As you embark on your weight loss journey with the Lose It! app, you might find that your progress slows down or that your initial calorie target is no longer suitable. This is a normal part of the process, and understanding how to adjust your calorie deficit is key to sustained success. This guide provides step-by-step instructions for updating your settings and offers advanced strategies for fine-tuning your approach.
Step-by-Step Guide to Changing Your Calorie Deficit in the Lose It! App
The Lose It! app provides several methods for modifying your calorie deficit, from making quick changes to your weight loss rate to setting a completely custom budget. Here’s how you can make these adjustments directly within the app.
Method 1: Change Your Weekly Weight Loss Rate
This is the most direct way to automatically adjust your calorie deficit. The app calculates your daily budget based on your target weight loss rate. A higher rate means a larger deficit.
- Open the Lose It! app and tap your Profile icon in the top-right corner.
- Under the 'Program' section, tap Budget.
- Tap on Weekly Rate.
- Select a different weekly weight loss rate, from 0.5 to 2 pounds per week. Choosing a smaller rate will increase your daily calorie allowance, while a higher rate will decrease it.
Method 2: Manually Set a Custom (Fixed) Budget
If you prefer complete control over your daily calories or have been advised a specific target by a healthcare professional, you can override Lose It!'s automatic calculations.
- Open the Lose It! app and tap your Profile icon.
- Go to Budget under the 'Program' section.
- Tap Custom.
- For iOS: Tap Change and enter your desired calorie target. For Android: Tap Edit and enter the new budget.
- Tap Save.
Method 3: Adjust Your Activity Level
Lose It! uses your reported activity level to help calculate your daily calorie budget. If your exercise routine has changed, updating this setting is essential for accuracy.
- Open the Lose It! app and tap Profile.
- Tap Budget.
- Tap Activity Level.
- Choose the new activity level that best matches your daily routine, excluding optional exercise. Your options range from 'Not Active' to 'Extremely Active'.
Advanced Strategies for Fine-Tuning Your Deficit
For more experienced users or those dealing with a weight loss plateau, simply changing the weekly rate may not be enough. Here are some advanced strategies to consider.
Re-evaluate Your Tracking Accuracy
Before making drastic changes, ensure your food logging is accurate. Small errors in tracking can significantly impact your deficit over time.
- Weigh Your Food: Use a kitchen scale for precision, especially for high-calorie items like oils, nuts, and meats.
- Account for Hidden Calories: Log everything, including cooking oils, sauces, condiments, and sips of caloric beverages.
- Limit Restaurant Meals: Portion sizes and preparation methods at restaurants can be highly variable and often contain more calories than expected.
How to Handle a Weight Loss Plateau
If the scale has stopped moving, your body may have adapted to your current deficit. A plateau does not mean failure—it means it's time to adjust your strategy.
- Consider a 'Reverse Diet': Gradually increase your calorie intake by 100-200 calories per day for a week or two to reset your metabolism before re-entering a deficit.
- Increase Intentional Exercise: Add more physical activity, like a 30-minute walk a few times a week, to increase your total daily energy expenditure.
- Track Your Trends: Instead of focusing on daily weigh-ins, look at the weekly or monthly trends. Weight fluctuates daily due to water retention and other factors.
Standard vs. Fixed Calorie Budget: A Comparison
Choosing the right budget type for your needs is crucial. Lose It! offers two primary options to manage your daily calories.
| Feature | Standard (Default) Budget | Custom (Fixed) Budget |
|---|---|---|
| Adjustment | Automatically adjusts your daily budget as you lose weight, as smaller bodies require fewer calories. | Requires manual changes by the user to adjust the calorie target. |
| Control | Less manual control, as the app makes automatic changes based on your progress. | Full manual control, allowing you to set a specific calorie target that doesn't change automatically. |
| Best For | Newcomers and users who prefer an automated, hands-off approach to calorie tracking. | Experienced users, those who have a specific target from a healthcare professional, or individuals dealing with a plateau. |
| Flexibility | Good for maintaining a consistent weekly weight loss rate, even as your weight decreases. | High flexibility for daily calorie amounts, useful for strategies like calorie cycling. |
Conclusion
Changing your calorie deficit on Lose It! is a straightforward process with multiple options. Whether you adjust your weekly weight loss rate for an automatic change or switch to a custom budget for manual control, the key is to choose the method that best aligns with your goals and experience. Don't be discouraged by plateaus; they are a sign of progress and an opportunity to reassess and fine-tune your approach. Regular re-evaluation of your tracking accuracy and adjustments to your plan will keep you on track for long-term success. Always consult a healthcare professional before making significant changes to your diet. For more detailed information on a calorie deficit, check out this guide from WebMD.
