Starvation mode

chrystal559

I have been trying to lose weight with this site for about 3 months now and have only lost 16lbs... At first when I was dieting I kept myslef at a 1200-1400 intake and did not eat my exercise calories back. So my net was always below 1200 net... I never thought I was gdoing anything wrong, becasue I had lost 15 lbs. But then I was told by multiple people that I was putting myself in starvation made. So I upped my calorie intake and eat most of my exercise calories back and Make sure I always have my Net above 1200... I have been doing this for about a month not and My weight has been up and down in total in the last month I have only lost 1lb.

I don't understand... I just want to lose weight and it seems it will never happen eating like this... Part of me wants to go back to eating like I was before but I know I will have people getting after me for not eating enough...

If you look my my food diary at least go back like 3 weeks and see what I really eat. right now I am very short of food so I am just eating what I can. And all the carbs are making me want more... which me making me go over on calories.

I am going shopping on the 4th so I am going to get back on track...

So what do you think about starvation mode?

pkarim

Everyone;s body is different, for instance starvation mode has never affected me because i eat a low number of calories but high amounts of protein so my body has enough fuel to burn through. Others are affected negation by starvation mode. Anytime I eat my burned calories I begin to gain weight instantly so I don't necessarily believe in starvation mode. You have to go with what is working for you and what makes you feel comfortable. Most days on my diary it says "you are putting yourself into starvation mode" but I just ignore that.

sweetsarahj

Because you have a significant amount of weight to lose, you can safely have a higher deficit than someone who has only a little to lose. If 1200 cal was working for you, go back to that!

Good luck!

therealangd

Your issue is not starvation mode. You are eating way too many processed foods. Your sodium intake is way too high. You are probably retaining a lot of water.

You need to make sure you are drinking at least 8 glasses of water a day and you need to try and add more fruits and vegetables and lean meats into your diet.

Good luck.

makcarly

I would go back to doing what works for you. I am about the same weight as you and I very rarely ever eat my exercise calories back. I figure I have a LONG way to go before I need to worry about starvation mode.

elliecolorado

When I first started this site I spent the first month sticking to 1200 calories and never eating back any exercise calories and lost 3lbs in a month. So the next month I decided to eat them back, all of them, and only lost 2 lbs that month. I quit for a while because I was frustrated (and gained back the 5lbs I had lost). So when I started back again about 2.5 months ago I started eating back about 1/3-1/2 of my exercise calories and have lost 36lbs (about 3lbs a week).

Personally I don't think that weight loss is 'one-size-fits-all' I think that you may need to experiment a little to see what works for you. I usually NET about 1000 calories and that is what is working for me. When I was netting 1200 calories I hardly lost any weight. I also eat a lot of protein, and drink 12+ cups of water most days and that seems to be helping too. I try to get 40% of my calories from protein (my settings are 40/40/20 - carbs/protein/fat). I also try to eat pretty healthy 80% of the time and less healthy 20% of the time (eg going out to eat or eating processed foods).

ladyhawk00

You are not in a situation where you are likely to enter starvation mode. Most people with a large amount to lose do not need to be concerned about it until they decrease fat stores.

That said, you do need to eat enough to meet nutritional needs, for both macros (protein/fat/carbs) and micros (vitamins and minerals).

You may be overestimating cals burned and underestimating intake. Try eating only some of your exercise cals, and do your best to make them come from healthy, nutrient dense foods. Weigh and measure your food, and be realistic with your burns; just use the most accurate numbers you can get and be honest about them.

May help to read these:

http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/117726-eating-exercise-cals-slowing-your-weight-loss-read-this

Schwiggity

Ummm, I don't know how you'd eat 1200 net when you have 130 pounds to lose. My body would murder me in my sleep if I had tried that.

pkarim

Also I just looked at your diary and you are consuming way too many processed carbs. It's not just about the number of calories you consume but the amoutn of protein. You cannot eat 300 grams of carbs a day and 80 grams of protein and expect to lose weight quickly. I try to eat the same amount of carbs and protein everyday. Try it out for a week and see what you think.

dendeeners

Try doing strength endurance exercises. Doing cardio and aerobics is essential but strength endurance exercises will require your body to rebuild muscle. As a result, your body will build metabolism and continue burning calories even when you're not active. Do you have gym membership? I recommend taking classes like Body Pump or 24 set (these are the name of the strength endurance classes at 24 hour fitness). Good luck!

