Starvation Mode/ Calorie Deficit/ Losing weight
Dave198lbs
Posts: 8,810 Member
I found this article by googling "starvation mode"
How to Avoid Starvation Mode When Trying to Lose Weight
By straighthealth, eHow Member
Rate: (5 Ratings)
When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in). If you burn 500 calories more than you eat everyday, your body will be forced to make up that 500 calorie shortfall from sources other than food - mainly body fat with the result being weight loss. The bigger your calorie deficit, the faster you'll lose weight. Some may ask, "Why not try to eat as little as possible?"
Step1Your metabolism is like your body's power plant. The food you eat is fuel and your metabolism converts the food to energy (a very simplistic explanation). What would happen if you stopped delivering coal to a local power plant? The plant would have to scale back energy production unless it started getting more fuel.
Step2Just like the power plant, when you drastically cut your calorie intake (fuel supply), your metabolism will slow down and burn less food to convert into energy. So what does this have to do with weight loss? When your calories are severely restricted, the body thinks it's entering a prolonged period of time without any food. Just like engineers at a power plant will shutdown energy production, your body will will work to conserve energy if you don't eat - mainly by slowing down your metabolism.
Step3This is when you enter starvation mode. Long ago when our ancestors were hunters, food wasn't as readily available as it is today. Our body developed this starvation mechanism as a way to conserve body fat for the long periods of time humans went without food. The trigger to enter starvation mode back then was the same as it is today: an intake of very few calories.
Step4This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step5This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step6To make sure that you are eating the right amount, visit the calorie calculator (linked below under resources). Enter your age, height, weight and activity level to get an estimate of how many calories you burn each day. If your calorie deficit puts you under 1,200-1,400 calories, skip the calorie cutting and create a deficit by exercising more and increasing your activity level. If you're already experiencing signs of being in starvation mode, you need to increase your calorie intake.
Step7For more information on losing weight without starving yourself, visit the Advanced Guide to Dieting. You can also check out how others have successfully lost weight or share your own dieting experience at the diet forums. These tools can be found below under resources.
How to Avoid Starvation Mode When Trying to Lose Weight
By straighthealth, eHow Member
Rate: (5 Ratings)
When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in). If you burn 500 calories more than you eat everyday, your body will be forced to make up that 500 calorie shortfall from sources other than food - mainly body fat with the result being weight loss. The bigger your calorie deficit, the faster you'll lose weight. Some may ask, "Why not try to eat as little as possible?"
Step1Your metabolism is like your body's power plant. The food you eat is fuel and your metabolism converts the food to energy (a very simplistic explanation). What would happen if you stopped delivering coal to a local power plant? The plant would have to scale back energy production unless it started getting more fuel.
Step2Just like the power plant, when you drastically cut your calorie intake (fuel supply), your metabolism will slow down and burn less food to convert into energy. So what does this have to do with weight loss? When your calories are severely restricted, the body thinks it's entering a prolonged period of time without any food. Just like engineers at a power plant will shutdown energy production, your body will will work to conserve energy if you don't eat - mainly by slowing down your metabolism.
Step3This is when you enter starvation mode. Long ago when our ancestors were hunters, food wasn't as readily available as it is today. Our body developed this starvation mechanism as a way to conserve body fat for the long periods of time humans went without food. The trigger to enter starvation mode back then was the same as it is today: an intake of very few calories.
Step4This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step5This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step6To make sure that you are eating the right amount, visit the calorie calculator (linked below under resources). Enter your age, height, weight and activity level to get an estimate of how many calories you burn each day. If your calorie deficit puts you under 1,200-1,400 calories, skip the calorie cutting and create a deficit by exercising more and increasing your activity level. If you're already experiencing signs of being in starvation mode, you need to increase your calorie intake.
Step7For more information on losing weight without starving yourself, visit the Advanced Guide to Dieting. You can also check out how others have successfully lost weight or share your own dieting experience at the diet forums. These tools can be found below under resources.
