I'm not a calorie counter per-se. I know what my daily intake should be, roughly, and I pay attention to the calories in every single thing I put into my mouth. I just don't sit down and calculate them every day. (Every so often I will, just make sure I'm on track)
Now, I noticed I've sort of stalled out in the past few weeks, and haven't been losing too much. And I kind of assumed since I've lost some weight, that I needed to re-evaluate my daily calorie intake and start eating less.
I ate as normal today and did a calculation. Imagine my surprise - I am well UNDER what I technically should be eating. (Approx 12-1300 when I should be between 1600 - 2000) Now this, on top of what I burn exercising is just crazy.
Now, from what I've learned in the past few months - the logical thing for me to do now would be to up my calorie intake, and that might take care of my stall. The problem is, I'm not actually starving myself by eating this little. I'm not tired all day, and I don't go to bed hungry. I feel quite full most of the day, actually. So without stuffing myself, there's no way I can incorporate more food into my diet.
So - am I making too big a deal out of this? If my body isn't suffering from eating this many calories, should I just let it alone? Or try to eat more? Or maybe try to eat foods with a higher calorie content?
Thoughts?
Last edited by singforthedayx; 08-30-2010 at 10:43 PM.
I personally think that "starvation mode" is vastly overrated and don't really buy that theory myself. And it sounds like you are still losing, it's just that you haven't been "losing too much", so maybe you're not losing as fast as you'd like? I've sure been there! Unfortunately, weight loss isn't as linear as we'd like all the time (but I'm sure you know that, as you are a successful loser. )
You're still losing, you don't feel hungry and you feel that if you ate more you'd be stuffing yourself. I say stick with it awhile longer and see what happens. Maybe shake up your exercise a little bit.
All I have to go on is my very limited experience, but I was at 1300-1400 cals and stalled out for 2-1/2 weeks; when I pushed to 1500 (by adding extra lean protein or fat-free dairy and/or some fruit), I started losing again. I didn't change my activity level, which is moderately low in comparison to yours, so this may be completely irrelevant. I felt full and satisfied at the lower calorie count, too, but nothing was happening (and I have a LOT of weight to lose). I'm really tall, so that may have something to do with it. Don't know. Just reporting. I hope you find the right combination of things that works for you--looks like you've been doing great so far!!
I was stalled for FOUR MONTHS eating 1600 calories, tried nudging it down to 1400-1500 after two months of the stall, to no avail. As soon as I bumped it up to 2000, my weight started coming off again. There really is something to the notion of starvation mode.
On the other hand, if you feel full, don't stuff yourself. Maybe you can find a way to sneak a few more calories in without increasing your volume. Maybe some healthy fats, like olive oil, to cook your veggies in, or a handful of nuts for a snack during the day. Good luck!
Personally, I wouldn't lose on 2,000. Everyone is quite different and of course body size has much to do with it. However, you are 5'9, as I am. I started out at 255 pounds eating 1200 calories, and I've never felt the need to change it. Weight loss slowed for me around 185ish, but it never stopped all together. I also exercised every single day during this time (at least 1 hr/day).
Anyway, I think you should go with what your body is telling you. If you do not feel hungry, groggy, or tired, I see no reason to raise calories. It hasn't been that long, give it a few more weeks time, then reevaluate.
My only recommendation is that you look at *nutrients* and make sure that you're getting what you need on an average-daily basis on so low calories.
One of the main reasons that under 1200 cals isn't recommended is that it's super-difficult to get all of the nutrition that your body needs (especially if you are very active.)
You can also bump up your calories without 'stuffing' yourself by making some smart swaps. Include full-fat cheese and dairy part of the time, use real whole-grain bread instead of low-cal replacement, add some fresh peanut butter or a handful of nuts to a snack, keep the skin on when you have chicken-on-the-grill. (My favorite...)
I am going through this this week. I am aiming for 1200/ day and most days I am in the 1100's. I lost 1.8 during my first week and although tomorrow is my official weigh-in, I don't see the scale going down.
I started running last week and also consumed more calories on Saturday night that I had all week probably. (Night out for a friend's birthday out of town.) I'm probably going to try one more week at 1200 and see what happens. It's still early so I know I'm going to have to figure it all out through trial and error.
We're all experiments of one and what works for some doesn't work for others. Personally I can only lose when I eat enough. Everytime I've increased my exercise I've had to increase my cals to keep losing. BUT I knew I needed to increase because I was hungry all the time. The only thing I'd say you need to be careful of is that staying at a very low calorie level for a long time *could* affect your maintenance level because you metabolism *could* slow down. All you can do is experiment. Everytime I hit a stall and I knew I was exercising a lot I increased and started losing again immediately.
I second what EmilyMartis said. Do you have a sense of how much protein you get? How much iron?
There is some research that shows that nonfat dairy is not as beneficial as lowfat or fullfat because nutrients like calcium are better absorbed in the presence of fat. So swapping your nonfat yogurt or cottage cheese for lowfat is an easy and healthful way to bump calories. I also love nuts and skin-on chicken. Or a little peanut butter or almond butter stirred into almost anything!
I dont agree with the theory that when one isnt eating enough calories, you dont lose weight. If that were true, how do you explain starving people or anorexics? I also saw a nutritionist who upped my calories, etc and I packed on 23 pounds following her theories. We dont all have the same metabolism. Mine is in turtle mode...
For me, I found that I lose some weight and then its like the body needs to rest and recover, adjust and then begin to lose again. I also experimented with starvation mode and discovered, for me, its long persiods of time not calorie amounts that matter. In other words, I lose great on 1000 calories a day but not if I go all day with nothing and then have a feast at night. It needs to be a regular, timely ingestion of food.... for me, 6 small, nutritionous meals or snacks of equal calory amounts works best.
Last edited by Bettysgarden; 09-03-2010 at 11:14 AM.
I often wonder when people express being full on a lower amount of calories if it is possible that they might be missing some calories. An extra T. of some foods in several meals can add up to quite a bit. Are you weighing and measuring? It is also important to know WHAT you are eating. High sodium foods are going to cause some amount of water retention so that could be an issue. When I eat processed foods, I keep weight on -- due to the MSG. I am very sensitive to MSG.
So it's hard to say without knowing what you eat and how you are coming to your calories.
So, I'm not eating enough?!?
)
Or a little peanut butter or almond butter stirred into almost anything!
