The Starvation Myth
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Right, same here. And who wants to go on some miserable crash diet when they can get better results eating wellI don't know about starvation mode but I do know that I have lost SOOO much more weight eating a healthy amount rather than back when I used to try to starve myself. I think it has more to do with the fact that I have more energy and can go harder during workouts. On top of that, I LIKE eating so screw eating very little haha.
DUH! ?
Starvation diets don't work.
Why?
Because if your calorie deficit is too great, you can easily suffer from
loss of muscle mass (slows down your metabolism) and impaired general progress.
You have to find what is right for you but you also need to remember that your body
is a machine and without the right type and amount of fuel there could be problems
either with loss of muscle, loss of energy, less weight loss/plateaus, etc.
Check out this topic:
http://www.myfitnesspal.com/topics/show/238282-700-calories-a-day-and-not-losing-redux?hl=700+calories
Don't fall into the crash diet trap. Stick with the MFP recommendations.
Here's a great group right here on MFP:
Eat More To Weigh Less
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
Join up and connect with other for support.
Good Luck
The american gangster at it again! Good stuff bro.
i think you guys missed the point nowhere does it say about crash dieting i was mainly stating that you dont have to worry about going into starvation mode by simply eating a few less calories0 -
This is the part from the article that I'm most familiar with and that I blame for never being able to maintain a healthy weight:
"Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss."
I can and have eaten 500 calories or less a day to lose weight. Did I lose the weight eventually? Yep. Could I do it again? Sure, if I want to risk tooth loss, hair loss, and maybe death. I'm not as young as I used to be and my body may well have had just about enough of it.
Even if I successfully go on this 500 cal a day diet and lose the rest of the weight, I know that on a diet like that, by the end of it, I'd think of nothing but food and food cravings from the minute I woke to the minute I went to sleep at night. It's a miserable way to live. Sure, diet pills could suppress my appetite, but eventually you have to come off them, and then the cravings would take over. It's not worth it.
Do I think I must get 1200 calories a day every day or I'm doomed? No, but I do think it's best to stay around that range most of the time, and to get more when I exercise. Not necessarily all my exercise calories, but a chunk of them. Plus, it keeps me from feeling mean, dizzy, and weak.0 -
Eat until you're full and then STOP. Don't eat just to fulfill some caloric goal of 1500 or whatnot. My opinion.
This is something I struggle with. After years of over-eating, I am not able to know the difference between satisfying my hunger and eating until I'm full.0 -
Exercise calories----Eat some, leave some.0
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For anyone still in support of the "starvation mode":
You don't need to understand research studies or complicated biochem to understand why its bunk. Just ask yourself this
Why on Earth would your body, while starving, turn the few calories you are taking in into fat and not use them!? Turning stuff into fat is when your body already has plenty of available energy.0 -
I sometimes don't get over 600 calories, not cause I'm starving because I am eating a ton of protien. I don't think I am starving. Then again, I just don't know. I am confused. Maybe I should just give up and get lipo.0
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if your body is continuously functioning throughout the day, you need to eat. that makes sense.
if you don't eat enough calories for your body to keep functioning at a HEALTHY rate, isn't that dangerous to some degree? kinda like wanting your car to keep running without fuel?0 -
I think it's everyone for themselves. Find what works for yourself and that's it. I don't focus on eating back my exercise calories, or even making sure I eat to my BMR. I eat when I am hungry, and eat healthy foods when I am hungry, and that's that. If I know I might go out and get a treat with friends, I will make sure I exercise more than usual so that I don't worry about eating a treat and gaining any weight. It's working for me personally, but that doesn't mean it's going to work for everyone.0
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LOL, I so agree:)/grabs popcorn
this should be interesting
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I don't believe starvation mode! People say eating around 1100 will cause you not to lose weight but thats not true0
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if your body is continuously functioning throughout the day, you need to eat. that makes sense.
if you don't eat enough calories for your body to keep functioning at a HEALTHY rate, isn't that dangerous to some degree? kinda like wanting your car to keep running without fuel?
^^^^^^^^^^^^^^^^ THIS!0 -
very good adviceI think it's everyone for themselves. Find what works for yourself and that's it. I don't focus on eating back my exercise calories, or even making sure I eat to my BMR. I eat when I am hungry, and eat healthy foods when I am hungry, and that's that. If I know I might go out and get a treat with friends, I will make sure I exercise more than usual so that I don't worry about eating a treat and gaining any weight. It's working for me personally, but that doesn't mean it's going to work for everyone.0 -
if your body is continuously functioning throughout the day, you need to eat. that makes sense.
if you don't eat enough calories for your body to keep functioning at a HEALTHY rate, isn't that dangerous to some degree? kinda like wanting your car to keep running without fuel?