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Replies
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I found this article by googling "starvation mode"
How to Avoid Starvation Mode When Trying to Lose Weight
By straighthealth, eHow Member
Rate: (5 Ratings)
When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in). If you burn 500 calories more than you eat everyday, your body will be forced to make up that 500 calorie shortfall from sources other than food - mainly body fat with the result being weight loss. The bigger your calorie deficit, the faster you'll lose weight. Some may ask, "Why not try to eat as little as possible?"
Step1Your metabolism is like your body's power plant. The food you eat is fuel and your metabolism converts the food to energy (a very simplistic explanation). What would happen if you stopped delivering coal to a local power plant? The plant would have to scale back energy production unless it started getting more fuel.
Step2Just like the power plant, when you drastically cut your calorie intake (fuel supply), your metabolism will slow down and burn less food to convert into energy. So what does this have to do with weight loss? When your calories are severely restricted, the body thinks it's entering a prolonged period of time without any food. Just like engineers at a power plant will shutdown energy production, your body will will work to conserve energy if you don't eat - mainly by slowing down your metabolism.
Step3This is when you enter starvation mode. Long ago when our ancestors were hunters, food wasn't as readily available as it is today. Our body developed this starvation mechanism as a way to conserve body fat for the long periods of time humans went without food. The trigger to enter starvation mode back then was the same as it is today: an intake of very few calories.
Step4This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step5This trigger fluctuates from person to person, but generally, starvation mode kicks in below 1,200 calories. When you go below 1,200 calories per day, your body will start hoarding energy. The effect will be a slowdown in the total amount of calories your body burns each day. Your weight loss will stop and even reverse.
Step6To make sure that you are eating the right amount, visit the calorie calculator (linked below under resources). Enter your age, height, weight and activity level to get an estimate of how many calories you burn each day. If your calorie deficit puts you under 1,200-1,400 calories, skip the calorie cutting and create a deficit by exercising more and increasing your activity level. If you're already experiencing signs of being in starvation mode, you need to increase your calorie intake.
Step7For more information on losing weight without starving yourself, visit the Advanced Guide to Dieting. You can also check out how others have successfully lost weight or share your own dieting experience at the diet forums. These tools can be found below under resources.0 -
This is a good one, Dave! A lot of people are confused by starvation mode.0
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This is a pretty good piece Dave. Sums up the triggers for the famine response nicely.
I will make one observation:
The world health organization came out with the 1200 number back in the 80's and it's still generally followed today, but they put that number out for Women, for men they put out a number of 1800 calories.
I had the study they did online, but I had looked it up earlier today (don't ask me why, I'm a freak about this junk) from my work computer and I'm just too tired to go searching through the W.H.O.'s VERY convoluted website to find it again. ask me again tomorrow if you want the study, I'll find it when I HAVEN'T beaten the crap out of my body with a full body weight training circuit.
cheers,
-Banks0 -
This is a good one, Dave! A lot of people are confused by starvation mode.
including me...lol0 -
I assume this is 1200 net calories? For example If I burn 4000 cals I need to eat 2800cals?0
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I assume this is 1200 net calories? For example If I burn 4000 cals I need to eat 2800cals?
I dont think so......I think it is saying if you want to lose weight and but be safe, you need to eat your basic need calories...the trick is to get an accurate number to start with
thats the way I am reading it anyway0 -
I don't understand the part :
"When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in)"
I'm supposed to eat 1200 cals a day. Does that mean I need to burn over 1200 cals a day? That seems to be impossible unless I work out on the elliptical for 2 hours.0 -
I don't understand the part :
"When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in)"
I'm supposed to eat 1200 cals a day. Does that mean I need to burn over 1200 cals a day? That seems to be impossible unless I work out on the elliptical for 2 hours.