Terriwin

I know this is frustrating for you. I struggle with this as well. I'll tell you that when I eat back all my exercise calories, I either gain weight or stay at the same weight with fluctuation- and I'm on a 1200 calorie diet. I usually try to eat just above 1200 calories (like 1250 or 1275) just so I can be certain I've eaten at least 1200 since much of the calorie counting is guess work, and I don't want to slip into starvation mode. Also, I'm sure to exercise and I do not eat back my exercise calories (with the exception of the 50-75 calories over 1200) so that I can always have more calories burned than eaten. However, if I burn a lot of calories - a whole lot , like during a 10K run or something- then, I know my body needs to repair itself, so I will eat back half of my exercise calories.

The other thing to pay attention to is when you eat. I find I do better when I eat several small meals paced throughout the day, rather than three larger meals.

Usually, this works well for me, but the weight still comes off slowly. As long as it is decreasing, I'm okay with the slow pace, because I know it will stay off.

Whatever you decide to do, don't give up. You'll probably need to try a few things until you learn what is best for your body.

Best wishes...

chrystal559

Thanks everyone... I think your right everyones body is different and I need to do what works for me.

And the issues with my food intake ijust have to say it is because of the lack of food... Right now this is all I have to eat... I am going shopping in a few days so I will get back onto eating more protiens and fruits and veggies...

annacataldo

As alot of people have told you, water water water... If your over on sodium, if your eating alot of processed foods, etc, you need the boost from water to flush it out... 18cups a day for your weight (and if ur over on sodium, going up to 20cups wouldnt be a bad idea, or if u excercise alot you need extra water too).

I dont have a problem with carbs, but maybe that is your issue. No idea. I dont even track carbs anymore cuz i was never over even on days where id have pasta and bread on the same day.

Im suppose to eat 1600 a day and alot of times ill be at 1400 or 1500 net; and rarely ever be at 1200 or below (maybe 2 a month total due to days of being really busy and not around food), and I loose weight just fine, so i really dont understand why you arent.

You also have a TON of stress and that can cause havik on your body.

Ive been doing this for 85days now and out of those 12weeks Ive been platued a total of 5 weeks (2weeks one time, and 3weeks the other; and breaks of 4-5 days at other times with no lose).. alls i can say is just keep at it, and things will go down on their own..

You have enough stress right now with you mom, dont let this stress you out too... On the 4th, get some better foods. Id make it a goal not to buy any processed foods; or not more than lets say 5 items... or whatever... You dont have to eat a ton of fresh fruits and veggies, you can get frozen (the sodium is a tad higher, but not enough to worry about when u cut out processed foods). I get potatoes and rice and frozen chicken and can go a long way with those types of items. I get apples and peanut butter for breakfast (half apple + 2tbls of peanut butter surprisingly fills me up), and things like chicken and rice for dinner (can add frozen spinach to rice water while its cooking for extra nutrition), and a frozen veggie on the side would be a good meal... You could change it up with a baked potaote and different veggie on a different night, or maybe a stir fry with some different seasonings added on a different night, etc.

Just go to the grocery store with some meal ideas in mind, and you can prepare one type of meal to last a few days to save time if you dont like cooking much or dont have alot of time--- like cooking multiple cups of rice at same time, or extra chicken.. yesterday we did a bbq and i made extra chicken so i could have a salad with lunch today and tomorrow; or i made enough salad to have plenty of leftovers for lunches, snacks, etc, and my pasta salad is enough to serve 20people, but im only feeding just a few.. u could make tuna casseroles (with less butter and low to no fat milk--or almond milk or whatever), which would just be a can of tuna some frozen veggies and the milk/butter and low cost noodles that will last multiple meals.. You could do black beans and rice, or a batch of chili with beans and ground turkey (or even chicken); with some onion, frozen corn, canned tomatoes. Eating healthy doesnt cost alot, but you need to plan your shopping better so that you have enough to last the whole month because seems like every month you really struggle with this issue towards the end or second half of the month. As im writing this, Im eating a salad with feta cheese that I bought with my food stamps on the 8th, with carrots i bought at the same time, with chicken that i bought at that time, and the only thing that is new is spinach which costs $3 for a bag and I saved $40 of my food stamps for the end of the month, and the mushrooms--i cut up one big mushroom for the salad, and I bought 5 mushrooms for $1. Yesterday for our bbq I made the pasta salad with pasta i bought 3 months ago, feta cheese from the 8th, a new cucumber (50cents), onion i got on 8th (I buy a whole bag at once, thats about $3), salad dressing i bought 2 months ago, and a can of olives from the 8th...

