750 calories deficit

thin2k11

i am planning on working out really hard but still eating plenty and healthily, is it ok to have such a high calorie deficit, i have heard that when i will stop losing weight because of this, is it true??

coqui10982

I'm not an expert so I can't say the exact amount of calories you should have in deficit. I do know, however, that if you don't eat enough your body can hit starvation mode. It only takes 3 days!!! So be cautious and listen to your body.

thin2k11

thanks, but i'm not talking about starvation mode, i will still hit the amount i am meant to eat but will burn alot so according to my calorie intake on MFP there will be 750 left

ashlee954

The amount you are meant to eat is NET calories. That means the amount MFP gives you PLUS what you burned. Typically 1200 NET minimum for women and 1500 for men.

WildFlower7

So you'll be creating this 750cal defecit from working out then....as in, these 750 are purely workout calories?
If so, everyone believes differently on this subject but I rarley eat my workout calories and it's worked just fine for me this far! I stick to my 1200 and I'm good and steadily loosing weight! But it doesn't hurt if your still hungry to eat some of those calories back, I think of them as a bonus!

lgochya

I have been at this for over 1 1/2 years now, I have daily deficiets. Make sure you are getting your minumum calories in never go below 1200. On days that I work out for 3 hours, there is no way I could phyically eat there recommended calories. But I listen to my body, eat lots of protein, and keep well hydrated. you will be fine!!

MammaEllis

Exactly! As long as you are consuming enough to get your number back up to 1200, you will avoid starvation mode.


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ccckwalk

I usually have calories left and I can tell you that if I don't eat the recommended amount I do not lose. In the beginning when I just started I could get away with a little eating a little less calories, but now that I am almost at my goal weight, it seems I have to eat the base amount.
My advice would not be to not nessecarily eat less calories, but eat different kinds. Eat as many fruit/veggies as you can. Make sure you are eating the right amount of carbohydrates and fats. No processed foods. The healthier the food you eat the better your body will be able to burn fat.
Good luck on finding your perfect meal plan!

lessertess

A lot depends on your body. Someone who is 100 pounds overweight with a BMI in the morbidly obese category can handle a much larger deficit than someone who is 10 pounds overweight and in a normal BMI range. It also depends on if you are talking about one or two days of a high deficit or and extended period. A single day will not have a negative impact. However, having a large deficit for an extended period of time can slow your metabolism.

There are some posts on eating your exercise calaries that explain it very well marked at the top of the general topics posts.

fastsquatch

750 calorie deficits aren't to be feared and likely won't have hit a starvation mode (which I haven't seen any research proving, btw). They just mean you're body is missing a lot of energy. It'll make it up by burning fat or digesting muscle and turning it into energy - pretty simple.

If you do this repeatedly (I do it a couple times a week, personally - 4000kcal workouts) the potential problems come from either that muscle digestion (something you probably don't want) or shortages of other things (vitamins / minerals) that typically come along with the food you would eat to not have a deficit. Working out that hard has a tendency to result in depleted iron stores, for instance - something I struggle with.

Don't just do this - but for an example of how to compensate I take a multi-vit, extra calcium/magnesium/zinc, eat lots of good stuff all day and during workout, then later (separated from calcium for absorption) I take vitamin C and an iron pill. That's a lot of stuff right? Is that safe? Well, iron itself depletes slowly and builds slowly, depletion is anemia but too much is toxic too - dangerous! So you have to be careful - this is why you usually hear the warning that when starting diets or starting exercise programs you should consult a doctor.

For small diet or workout changes it isn't a big deal but with workouts large enough that you can generate a 750kcal deficit, while attempting calorie restriction, having some bloodwork done in a medical context could keep you from long-term problems in the future that can take months to fix (like a worn-out immune system or depleted iron status would). I do bloodwork once a month now, and wish I'd started 3 years ago instead of 3 months ago...

So in short - you should take care, but it's not an unknown area or anything, just one that requires careful attention.