no,,,you can creat a deficit with 10 cals on the ellptical..your body needs 1200 to stay the way it is with your normal activity...anything you burn with exercise will be over the 1200 you burn normally...if you just eat 1200 cals and do not exercise..you will stay the same weight0 -
I don't understand the part :
"When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in)"
I'm supposed to eat 1200 cals a day. Does that mean I need to burn over 1200 cals a day? That seems to be impossible unless I work out on the elliptical for 2 hours.
no,,,you can creat a deficit with 10 cals on the ellptical..your body needs 1200 to stay the way it is with your normal activity...anything you burn with exercise will be over the 1200 you burn normally...if you just eat 1200 cals and do not exercise..you will stay the same weight
the overall goal to weight loss is to create a deficit at the end of the day - eat less calories than you burn. at 1200 calories you are already at a daily deficit - if you exercise that creates an even larger deficit
a deficit of about 500 calories a week is about a pound a week I beleive.
your body needs calories to function, to live. If you eat 1200 calories and burn 600 in a workout, you've only left your body with 600 to work - like if you only put 1/2 tank of gas in your car, don't expect it to give you a full tank's worth of mileage. It needs fuel to keep going.
Yes you can lose weight fat by cutting your calories so low but is it the right way - probably not unless you want to lose muscle mass too.0 -
I don't understand the part :
"When you're trying to lose weight, your main goal is to create a calorie deficit (burn more calories than you take in)"
I'm supposed to eat 1200 cals a day. Does that mean I need to burn over 1200 cals a day? That seems to be impossible unless I work out on the elliptical for 2 hours.
no,,,you can creat a deficit with 10 cals on the ellptical..your body needs 1200 to stay the way it is with your normal activity...anything you burn with exercise will be over the 1200 you burn normally...if you just eat 1200 cals and do not exercise..you will stay the same weight
that is the problem and the debate...if you need 1200 to survive at a normal state and you eat 1200...the theory is you are ok...if you burn 500 you then have a deficit of 500 and will lose 1 pound a week....if you burn 1000 you will lose 2 pounds a week....the theory here is that you have a built in deficit that is safe....so the site wants you to be safe and lose slowly...however, if you need 1200 to survive and burn 1000 you do not eat 2200....if you did, you would not lose any weight0 -
check out your BMR on the MFP tools that's what your body needs. I'll bet that it's higher than the 1200 number that keeps being thrown out there.
What is your BMR
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
MFP is telling you that you should have the minimum base 1200 calories and add extra for the exercise - if you burned the extra thousand this site is telling you that yes indeed you should eat them. the base 1200 is the deficit and any extra you burn is extra you eat.
Again I reiterate what Banks said - 1200 is a womens # men's is higher.0 -
check out your BMR on the MFP tools that's what your body needs. I'll bet that it's higher than the 1200 number that keeps being thrown out there.
What is your BMR
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
the sites bmr does include normal activity..it just does not include extras like exercise..and yes..mine is much higher than the 1200 used as a base for women0 -
so you're burning more than you're eating if you eat 1200 and your BMR is 1500 - deficit daily is 300
300 * 7 = 2100 deficit for the week.
Maybe this is a better way to explain it....
eat 1200/day
exercise burn 500
1200 - 500 = 700 which is well below the minimal 1200, and WAY below what your BMR is.0 -
so you're burning more than you're eating if you eat 1200 and your BMR is 1500 - deficit daily is 300
300 * 7 = 2100 deficit for the week. yes this is true
Maybe this is a better way to explain it....
eat 1200/day
exercise burn 500
1200 - 500 = 700 which is well below the minimal 1200, and WAY below what your BMR is.
if you need 1200 and eat 1200 then you are even...if you burn 500 with exercise you have a deficit of 500 but if you ate the 1200 to feed your bmr then the deficit is satisfied by fat and you lose weight...if you need 1200 and burn 500 and then eat 1700 you will stay the same weight0 -
1200 is already a deficit from what you "need". If you look at the BMR it tells you what you burn without doing anything else.