Dont go to the grocery store hungry, and ive heard people say to start with walking around the outter aisles first cuz usually the produce is on one side meats are in the back, and dairy and bread is all on the outside too.

crisanderson27

Your issue is not starvation mode. You are eating way too many processed foods. Your sodium intake is way too high. You are probably retaining a lot of water.

You need to make sure you are drinking at least 8 glasses of water a day and you need to try and add more fruits and vegetables and lean meats into your diet.

Good luck.

Amen to this!

When I first started this site I spent the first month sticking to 1200 calories and never eating back any exercise calories and lost 3lbs in a month. So the next month I decided to eat them back, all of them, and only lost 2 lbs that month. I quit for a while because I was frustrated (and gained back the 5lbs I had lost). So when I started back again about 2.5 months ago I started eating back about 1/3-1/2 of my exercise calories and have lost 36lbs (about 3lbs a week).

I try not to eat back 'all' of my exercise calories either...but the reason is not that you shouldn't. It's that most times, exercise calories are INCREDIBLY overestimated on these kinds of sites. I feel that if I eat back 50-70% of my exercise calories...I'm in a pretty decent range for accuracy, and even if I'm a little under...it just adds a little to my healthy, moderate...TOTALLY safe calorie deficit.

I also eat almost nothing but skinless chicken breasts, turkey, spinach salads, cheese, and eggs...because these foods are easy to get, relatively inexpensive when bought in bulk, and all extremely healthy...with great protien content and very low carbs. I toss in nuts (cashews with sea salt...yum!) as well on my high calorie days...and fill in the blanks every day with some variant of home made protien shake.

The point of this is, WHAT you eat is far more important than how MUCH you eat...as long as you're eating enough.

Cris

annacataldo

yup.. I seem to have better results when I only eat back maybe 3/4 of my excercise calories instead of all of them.. although ive had weeks where i eat good with no excercise calories to eat back and seen just as much loss as when i do excercise... why im a firm believer in diet alone and excercise is just for toning and tightening.. im disabled and ive lost 34pounds in 12weeks by near diet alone (near 3lbs a week average--even with 5weeks of plateu).. focus on your diet when you get your food stamps and go from there.

chrystal559

I believe that some people can lose by just dieting but I don'tthink I can. When I exercise and I don't eat my exercise calories back I lose but when I eat them I gain... I don't eat all my calories back but it just isn't working for me. I think I need to do what is best for me.

TS65

You asked this exact same question the other day and got A LOT of great advice. Perhaps you should go back, read and listen to what people advised you. It appears to me that you're fishing for the answer you want to hear, when people already answered this question for you.

http://www.myfitnesspal.com/topics/show/242744-pissed-off

Sorry if that's too blunt.

chrystal559

I do listen to the advise that is givento me. but I have changed things up alot and it isnt working for me.

Eating my exercise calories I have been gaining. I tried not exercising so much so I don't have to worry about eating the calories and that isnt working. I eat lots of veggies and protiens but right now I can not. I am working as hard as I can. But I tried these things. I even stopped counting my cleaning and cooking exercise at all and none of it is working.

I usualy keep my carbs under 100 and keep my protien above 90. So I am listening to what is working for them and I have tried them but it isn;t working for me.

I believe everyones body is different and you have to find what works for your body. I am trying to find what is working for me.

And I do listen to advise that is given to me. And I have been changing what I can around.

DropsOJupiter

I believe that sometimes it takes a while for stuff to actually sink in. i know it did for me regards weight. I believe you are frustrated and, after looking through your food diary, believe you aren't really clear about general nutrition. (Most people haven't a clue as evidenced by our obesity rate). You've already learned that each body is different and I found that to be true. A lot of this is just trial and error about what works for your body but the basic foundation is calories in/calories out. Then comes what those calories ingested are.

