Have I killed my metabolism (and if so, how can I resurrect it)?
I quoted this from another thread, but wanted to create a new thread because I would like as much feedback as possible.
Quote:
Originally Posted by royalsfan1
I decided on calories based on what www.thedailyplate.com told me it would take for me to lose 2 lbs per week.
I have often wondered about how to determine the appropriate amount of calories, so I went to thedailyplate.com as suggested. I was told that the amount that I could consume to lose 2 pounds per week was 2,041 calories per day -and that was before I calculated in my fitness routine. Yet, in practice, I rarely eat more than 1,000 calories per day, and I have to work to get it up to that when I'm sticking with healthy food - which I manage to do most days. I also swim for 20-60 minutes six days per week and walk/jog 60-120 minutes seven days per week. When I skip either the walk or the swim (even if I substitute something like tennis), I tend to either maintain or gain weight. When I boost my calories up to 1,200, I seem to always gain weight as well. Is it possible that I have a freakishly slow metabolism? I have read that genetically-based slow metabolisms are far less common than commonly believed, so I'm reluctant to grasp onto that as an excuse. I try to do all of the things suggested to boost metabolism, including eating and exercising in the morning, eating small amounts throughout the day, and I also do some strength training to build muscle.
I have noticed, though, that I am very all-or-nothing about food when I am not making a conscious effort to control it. I either eat much of the day (usually when I'm depressed) or am so busy running that I eat almost nothing. When I'm really stressed, I quit eating entirely and just drink large amounts of water. So, have I just completely destroyed my metabolism? If so, can I resurrect it? My sister has suggested Phentermine to boost my metabolism, but with the difficulty I have in keeping my calories at suggested levels, I am reluctant to take an appetite suppressant. Still, I'm starting to be concerned. I think I can do a lifetime of the low calorie count, but I don't know if I can commit to the fitness routine forever, and I certainly don't want to work for months to lose weight only to quickly gain it back.
I don't have qualifications to answer that, medically, because no one can know what your metabolism is without testing. However, I did find that as I have worked farther and farther into this that I've dropped lower and lower in calories. My weight loss slowed - but never stopped. I decided to ramp back up (slowly) to what the daily plate recommends and I'm back to losing 2-3 pounds per week. I do not adjust for exercise. I take in @1500 calories per day and that's that. If I do 3 hours or 0 hours of exercise the calories remain the same. Rarely over a 1000 a day sounds low to me but 1500 could sound low to others. So, I don't know how to answer on what you're doing, specifically. Maybe you could add 200 calories a day for a week or two...then up it again...the again until you're in the 1600-1800 range? Give it some time and see how it goes. I know you want this to be fast but permanent is WAY more important than fast.
Also - if you have a hard time eating enough calories when you're eating healthy why don't you make a list of some higher calorie things that you really love (healthy things, I mean!). On my lower days it's a real treat to get a 1/4 c of almonds. I also will make a stir-fry veggie dish and use a little extra olive oil (like maybe 1 TBSP instead of just a tiny drizzle in the pan). Both of those are high in calories but VERY good for me. I'm sure there are things that you can think of that would work the same for you. (all-natural, sugar-free peanut butter is another favorite of mine!)
Here is a link someone at another site had posted that deals with BMR (Basal Metabolic Rate) and is pretty interesting. It should help with figuring out what is going on. I have no affiliation with them other than finding the article interesting...
I don't know that much about metabolism, and I think it's true that most of what we hear is probably myth, but it does sound like you're not eating enough. Tricia made a fantastic suggestion when she said to think of higher-calorie stuff you like. One thing I've been trying to add more to my diet is dairy, and that's often high-calorie. I've never been big on dairy foods, so it's hard for me to get enough and I never want to spend the calories on them. I've been seeing in the news lately about how chocolate milk is a good after-workout drink (sounds odd, but it's true) so I've been adding a bit of that in when I can, after a run. That's why I'm worried about your calories, because I know you've started running, and you REALLY need to fuel your body for that kind of exercise. Running requires more fuel than walking or lower-impact exercise, and you may not be able to run too far on 1000 calories a day!! Drink some chocolate milk, girl!