I guess I am doing a poor job explaining it....
go into my tools and do a maintenance goal - it will show you what you would need to eat in calories to stay where you are - anything less than that is a deficit creating weight loss.0 -
1200 is already a deficit from what you "need". If you look at the BMR it tells you what you burn without doing anything else.
I guess I am doing a poor job explaining it....
go into my tools and do a maintenance goal - it will show you what you would need to eat in calories to stay where you are - anything less than that is a deficit creating weight loss.
when the site give you the bmr you have to tell them if you are sedentary active etc..then it gives you your base0 -
So I looked mine up and 1920 is a maintenance goal (with no exercise) - so that's what I would need to eat to stay where I am....
so at 1400 a day like I am at I am 520 per day less than what my maintenance calories would be.0 -
1200 is already a deficit from what you "need". If you look at the BMR it tells you what you burn without doing anything else.
I guess I am doing a poor job explaining it....
go into my tools and do a maintenance goal - it will show you what you would need to eat in calories to stay where you are - anything less than that is a deficit creating weight loss.
when the site give you the bmr you have to tell them if you are sedentary active etc..then it gives you your base
It asks you about activity in goals but not in the BMR
Maybe someone else will chime in and help explain it. I am heading off to visit the sandman!0 -
1200 is already a deficit from what you "need". If you look at the BMR it tells you what you burn without doing anything else.
I guess I am doing a poor job explaining it....
go into my tools and do a maintenance goal - it will show you what you would need to eat in calories to stay where you are - anything less than that is a deficit creating weight loss.
when the site give you the bmr you have to tell them if you are sedentary active etc..then it gives you your base
It asks you about activity in goals but not in the BMR
ok..maybe it is me not explaining it well, sorry....whatever the bmr is...lets say 1500..that, maybe not here, is the base you need. Yes, here they build ina deficit for us. But if your basic need is 1500 for an active normal day and you burn 500 more. you wouldnt want to eat the 500 more if you want to lose weight. here, if the site says eat 1500 that has a built in deficit, true. But that is probably A 500 deficit and you coujld eat them back. I see your point...I was not including the built in deficit that MFP gives us0 -
it sounds like we are on the same path.
I think where I got confused is when I thought you were saying that 1200 was the base and lessen from that. - I am tired!
bottom line is don't go below 1200 after all is said and done.
If you only eat 1300 a day as your goal to lose a pound a week as set in MFP and you burn 600 in a workout your intake for the day is 700 which is below the 1200 so you would eat more than the original 1300 to keep your "base" above the 1200.
OOPS - I forgot I logged in for my husband to log his food!0 -
I am me again!
Good Night Dave!
:flowerforyou: 0 -
it sounds like we are on the same path.
I think where I got confused is when I thought you were saying that 1200 was the base and lessen from that. - I am tired!
bottom line is don't go below 1200 after all is said and done.
If you only eat 1300 a day as your goal to lose a pound a week as set in MFP and you burn 600 in a workout your intake for the day is 700 which is below the 1200 so you would eat more than the original 1300 to keep your "base" above the 1200.
OOPS - I forgot I logged in for my husband to log his food!
ya,,bottom line ,,,,eat enough to cover the base for sure0 -
so you're burning more than you're eating if you eat 1200 and your BMR is 1500 - deficit daily is 300
300 * 7 = 2100 deficit for the week. yes this is true
Maybe this is a better way to explain it....
eat 1200/day
exercise burn 500
1200 - 500 = 700 which is well below the minimal 1200, and WAY below what your BMR is.
if you need 1200 and eat 1200 then you are even...if you burn 500 with exercise you have a deficit of 500 but if you ate the 1200 to feed your bmr then the deficit is satisfied by fat and you lose weight...if you need 1200 and burn 500 and then eat 1700 you will stay the same weight
I think people are confusing BMR with Maintenance calories. BMR is about 60% of what you need in order to maintain your weight (25% comes from daily activity, and 15% comes from thermogenesis, or heat production and chemical reactions in the body).