That said, I agree with previous posters that your carbs and sodium are high and your are actually wasting calories on processed foods. I know it is hard at first but try to avoid anything that isn't fresh and/or in its original form. There are other topics regarding shopping in bulk or at farmer's markets or getting exercise by planting own veggie garden. Whatever will work for you. Also, do some research on foods, nutrition. There are great articles here that can point you in the right direction and many, many posts as well.

I also agree that given the amount of weight you are targeting, your issue isn't eating back calories. Try focusing on eating healthier, getting the water in and getting in the ballpark of the recommended calories, carbs, proteins, fats and sodium. You are in this for the long haul to a healthier life, not a quick fix, so get comfortable with each phase. Most of all remember that you are worth it and there will always be folks willing to answer, re-answer and make suggestions. Good luck on your journey and if I can help, give me a shout.

Improvised

I'd do what works for you. Everyone's different. If you were losing weight on 1200 cal/day and not eating exercise calories back, I'd go back with that. You can always switch it up if you need to.

chrystal559

I usualy eat much healthier... I love fruits and vegtables. I just did a couple of Bbq's for the family in the begining of the month so my food didn't stretch like I wanted it too. But I am going to be buying alot of fuits and veggies when I get paid. I like to eat helthy but I am still working on how to do that with the small income I have.

crisanderson27

Here's the deal. All people's bodies aren't 'different'. Within the main body types...they're all nearly identical. The problem is, people input their calories different, people input their exercies different, people input their micro/macro's different...yet people expect the same results as everyone else.

Take ALL exercises out of your log that aren't physical exercises...house cleaning isn't an exercise unless it gets your heart rate up. Neither is grocery shopping, babysitting...or anything else domestically related...lol. Exercise calories only! And even then, eat back only 50-70%, as they are often over exaggerated.

The food thing we've covered...but I think if you're true to what I've written above...things might work out different for you.

Cris

lloydrt

chrytsal, hun, I looked at your diarty..................ouch

youre eating way too many processed foods and last week , your sodium was out rageous..........sorry, but you gotta stop eating fast foods, and canned soup.......they arent your friend

make yourself eat berries, lots of them, blue berries, straw berries and black berries, with plain yogurt........you start your day off with that, I guarantee, youll stay relatively full , lots of protein

buy a 25 lb bag of pinto beans, and eat beans as much as you can......AN EXCELLENT SOURCE OF PROTEIN AND NO SODIUM

eat lots of chicken, if you can, chicken breasts , which is loaded with protiens.........

Your diet is bad chrystal, Im not ragging on you, only trying to help you........Your diet looked a lot like mine before I lost 118 lbs, and I did it all within 14 months..........again, Im not dissing your diet, its just not gonna work.........way way way too much processed food with way to much sodium..............add me as a friend, Ill try and help you............Lloyd

AmBeRLyNnGETTINThIN

i am currently taking the prescription Adipex and it is assisting me with my unsatiable need to eat. I am only intake 1200 calories a day and I have yet to feel like I am in starvation mode. I started at 244 on May 5 and today is May 30 and I weigh 22! 22lbs in 25 days! Adipex is nice because its not some crazy pill that makes u feel like ur heart may come out of ur chest! Its not a miracle pill, it only suppresses u appetite, u have to exercise and count the calories! I zumba almost every night and that burns almost every calorie I ate that day if I do it for an hour! I also walk just about every night for about 3 miles! I end up negative most days on calories, until this stop working for me I am going to do what works for me. U an I are probably around the same age I am 26 and this is what is working for me. The adipex is doctor prescribed and it is a short term med, generally most come off after 5 months. My BMI was 47.7 because I am 5'0! They will treat me til i am at 27 and 142 lbs! I want to finish and stay between 130 and 135! Maybe u and I can keep eachother motivated!

SiltyPigeon

Are you measuring yourself? Though I don't necessarily believe in starvation mode as it commonly defined by members on this site, I do believe you need to eat enough to stay healthy and to build muscle.
I ask about measuring because after I met my first goal of 135 I increased my calories quite a bit. My weight loss slowed down from 2-3 lbs per week to 1 lb per week. But, for some reason my waist started shrinking FASTER than it had before. I used to shrink about an inch for every 5 lbs, but eating more I've lost an inch in the last 2 lbs.

wildon883r

Take ALL exercises out of your log that aren't physical exercises...house cleaning isn't an exercise unless it gets your heart rate up. Neither is grocery shopping, babysitting...or anything else domestically related...lol. Exercise calories only! And even then, eat back only 50-70%, as they are often over exaggerated.