I don't know a ton about metabolism but I would find it very hard to believe that any woman at your height and weight could lose two pounds a week eating more than 2,000 calories a day. That just sounds "off" to me. I'd find another site and recheck my calculations.
I don't think you need an appetite suppressant, but then again I don't think anybody does, but I would pay a lot more attention to evening out my food intake. I don't think you've killed your metabolism but you do have it fairly confused.
Hey Laurie I don't know much about metabolism, but I think 1000 calories is too low, at least for me, I'd be starving at night. I think when I ran into a plateau a few weeks ago, I added some time on the elliptical, and that helped. Metabolism isn't just working with food, but exercise too, and maybe you need to stick to a specific caloric intake inorder to lose weight, because if you eat real low one day and then eat high the next might affect your body. I am just rambling thoughts here off the top of my head.
Really I would increase my caloric intake to about 1400 calories( of healthy foods), and increase your exercise time and you should start moving in the right direction.
cheryl
Thank you for taking time to respond! Very thoughtful, helpful responses as well. Unfortunately, there is so much conflicting information on metabolism (like almost every other part of the weight loss conundrum, eh?). I look at those who've had weight loss surgery, and they survive on very few calories, especially at first, so when I started this (and before I knew much about it), I just assumed that lower was better. Thank you, Kim, for the link. I had no idea that lap band surgery changed more than a person's ability to overeat. I will quit thinking that the weight loss plan followed by lapbanders will work for me in the same way it works for them. Robin - I did double check that number per your suggestion (at the link provided by Kim!) and before activity, this one suggested 1758. Interesting.
Unfortunately, right now, I'm stalled out, and confused and frustrated (though the support I've received here makes it so quitting is not even a consideration!). I've tried so many times to add calories, but if I even get up to 1200, I start to gain. I am already exercising three hours on a typical day, and adding in strength training (with bands) about three times a week and ab exercises daily, and already feeling guilty about the amount of time it takes away from my other responsibilities. Yet, if I cut back on the exercise, I gain weight then as well. I have read multiple times that it's best to confuse the body - eating more on one day and cutting back the next - even hearing that it's one of the most effective ways to break a plateau. Clearly, though, it's not working for me.
After reading the posts and the information provided in the link, though, I have come to conclude that my lack of patience is likely a big part of the problem. I've worked SO HARD to lose my measly little 21 pounds, I am obsessively terrified of gaining any of them back. So, I will try to exercise a little faith and do as Teresa, Cheryl, and Lisa suggest. I will bump up my calories to at least 1200, watch in agony as the needle rises, and trust that it will drop again when my body adjusts to it. It really hurts to even type that!
And Lisa and Tricia - if I may ask another running-related question - when and what do you eat before you run? I've read so much about it, and so much of it conflicts. Some say to run before you've eaten to ensure you're burning stored fat and your body's not working on digesting food while you run. Others say to make sure to eat something to fuel your run so as to protect muscles - which are needed to boost metabolism. I have found that eating too close to my running time or eating heavy foods make my stomach really queasy and thus make running uncomfortable. However, eating fairly lightly about an hour before I run makes me feel energized. So, what and when do you eat before you run?
However, eating fairly lightly about an hour before I run makes me feel energized. So, what and when do you eat before you run?
You answered your question about what to eat -- if you eat something light an hour before you run and it makes you feel energized, then you're doing the right thing for your body. I find that to be true as well for me. I run fairly early now, so I generally eat breakfast about half an hour before I run, but I prefer to eat something an hour before. I don't like having a full stomach when I run, certainly, but I also don't like to be hungry. Honestly, I don't even think about what calories I'm burning, because I know if I'm running I'm burning fat in general no matter what. I just think of the food as fuel for the running and I let the rest take care of itself.
You said your weight loss has stalled, but I don't remember if you said how long it has been since you lost. I know I tend to get impatient too and I think something is a plateau when it's really just the normal ups and downs of weight loss. A plateau is when your weight loss stops for a month or so, in my definition of it, so if it hasn't been that long, I guess patience is going to have to be what gets you through. It's hard, I know, but sometimes we just have to stick it out. I do still think you should eat more!
Have I killed my metabolism (and if so, how can I resurrect it)?