And for most healthy adult females, their BMR is somewhere higher then 1200. 1200 is only relevant because in the 1980s the World Health Organization did an exhaustive study and concluded that for women 1200 calories is the minimum amount of calories needed to provide sufficient macro nutrients (fat, carbs, and protein) in order to survive long term without eventually becoming malnourished (that doesn't mean healthy, just malnourished). For men that number was 1800. Mind you, guys, these numbers are an average. It's not recommended for a healthy person without the desire to lose weight to go below your BMR. Obese people can for a while, and really small framed adults can stay slightly below their BMR for a bit because they are so close to that number already.
Hopefully this clears things up a bit. :happy:0 -
so you're burning more than you're eating if you eat 1200 and your BMR is 1500 - deficit daily is 300
300 * 7 = 2100 deficit for the week. yes this is true
Maybe this is a better way to explain it....
eat 1200/day
exercise burn 500
1200 - 500 = 700 which is well below the minimal 1200, and WAY below what your BMR is.
if you need 1200 and eat 1200 then you are even...if you burn 500 with exercise you have a deficit of 500 but if you ate the 1200 to feed your bmr then the deficit is satisfied by fat and you lose weight...if you need 1200 and burn 500 and then eat 1700 you will stay the same weight
I think people are confusing BMR with Maintenance calories. BMR is about 60% of what you need in order to maintain your weight (25% comes from daily activity, and 15% comes from thermogenesis, or heat production and chemical reactions in the body).
And for most healthy adult females, their BMR is somewhere higher then 1200. 1200 is only relevant because in the 1980s the World Health Organization did an exhaustive study and concluded that for women 1200 calories is the minimum amount of calories needed to provide sufficient macro nutrients (fat, carbs, and protein) in order to survive long term without eventually becoming malnourished (that doesn't mean healthy, just malnourished). For men that number was 1800. Mind you, guys, these numbers are an average. It's not recommended for a healthy person without the desire to lose weight to go below your BMR. Obese people can for a while, and really small framed adults can stay slightly below their BMR for a bit because they are so close to that number already.
Hopefully this clears things up a bit. :happy:
So Banks....Chrissyh is right...right??????0 -
It's a matter for some debate, douganl.
Different trainers follow different rules of engagement as to where your cut off should be. And to be honest, none of them have the definitive answer for everyone. Because our bodies are all so highly diversified, what works for one, may not necessarilly work for all.
The one thing trainers, doctors, and research scientists almost universally agree with is that the 1200/1800 rule (women/men), is pretty much a line in the sand. With the exception of people who have so many fat stores that the body doesn't recognize a severe lack of food (obesity) or where the body is so small that they just don't need as many macro nutrients as the rest of us (women who are very short, somewhere in the 5' and lower range with a medium to small body frame), this rule is pretty much a given.
As to how much you should eat to provide a HEALTHY deficit. Well, that depends on many factors.
The determination shouldn't be made until someone knows what their BMI is, what their body fat% is, whether they have a metabolic rate in the normal range, whether they have any medical conditions that may preclude them from a normal weight loss (I.E. hypertension, or diabetes for example), and what their maintenance and BMR calories should be at.
Ultimately, most studies and doctors agree, a slow, stable, gradual weight loss program with a balanced healthy diet and regular exercise that actually causes physical depletion of energy stores (I.E. if you walk all day and then go for a slow walk at night, you're really not helping yourself. You need to actually stress the muscles a little to get real benefit from exercise.) is the best way to change yourself and lower your weight.
