is this a rebound after starvation mode?

ermeinda

I used to eat quite little (say a slice of multi-grain bread for breakfast. half a bowl of soup noodles for lunch. And dinner would be boiled vegetables with steamed fish.) I also work on my elliptical trainer for 30mins at least 3 times a day. This went on for almost 2 years. I really do feel I have fewer energy to work out over time and I started feeling cold easily. My weight fluctuates between 45 to 47kg. I started eating out and binge due to stress during my internship for 3months. My weight rapidly increased to 52kg within 3 months! Now, I'm trying to eat 1300 calories and working on my elliptical trainer for 45mins a day with some squats at least 3 days a week. But 2 weeks have passed and my weight is still the same. Can someone tell me how long it takes for me to lose weight? Help!

Francl27

The 3 months of binge if you ate out a lot might have been enough to reset your metabolism, it's hard to tell. But either way 1300 calories is nowhere enough for the activity you have... try 1500 or 1600.

BeachIron

How tall are you? It's hard to consider your current weight and weight goal without putting your height into consideration.

Please read this regarding "starvation mode." It is not short, but it intelligently addresses the effects of long term calorie deprivation and this idea of "starvation mode" that is tossed about so casually.

http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss?hl=thermogenesis

EvgeniZyntx

Based on your height and weight and activity level figure out your theoretical TDEE.

Try to raise your calories by a few hundred slowly until you are actually seeing some weight gain over a period of a few weeks. Then reduce, again slowly until you are back at your practical maximal maintenance.

From the maintenance level you can either:
- cut calories - this works but has limits such as nutrition and energy level, eventually too limiting as you have seen.
- increase activity but you are already doing 45x3 per week. There is only so much you can do there.
- progressive strength training to develop LBM. Squats is a start but look up a good program here. See the Eat Train Progress group for some ideas.

Good luck.

Chief_Rocka

A consistent weight gain over a 3 month period was most likely almost all fat.

ermeinda

Hi guys! Thanks for all the reply! I'm 160cm. And I make sure I burn at least 500 calories each time I work on my elliptical trainer. This is what i usually eat: I have fruits and almonds for breakfast. Subway (turkey breast or roast beef with wheat bread without cookies or soft drinks) for lunch. And a bowl of rice with meat and veg for dinner. What do you guys think of my diet and activity level? Any recommendation is greatly appreciated! Thank you so much people!

nathotte

You should have more calories intake than what you currently have. Probably 1500-1600 cals. Try adding a complex carb as well in your breakfast, and try adding more protein and veggie/fruit snacks during the day. As per what I have been instructed by my trainer it's a fuit or veggie, protein, carb for breakfast, lunch and dinner and 2-3 protein and fruit or veggie snacks between your main meals. Pretty much only difference between meal and snack is the carb.

EvgeniZyntx

Hi guys! Thanks for all the reply! I'm 160cm. And I make sure I burn at least 500 calories each time I work on my elliptical trainer. This is what i usually eat: I have fruits and almonds for breakfast. Subway (turkey breast or roast beef with wheat bread without cookies or soft drinks) for lunch. And a bowl of rice with meat and veg for dinner. What do you guys think of my diet and activity level? Any recommendation is greatly appreciated! Thank you so much people!

Your TDEE excluding exercise can be calculated anywhere between 1500 to 1600, depending on the formula.
With exercise (500x4) / 7 days --- > Your calculated TDEE is somewhere in the ballpark of 1750 to 1900.
If you knew your bf% you could calculate your theoretical TDEE better.

This does not matter (it's just a good ball park estimate)

What matter is the experience of tracking and calculating your own over time.

A reasonable cut of 250 cals a day should see a loss over time but you should figure out what yuor actual TDEE is.

If you are eating the same thing day in day out, that isn't good - variety is an important part of assuring your nutrition.

Again, I would suggest you include some progressive strength training to develop more lean body mass (this will improve your TDEE and the amount of energy you burn).

Did you read the link posted up above?

BeachIron

Hi guys! Thanks for all the reply! I'm 160cm. And I make sure I burn at least 500 calories each time I work on my elliptical trainer. This is what i usually eat: I have fruits and almonds for breakfast. Subway (turkey breast or roast beef with wheat bread without cookies or soft drinks) for lunch. And a bowl of rice with meat and veg for dinner. What do you guys think of my diet and activity level? Any recommendation is greatly appreciated! Thank you so much people!

Your TDEE excluding exercise can be calculated anywhere between 1500 to 1600, depending on the formula.
With exercise (500x4) / 7 days --- > Your calculated TDEE is somewhere in the ballpark of 1750 to 1900.
If you knew your bf% you could calculate your theoretical TDEE better.

This does not matter (it's just a good ball park estimate)

What matter is the experience of tracking and calculating your own over time.

A reasonable cut of 250 cals a day should see a loss over time but you should figure out what yuor actual TDEE is.

If you are eating the same thing day in day out, that isn't good - variety is an important part of assuring your nutrition.

Again, I would suggest you include some progressive strength training to develop more lean body mass (this will improve your TDEE and the amount of energy you burn).

Did you read the link posted up above?

^ This. So much of this. I'd also mention that weighing and measuring your food is essential for accurate tracking.