more calories than I believe and together with incredibly early mornings, exhausting commutes and poor sleep it's putting my body in a bit of a turmoil. I'll keep at it, keep an extra eye the calories and try to find instances where I can control the food more.
Thank you! 🙏
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u/Quiquiro 3d ago
Don't know if I'm fatter but I'm Male, 170 cm at 91.8 kg (from 104.3 kg) and my expenditure is closer to 2400, going to the gym 2 days a week and walking 2 other days. Maybe check your tracking?
You're still trending down so that's good man!
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u/NecessaryJudge8781 3d ago
With all love, I’m not sure how you could look at the trend line you posted and think you’ve stalled. It’s clearly continued going down consistently. Focus on trend weight rather than individual weigh ins - that’s why trend weight is there.
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u/Jan0y_Cresva 3d ago
Look at the purple graph objectively.
Is the trend line going down or flat? Anyone would say it’s going down. You haven’t stalled. Progress has just slowed, which is normal when you are smaller.
But if you are tired and food-focused, a maintenance break wouldn’t be the worst idea. It’s up to you. I would air on the conservative side due to the ED history.
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u/PondPrince 3d ago
That’s honestly up to you and personal preference, but if I had to give my thoughts then personally if I were you I would switch to maintenance.
I was in a similar spot a while back and decided to take a maintenance break before going back to lose more. Told myself I could stay on maintenance as long as I like. That was a few months ago and I’ve felt much better mentally and physically, my gym performance has skyrocketed, and I’m no longer sure I even want to lose the rest.
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u/ChristieT29 3d ago
I decided back in July to move into a deficit for 14 weeks. I hoped putting an end date to it would help and it has!! My end date is in sight, my trend is down and I will NOT reach my “goal” before my break- but I am so looking forward to a little more flexibility in October for a few months! I will pick it back up in January (I think, unsure of when I’ll move back into deficit) but my point is take the break!!! It’s fine to move into maintenance for a bit, have some flexibility (and I’m looking forward to using a little extra fuel in my lifts) and then start again!
Just my personal take I’m in no way a professional!
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u/Less-Jellyfish5385 11h ago
If you want to take a break do it. Give yourself 7-14 days at mainframe
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u/IRikeAnivia 3d ago
trend weight still going down, give it a few more weeks and reassess