Now, you may ask, "What is considered slow and steady?" and I'll answer, most trainers and doctors agree, that for a reasonable healthy person (I.E. someone with a BMI under 30) you can shoot for between 1/4 and 1 lb per week weight loss. What you have to remember is not everyone will achieve results with 1 lb a week, and for those with a BMI already down around 25 or lower, even 1/2 a pound may be too much for their body. When you get to that area of BMI, Body Fat % plays a far larger roll, as that is what the body should be using to make up the difference. if your body fat % is low, then you will have a far harder time losing weight. And yes, it is possible to have a low Body fat % and a BMI above 25 (high muscle to fat ratio would do this, which is why athletes don't get a very accurate BMI score)
it's VERY IMPORTANT to note, that these are all NET NUMBERS. In other words, these numbers mean your deficit AFTER you calculate in how much exercise you do. Take my goals over the last 15 months for example.
I started 15 months ago with a BMI of 31 and a Body fat % of around 21%
I was trying for 2 lbs a week goal (and succeeding) with a NET calorie deficit of 1000 calories
12 months ago I had lost about 22 lbs and was showing slower losses. So I redid my numbers and goals to 1.5 lbs per week NET deficit in calories (750 calorie a day deficit) and continued losing successfully. At that point my BMI was about 28 and my Body fat % was about 18%
8 months ago I downed it again (this time realizing why right away) to about 1 lb per
week (500 cals), I had redone my numbers and realized I was only about 15 lbs from my goal. I now had a BMI of about 26 and a body fat % of 16%.
5 months ago I was at my goal of 180 lbs. My BMI was 24.5 and my Body fat was at about 14%. At that point I maintained (no more calorie deficit) and went on a far more demanding workout schedule to lower my body fat while not losing any more weight. This worked for the most part, while I did lose 2 lbs inadvertantly, it was just because I losing body fat without gaining significant muscle (it's hard to gain much muscle without eating at a caloric surplus)
For the last 3 months I have been vigorously attempting to gain back muscle, increase my anabolic metabolism (the hormones that increase muscle mass and cancel out cortisol production) and have gained 5 lbs of muscle mass back. I know this because my body fat % is now at about 11% and my BMI has raised from 23.5 to 24.
So that's a good example of a healthy weight loss and diet program. Notice how my net calories only went under my BMR when I was obese (my maintenance calories started at 2950, so even when obese I was eating 1950 PLUS what ever calories I burned exercising) my BMR at the time was 2070. But never went below the 1800 limit for males NET. As I improved, my calories rose above my BMR and continued to rise compensating for the additional energy I needed to fuel the muscles I was enhancing and creating.
Sorry for the length, but I think that the long description was necessary as it kind of points out a good road map for people.0 -
Thanks Banks!0
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thanks Banks
so many factors to consider...I am enjoying learning about this....your taking all this time to help us is appreciated
thanks again
Dave0 -
it's my pleasure guys. Did that kind of clear some questions up? Or was it just too long to be helpful. I know I tend to write so much. But there's so many factors with this stuff, it's hard to be succinct.0
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It's a matter for some debate, douganl.
Different trainers follow different rules of engagement as to where your cut off should be. And to be honest, none of them have the definitive answer for everyone. Because our bodies are all so highly diversified, what works for one, may not necessarilly work for all.
The one thing trainers, doctors, and research scientists almost universally agree with is that the 1200/1800 rule (women/men), is pretty much a line in the sand. With the exception of people who have so many fat stores that the body doesn't recognize a severe lack of food (obesity) or where the body is so small that they just don't need as many macro nutrients as the rest of us (women who are very short, somewhere in the 5' and lower range with a medium to small body frame), this rule is pretty much a given.
As to how much you should eat to provide a HEALTHY deficit. Well, that depends on many factors.
The determination shouldn't be made until someone knows what their BMI is, what their body fat% is, whether they have a metabolic rate in the normal range, whether they have any medical conditions that may preclude them from a normal weight loss (I.E. hypertension, or diabetes for example), and what their maintenance and BMR calories should be at.
