Exercising but not eating enough calories?

daisy968

Hey everyone! I began exercising and eating healthy about 2 1/2 weeks ago but I have not noticed any weight loss at all (I have built muscle though). My clothes fit the same and I measured myself with a measuring tape and I haven't lost inches either.

My problem is that I wasn't eating enough calories. (Net calories I was probably eating 600-800). Now, if I increase my calories to 1200, will I start losing weight? Also, if I exercise and burn 500 calories, does it mean I need to eat these 500 calories to reach 1200 again that day? (I'm confused).

Thanks everyone.

VelveteenArabian

If you're only eating 600-800, then you're not eating enough. Continuing to eat like that WILL harm your body, mind and efforts.

You need to set your profile correctly and not just pick an arbitrary number. 1200 is too low for MANY people. Whatever the number that MFP gives you is your NET amount - so if you exercise, you need to eat those calories back.

Remember that weight loss is a slow process. You don't just lose a bunch of weight in a week.

diannethegeek

-You are unlikely to have built any significant amount of muscle while in a calorie deficit.

-Yes, MFP is designed for you to eat your exercise calories back. With the caveat that MFP and gym machines may overestimate how many calories burned doing certain activities. A lot of people aim for only 50-75% of those extra calories just to be on the safe side.

-If you aren't losing weight it's unlikely to be because you're eating too little. The concern with eating too little is more about general health, sustainability, and muscle retention. If you're not losing weight you're either retaining water (temporary fluctuations due to sodium, exercise, hormones, TOM, etc) or you're eating more than you think.

Quasita

I disagree that eating too little is unlikely to impact your ability to lose weight. Years of personal experience can attest to that, but so will a lot of clinical research studies, doctors, and bariatric dieticians.

The average Anorexia Nervosa patient eats around 600-800 calories a day. Many people have the misguided understanding that being anorexic means you do not eat at all. It is, in most cases, extreme caloric restriction, to that 600-800 level. Either by eating that level without exercise, or by eating more, but exercising to a point where your NET is in that range,

This is not my diagnosing you with it, but most people are simply unaware of this fact. This is the level of calories that generates systemic impact during extended duration.

Seeing as you are 5'9" and 185 pounds, it's absolutely not enough. Being excessively restrictive with your diet can cause a lot of problems. Not only can you impact metabolic function in general, but you can instigate things like hypothyroidism (this is documented medically) as your body reacts to the limited availability of energy source.

I am substantially heavier than you, but I can say that people like to tell me all the time, that I can handle a larger deficit because of my weight. That is, people on MFP. However, when discussing with my physician, nutritionist, dietician and bariatric doctors (they will provide consults on diet even without surgery), all have stated that I should not drop my daily intake to less than 2400 calories if I can at all help it... and that I should be striving to eat at least 3000. When I first started on MFP, 70 pounds ago, I was eating 1600 calories a day and stalled out after losing the water weight... about 2 weeks in. I finally gave in, got better goal numbers, and ended up DOUBLING my average daily intake, having some days (workout days) rising to an intake of 5000-6000 calories. And you know what? Where I was stalled eating 1600 a day, I began losing 6lbs/week eating the higher amounts.

Obviously the numbers will be different but the concept is the same. It's not going to do you any good to eat like an anorexic while trying to lose weight. While it might be true that eventually, something will have to give, it could take quite a while of dangerous eating before you see that happen.. and when it does, it's not a healthy weight loss at all. There are all sorts of issues that can come with eating that way... I did for several years, suffering occasional "binges" of 2-3k calories, and gained over 150lbs in a year and a half because of it.

I'd just as soon avoid doing serious damage to your health, and eat a more normalized diet. If you are finding it "impossible" to do so, it's time to see your doctor and get some help.

terbusha

You certainly need to eat more than 600-800 calories/day. That will actually result in poor weight loss and a reduce metabolism. Up your calories to 1200 for now and see where that lands you. It would be better if you can eat more than that to lose weight. How are you exercising? How many days/week?

Allan

balance_happy_mum

You definately need to eat more.

When you eat more think whole foods, fruit, vegetables and cut back on the processed foods you will find that you will lose weight.

Your body has gone into starvation mode and is holding what weight you have because it thinks its not going to get fed again.

When you feed it, it will boost your metabolism and while you will get hungrier (whole foods, vegie soups, stews, salads, protein, eggs, fish, chicken ect) will help you fill up. I agree with Quasita, your body can have problems metabolizing. I am currently seeing this first hand by suffering what i believe is Adrenal Fatique which can also lead to hypothyroidism as Quasita said.

I am switching to more fruit and veg, less bread and wraps and protein at every meal i am mindful of adding nuts to my diet at a couple meals a day. I have juiced fruit and veg for the last two days.
I wish you all the best:)

wahmx3

I agree....you need to eat more in order to lose weight and not do long term damage to your body's organs.

You definately need to eat more.

When you eat more think whole foods, fruit, vegetables and cut back on the processed foods you will find that you will lose weight.

Your body has gone into starvation mode and is holding what weight you have because it thinks its not going to get fed again.

When you feed it, it will boost your metabolism and while you will get hungrier (whole foods, vegie soups, stews, salads, protein, eggs, fish, chicken ect) will help you fill up. I agree with Quasita, your body can have problems metabolizing. I am currently seeing this first hand by suffering what i believe is Adrenal Fatique which can also lead to hypothyroidism as Quasita said.

I am switching to more fruit and veg, less bread and wraps and protein at every meal i am mindful of adding nuts to my diet at a couple meals a day. I have juiced fruit and veg for the last two days.
I wish you all the best:)