Can I lose fat in a caloric deficit mode?? I don’t meet my daily calories.

ioulia2018

Can I lose fat in a caloric deficit mode? I don’t usually meet my 1200 daily calories. Im not as hungry now that I see what’s going into my body!!

Strudders67

If you're not eating 1200 calories a day, you'll lose more than fat. Eventually your muscles, hair, fingernails and more will be affected. I'm sure plenty of people will jump on here later to give a fuller list.

If you're not as hungry, you need to eat more calorific dense foods to get to (at least) 1200 a day PLUS the calories for any exercise you do.

MikePTY

The issue with very low calorie isn't that you won't lose fat. It's that it's unhealthy. @Strudders67 hit on some of the potential side effects from too low calorie consumption on a long term basis. The other issue is that very low calorie diets tend not to be sustainable. You won't be able to eat that way forever, and it makes it more difficult to transition into a maintenance pattern.

Maxematics

Strudders67 wrote: »

If you're not eating 1200 calories a day, you'll lose more than fat. Eventually your muscles, hair, fingernails and more will be affected. I'm sure plenty of people will jump on here later to give a fuller list.

If you're not as hungry, you need to eat more calorific dense foods to get to (at least) 1200 a day PLUS the calories for any exercise you do.

This except before you go adding more calorie dense foods you should be looking at a few different things:

1. Are you losing more weight than expected? If so, add in more calorie dense foods. If it's right on target, you can stay as you are. If it's slower than expected, chances are you're eating more than you think and, therefore, are exceeding the 1200 calorie mark. As long as you're still making progress there's no real need to cut any more calories.
2. If the answer to the previous question was no or you haven't been at this too long, are you using a food scale to weigh ALL food? If not, you're most likely eating more than you think.
3. If you haven't been at this that long to compare your rate of loss to your calorie intake and you actually are using a food scale to weigh ALL food then keep in mind that when people first start cutting calories and eating healthier, they tend to feel full easily. That initial "honeymoon" period will eventually taper off. Also, the more body fat you have, the higher deficit you can sustain because your body can use your body fat for fuel. However, this doesn't mean faster loss=better for the reasons that were stated by the poster above.

Justin_7272

Your question doesn't make sense. If you eat fewer calories than you burn, you lose weight. 1,200 calories is considered the minimum for bodily functions; at 1,200 you will lose weight. It's simply science.


How do you know how many calories you're eating? Do you weigh your food?

WinoGelato

The only way to lose fat is to be in a calorie deficit, that’s how weight loss works. Your calories in needs to be less than your calories out, or CI<CO

Answering some basic questions will help get you targeted advice.

What are your stats: height, weight, activity level, age and goal weight?
What rate of loss did you choose?
Did MFP provide you a goal of 1200?
Do you exercise?
Do you log and eat back any calories from exercise?
Are you using a food scale for accuracy?
How long have you been at this?
What rate of loss are you seeing?
Have you read the stickied most helpful forum posts?

TallGent66

Maxematics wrote: »

Strudders67 wrote: »

1. Are you losing more weight than expected? ...
2. If the answer to the previous question ...
3. ... Also, the more body fat you have, the higher deficit you can sustain because your body can use your body fat for fuel. However, this doesn't mean faster loss=better for the reasons that were stated by the poster above.

Question, Maxematics. Don't our bodies default to burning fat, at least when we are overweight / obese, in the initial stages???

Tall man here (6'6"), I initially went overboard, 700-1,100 calories a day. It gave me the needed jump start. Walked 1, then 2 hours a day, in sun, added in 1 hr treading water. MFPals told me to up calories, which I did, to 2,000 per day; plus protein 3x day.

A more tricky question. Is it possible to burn primarily fat, and gain a little muscle?

(I've been hiking the past 2 weeks, 2 hours a day 4 days a week, up a 700' ridge. That has to be a great workout for thighs, hips, even some core (which I feel coming down, esp at 280+ pounds). I'm assuming building some leg muscles. Last night added upper body weights.) Thank you!

SW: 315
CW: 282
GW: 245?
Hamwi formula / UW says my GW should be 235.
Large frame (8" wrist).