Calories and Macros for weight loss

Hello peeps, I'm trying to dial in my calorie intake and macros, so I don't go into starvation mode, if you know what I mean. I need to stay low carb as I'm insulin resistant. What say you?
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Most people here will tell you that starvation mode isn’t real. What are your calorie goals set by MFP? Low carb is tricky since even fruit and veggies have carbs. Good luck!
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Yeah, what do you mean you're dialing in macros to keep from going into "starvation mode?"
How much weight do you need to lose.
Knowing nothing about you I'd say use the set up the way it suggests and try to be as honest as you can on your food intake. In a month, adjust if you aren't able to lose around a pound a week.
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Sounds like you need and should familiarize yourself with eating in a low carb environment.
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My advice would be:
- Don't try to lose more than half a percent of your current weight per week, or maybe up to 1% if seriously obese. Toward that upper end, health risk increases. Losing faster may be needed in specific circumstances for someone very obese, but I'd encourage close medical monitoring for nutritional deficiencies or health complications in those cases. There's no way to get adequate nutrition - in absolute terms - on too few calories. On top of that, fast loss is harder to stick with long enough to reach a healthy goal weight.
- Start with MFP's calorie goal. Follow that for 4-6 weeks to observe the average weekly weight loss over that whole time period. If you have menstrual cycles, based the average on comparing weight at the same relative point in at least 2 different cycles. If you've stuck close to the calorie goal, but your results differ from the target loss rate, adjust your calorie goal accordingly. Assume 500 calories per day is a roughly pound a week, 1100 calories per day is roughly a kilo a week, and apply arithmetic for partial pounds/kilos.
- If the key goal is weight loss, focus first on figuring out how to stay mostly full and happy close to your calorie goal, like averaging +/- 50 calories around goal on average. Since you have IR, sure, pay some attention to your carb levels, especially trying to reduce portions/frequency of things with refined flours, baked goods, sugary drinks, candy, and that sort of thing.
- Once your calories and satiety are somewhat stable, then focus more on bringing carbs down further if needed. Protein and fats contain essential nutrients - we need to eat some. Unless a person has other relevant health conditions, it's fine to eat more of those and less of carbs. Carbs aren't essential in that sense: Our bodies can manufacture them out of other intake. Most people who choose low carb eating tend to increase fats, keep protein moderate. To the extent you keep some carbs in your routine, try to make them nutrient-dense carb sources with inherent fiber, things like veggies and fruits. If you need to cut carbs even further, choose the lower carb versions of those, too, like berries and leafy greens among others.
As much as possible, try to fill your eating routine with foods you actually enjoy. That makes it easier to stick with the process, and to begin establishing habits that will keep you at a healthy weight once you get there.
If physically able, add some moderate, manageable exercise. Any enjoyable exercise is good. In terms of managing blood sugar, it's probable that a short, moderate activity soon after eating will be a more powerful intervention. I'm talking something like walking for 10 minutes or so, maybe within around half an hour after eating. This is not a religion-like must, but just something to do when you can, see how you feel. If you are monitoring your blood sugar, consider that, too. Responses to many of these things are individual.
These are just my opinions, and I'm just some random idiot on the internet with no relevant professional credentials, similar to other people here.
I'm wishing you success, and hoping you will stick with the process and experiment until you find the right mix of tactics. For me, reaching a healthy weight has delivered huge quality of life benefits; I want that for everyone, including you.
Best wishes!
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