The food thing we've covered...but I think if you're true to what I've written above...things might work out different for you.

Cris

WRONG! Anything that requires physical movement is a source of exercise. Riding a motorcycle burns 200-250 calories and hour. Although you may think you just sitting there it requires alot of muscle coordination and muscle fitness while you ride. Pushing a grocery cart is exercise, Walking is exercise. Driving anything burns 150 calories and hour roughly. Any physical activity can be considered exercise. Chasing a kid around is definately exercise. I don't eat my exercise calories. I just eat whenever i'm hungry and generally that doesn't take me over my MFP set goal.

chrystal559

I have been trying to say that this last month is not a good way to show my diet... I have been having alot of stress and trying to work through that... I tend to eat when I get really stressed.

And also I would love to get medical help to help me to with this process but I have no insurence.

chrystal559

see if you read through all the comments I have gotten. Some say eat less, others say eat more. Some say track exercise others say dont. It is hard to know what to do when everyone has their own opinion...

lloydrt

crystal, everyones trying to help you...........the one thing everyone agrees with is your diet and the quality of it..........again, you cant go to Subway eating a foot long with cheddar cheese and bacon and expect to lose weight...........I ve been in your shoes and it didnt work

diet and exercise is the way to lose weight..........no pills, shock treaments, creams, or thigh master is going to drop weight.......Youve got to reseach a sensible health diet and incorporate exercise.........thats the key

and again, sodium in processed foods is sabatoging your plan............Your sodium was high last week, some days you have 2 times more that average.............right there is a bad sign, youll retain water........

again, add me , I said Ill help hun, but you gotta know this.......processed food is bad..........go thru other peoples diarys and see how they are eating..........it helps,

take care, and again, add me if you d like a friend............Lloyd

crisanderson27

Take ALL exercises out of your log that aren't physical exercises...house cleaning isn't an exercise unless it gets your heart rate up. Neither is grocery shopping, babysitting...or anything else domestically related...lol. Exercise calories only! And even then, eat back only 50-70%, as they are often over exaggerated.

The food thing we've covered...but I think if you're true to what I've written above...things might work out different for you.

Cris

WRONG! Anything that requires physical movement is a source of exercise. Riding a motorcycle burns 200-250 calories and hour. Although you may think you just sitting there it requires alot of muscle coordination and muscle fitness while you ride. Pushing a grocery cart is exercise, Walking is exercise. Driving anything burns 150 calories and hour roughly. Any physical activity can be considered exercise. Chasing a kid around is definately exercise. I don't eat my exercise calories. I just eat whenever i'm hungry and generally that doesn't take me over my MFP set goal.

I understand what you're saying on anything that requires movement is a source of exercise/burns calories...and agree. My point is that for the purposes of this application...there is no point in logging it. When you log ACTUAL EXERCISE (which is usually overestimated anyway)...and not all the fluff, you get a much more realistic look at your burn for the day, period. And you don't have people getting up and wiping off the counters for 20 minutes so they can log it and eat an extra helping of gravied tater tots that night.

I understand completely some people don't eat back their exercise calories. I also know that some do. Everyone logs things differently on here...from intake to burn, and it makes for a LOT of confusion. I'm very conservative on what I log as exercise...and when I have to estimate my portions, I do so on the high side. That builds in its own deficit to begin with. Eating back your exercise calories is NEVER going to hurt you. If you gain...it's most likely because you overestimated your exercise or underestimated your portions. Cut back on the percentage of your exercise calories you're eating...and do it again.

Now, all this being said...and as a disclaimer since I'll get 20 people correcting me saying they didn't do it that way...that's the 100% fool proof safe way to do it. Not everyone has to. If you're significantly overweight you can afford a larger deficit, and it won't hurt a damn thing not to. Once you plateau, eat your exercise calories back for a week or two (or more if the weight keeps coming off)...it'll help shake things up and give your body a fresh start.

These are all just tools in a tool box people...but the key is doing it safely for people who aren't always emotionally setup to judge things rationally (that's what got them there in the first place)...and that means, when in doubt...eat the damn things back.

randisaucier

Looking at your diary I would say that it is more about what you are eating and not how much you are eating. McDonalds and brownies are pretty much wasted calories and have little to no nutritional value.