Ultimately, most studies and doctors agree, a slow, stable, gradual weight loss program with a balanced healthy diet and regular exercise that actually causes physical depletion of energy stores (I.E. if you walk all day and then go for a slow walk at night, you're really not helping yourself. You need to actually stress the muscles a little to get real benefit from exercise.) is the best way to change yourself and lower your weight.
Now, you may ask, "What is considered slow and steady?" and I'll answer, most trainers and doctors agree, that for a reasonable healthy person (I.E. someone with a BMI under 30) you can shoot for between 1/4 and 1 lb per week weight loss. What you have to remember is not everyone will achieve results with 1 lb a week, and for those with a BMI already down around 25 or lower, even 1/2 a pound may be too much for their body. When you get to that area of BMI, Body Fat % plays a far larger roll, as that is what the body should be using to make up the difference. if your body fat % is low, then you will have a far harder time losing weight. And yes, it is possible to have a low Body fat % and a BMI above 25 (high muscle to fat ratio would do this, which is why athletes don't get a very accurate BMI score)
it's VERY IMPORTANT to note, that these are all NET NUMBERS. In other words, these numbers mean your deficit AFTER you calculate in how much exercise you do. Take my goals over the last 15 months for example.
I started 15 months ago with a BMI of 31 and a Body fat % of around 21%
I was trying for 2 lbs a week goal (and succeeding) with a NET calorie deficit of 1000 calories
12 months ago I had lost about 22 lbs and was showing slower losses. So I redid my numbers and goals to 1.5 lbs per week NET deficit in calories (750 calorie a day deficit) and continued losing successfully. At that point my BMI was about 28 and my Body fat % was about 18%
8 months ago I downed it again (this time realizing why right away) to about 1 lb per
week (500 cals), I had redone my numbers and realized I was only about 15 lbs from my goal. I now had a BMI of about 26 and a body fat % of 16%.
5 months ago I was at my goal of 180 lbs. My BMI was 24.5 and my Body fat was at about 14%. At that point I maintained (no more calorie deficit) and went on a far more demanding workout schedule to lower my body fat while not losing any more weight. This worked for the most part, while I did lose 2 lbs inadvertantly, it was just because I losing body fat without gaining significant muscle (it's hard to gain much muscle without eating at a caloric surplus)
For the last 3 months I have been vigorously attempting to gain back muscle, increase my anabolic metabolism (the hormones that increase muscle mass and cancel out cortisol production) and have gained 5 lbs of muscle mass back. I know this because my body fat % is now at about 11% and my BMI has raised from 23.5 to 24.
So that's a good example of a healthy weight loss and diet program. Notice how my net calories only went under my BMR when I was obese (my maintenance calories started at 2950, so even when obese I was eating 1950 PLUS what ever calories I burned exercising) my BMR at the time was 2070. But never went below the 1800 limit for males NET. As I improved, my calories rose above my BMR and continued to rise compensating for the additional energy I needed to fuel the muscles I was enhancing and creating.
Sorry for the length, but I think that the long description was necessary as it kind of points out a good road map for people.
well said Banks. Agree with everything you said. Just wanted to chime in and say for anyone worrying about this, you don't have to. Just make sure you:
1) set a goal that is heathy according to your BMI (as banks pointed out)
2) are eating your exercise calories back
3) never eat net calories below 1200 (for a woman)
it's really not as complcated as it seems, but if reading all this stuff is confusing you, just follow those 3 things and "starvation mode" shouldn't be a concern. There's another good post going on right now about starvation mode as well, it's a bit more.... in lamen's terms. :flowerforyou:0 -
it's my pleasure guys. Did that kind of clear some questions up? Or was it just too long to be helpful. I know I tend to write so much. But there's so many factors with this stuff, it's hard to be succinct.
no way it was too long...I am a stubborn sort and the more info I have the better I feel about making a decsison...I just dont have the patience to explain sometimes and this info raises my comfort level
thanks
Dave0
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