Netting too low?

mrsjacksn

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Emv79

I agree you can't rely on calories burned by MFP and a HRM is more accurate.

Don't eat if you are not hungry and don't eat junk food to make up the extra calories either.

One thing you may want to think about in your diaries is scrapping 'low fat' foods. You don't need to eat the low fat versions if you're struggling with reaching your net and it's not worth the extra sugar or sodium 'low fat' options have.

Do you cook with extra virgin olive oil? Cause this helps with cals too. one tablespoon is 12o calories and it's good fats!

Good luck

I could not have said it better myself. I agree 100% with the above.

sweetnessandlighter

What am I missing? Why is this a problem? Is it because weight loss will stall if you net too low?

Jennaissance

Snack on nuts- almonds, cashews - they don't fill you up but you get the calories. I think that's why they make trail mix. On the days I know I'm going to burn an extra 1,000 calories biking I make sure to snack on nuts.

kdeaux1959

My opinion is just that -- my opinion... There are those who are great advocates of "starvation mode" who believe that any deficit below about 500 calories per day is dangerous... My thought is this.. you are eating more than 1200 calories and are exercising it away. My personal opinion is that you are okay with a smaller net intake if the following apply:

1. You are honestly not hungry
2. You have adequate energy to complete your workouts
3. You are getting adequate protein for muscle growth/development
4. If you are strength training, you are getting stronger -- able to progressively increase your weight resistance
5. You are getting adequate across the board nutrition -- vitamins, protein, carbs, etc.
6. You are continuing to see the weight results you want .. in your case, a weight loss.
7. You are not having unusual health, mood, or energy breakdowns due to vitamin deficiencies.

If you are stalled out in your goals of course you would need to change something. Avoid empty calories.. they do no good. Calories for calories sake makes no sense. If you are trying to increase weight resistance in the gym and unable to do so (after a reasonable time) it could be the result of the body consuming lean body mass which of course is not desirable. If however, you are able to periodically increase weight resistance it is an indicator that you are getting adequate protein for muscle growth and that would be a good sign.

Again, just my unprofessional opinion.

Jlwebb07

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mes1119

Personally, I think this is okay. Simply because you are still PUTTING nutrients (vitamins and minerals) into your body.

I do this and then usually go over in calories on the weekends... I think it balances out very nicely and has worked for me. I feel as healthy as ever.

myfitnessnmhoy

If you make sure you get all your nutrients and focus on proteins and fats, and you're feeling energetic and able to do good solid workouts, you're probably OK. Especially since MFP has a habit of overestimating exercise calories so you may be netting more than you think.

If you find your weight loss stalls in the future or you start feeling tired more than you think you should be, I'd suggest you consider eating some calorie-dense healthy foods (nuts, avocado, olive oil) and add a couple hundred calories and see how that makes you feel.

It's all about finding what is right for you. If you are losing weight at a steady controlled pace and feeling healthy and energetic doing what you're doing, then you're probably doing it right.

ji225

You should always net your BMR at least - otherwise you will have all kinds of repercussions down the line, its pretty easy to see why isnt it? where do you think your body will take what it needs from - muscles of course!

Its not hard to eat wiser and eat natural foods, no low fat rubbish for a start - as you do needs good fats to keep losing too.
Just use common sense and dont obsess.
Hunger is a bit tricky a gauge to use, as once you start upping calories, your body will become used to that new level, push metabolism up and give you more regular hunger signs.

No hunger and being full can sadly be a hint that metabolism has been messed with.

myfitnessnmhoy

I am not going to eat Oreos or ice cream just to get my calories up to 1200. I have been told I am fine by a doctor so I dont worry about it.

If you're thinking about eating Oreos or ice cream to fill in calories, then you might as well not eat them - you'll be healthier without them.

If you want to experiment with eating more (which, obviously, you specifically don't and you're following your doctor's advice, but more generally speaking...) it's important to add HEALTHY food for the extra calories. That doesn't mean you can't eat sweets, but they shouldn't be empty filler to reach an artificial caloric guideline.

The whole idea of this site is to regulate your intake, feed your body just enough to keep it energetic and healthy, with a sufficient deficit to slowly lose weight over time, then a minor adjustment at the end to maintain the new weight. Once you get your fat, carbs, and proteins in reasonable balance, and you're drinking lots of water, your body will tell you what it needs. If you feel full, stop eating. If you're hungry, eat more. Use the diary to make sure you are getting all the nutrients and the proper balance of calories (fat/carb/protein balance) your body needs, and any hunger you feel is real, honest hunger and you should feed it.

lady_in_weighting

Can i suggest high kcal protein shakes which have a balance of carbs and protein. These will give you the extra kcals and nutrients your body needs without feeling full! (:

embclark

Can i suggest high kcal protein shakes which have a balance of carbs and protein. These will give you the extra kcals and nutrients your body needs without feeling full! (:

Thanks! I have ordered a protein shake to start drinking after my workout. It just took me a bit longer to find a gluten free soy free one...

RuthieCass

Yep, I think your net might be too low. When I started, MFP put me on 1200 calories. The 1st week, I felt fine. The 2nd week, I felt not so fine. The 3rd week, I felt tired and struggled in certain workouts that I had completed the previous week without problems. Of course, I lost weight. But I didn't feel that what I was doing was sustainable. So I read a bit more and upped my calories to just above my BMR. Unless you are a very petite woman (say, ~5 feet, small frame), you should probably net more than 1200. However something to keep in mind is that MFP overestimates exercise calories and most people underestimate food calories. I found this article helpful in calculating the burn for running since it accounts for net calories: http://www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html (it also gave me a better idea of what I might've burned on the elliptical). If you want to get very accurate with the food calories, you'd likely have to get a scale and avoid eating out. You probably don't have to do this to see results, but you may want to just eat a bit more.

If you have only 10 more lbs to lose, you should probably aim for half a pound per week. You will still get down to your goal; it'll just take a bit longer. And you will lose less muscle than if you tried to drop 2 lbs a week (or whatever your goal is). Eat some nuts, add another spoon of olive oil to your meat/salad/etc. Oh and make sure you are eating a good breakfast. I've seen many people on here asking about how to up their calories and are only eating a 200 calorie breakfast. I also like the idea of adding a protein shake after workouts.

There's a lot of debate on here about netting too few calories and "starvation mode" (some of it quite nasty, on this thread). "Starvation mode" may be a bit strong of a word, but human bodies will adapt to lower calories--which is why many people lose less weight than expected based on their diets (even minus the water weight). "Adaptive thermogenesis" is probably a better term (you can google this to see that this does actually happen). So if you cut your calories too low, your body will likely slow your metabolism. Oh and most doctors will not prescribe a VLCD unless you are severely overweight. If your doctor says it is ok to consume such few calories when you only have a few pounds to go, I would suggest speaking to a nutritionist and seeking a different opinion.

RuthieCass

Can i suggest high kcal protein shakes which have a balance of carbs and protein. These will give you the extra kcals and nutrients your body needs without feeling full! (:

Thanks! I have ordered a protein shake to start drinking after my workout. It just took me a bit longer to find a gluten free soy free one...

I've used the Garden of Life Raw Meal. Honestly, it's not the best tasting stuff ever. But it is -free of mostly everything. It is a bit pricy, though, so I am looking for a substitute (I am lactose intolerant but okay w/ soy or gluten).