The car analogy only works if you have no body fat to spare. At 20 lbs. overweight, I have 20 x 3500 = 70,000 calories in my tank I'm trying to burn off.
If I top off my tank each day with all my BMR calorie burn plus all my exercise calorie burn, what activity is left to burn off my excess? The calories I expend brushing my teeth and driving to the gym?
No wonder people give up and want to turn to lipo. You don't need to walk this tiny tightrope between what is 'too few calories' vs. what is no longer a deficit.0 -
if your body is continuously functioning throughout the day, you need to eat. that makes sense.
if you don't eat enough calories for your body to keep functioning at a HEALTHY rate, isn't that dangerous to some degree? kinda like wanting your car to keep running without fuel?
The car analogy only works if you have no body fat to spare. At 20 lbs. overweight, I have 20 x 3500 = 70,000 calories in my tank I'm trying to burn off.
If I top off my tank each day with all my BMR calorie burn plus all my exercise calorie burn, what activity left to burn off my excess? The calories I expend brushing my teeth and driving to the gym?
well put0 -
i found this to hopefully explain how undereating effects the body
I don't get how the whole "starvation mode" thing works. Ya know, how if you eat under so many calories a day, or none at all, your metabolism will go down and you wont lose weight? But if it's true, how are people with liKe anorexia nervosa so skinny?
26 Replies (Because they keep eating less. When they eat more they gain weight because their metabolism is so slow.
If you under eat, your metabolism adapts and is more energy efficient i.e. it shuts down non-essential processes to focus on keeping you alive with what little calories you give it. Because they eat like 300-500 cals a day and your body can only do so much to adapt to a starvation level of cals.
I don't care for the term "starvation mode". Basically it is metabolic adaption and happens to all dieters to some degree. If your body considers itself in a famine, it will decrease the amount of cals you burn to a certain extent and start burning muscle instead of fat as it takes more to support and you can't have that if you are in a famine. There are also a whole lot of hormonal things that happen when you diet and your body tends to "defend" your starting weight. Someone who has "dieted down" to 140 lbs tends to burn less cals to maintain that 140 lbs then another person who is at that weight naturally and never dieted to get there. The whole process is very complex and everyone's body is differentActually not all anorexics actually eat that low. Some eat in the 500-1200 range and still end up very underweight and sick. If someone is tall then they need more calories naturally so if they normally maintain on 2000 or more then eating 1400 can lead to anorexia. Yes it is true that as your body adapts you have to eat less to keep losing because your body will fight to keep you alive. Also many anorexics actually have a hard time gaining. Sometimes the weight initially come on faster and then the metabolism will kick in and/or they become hyper-metabolic (metabolism goes into hyper burn essentially) and they need more to get to a healthy weight. Most end up needing 2000 or more calories to repair damage and restore weight.
Also a person who is overweight who drops weight very quickly in an unhealthy manner can still be in the healthy weight range but suffer all the same effects as a person who is classed as anorexic. You can pack all the nutrients you want into your diet but if you don't eat enough your body doesn't have the fuel to use them efficiently. Basically eating as little as possible and losing as fast as possible puts strain on the body and can do damage. Slow and steady wins the race and keeps off the yo-yo ride.
More important than the metabolism stalling out is the fact that if your body is not getting enough fuel it has to take it from your muscles and bones. You want to eat above your BMR but below your daily burn and exercise to maintain the muscle you have throughout the weight loss journey. Its not just about reaching a number its about attaining/maintaining a strong healthy body that will carry you for a lifetime.0 -
I've actually taken several nutrition classes in the last year or so while finishing my degree, and every one of the textbooks agree that 1200 calories is the bare minimum we should be getting because that's what we need for basic body function. While I don't know about the accuracy of "starvation mode", my understanding is that consistently staying at a caloric intake that is significantly lower than that will have an adverse affect on one's metabolism and muscle mass, as well as making it difficult to find the energy to exercise regularly.
I try to stick to about 1200-1300 calories a day - which can be difficult to reach sometimes because I really love raw veggies and have cut out the majority of high-calorie items from my diet - and I don't see the point of eating back my calories burned through exercise. That just seems counterproductive to me. When I reach a plateau, I adjust my exercise routine more than anything. My intention is no longer to get thin as quickly as possible, but to make changes so that my weight loss lasts.
Just my opinion...good luck to everyone!0 -
There is enough info out there that if an individual can't figure out what they need on their own then they are in trouble. No calculator can tell a person exactly what they need to lose weight and preserve or build muscle. Starvation Mode is not a myth, it is just a phrase started to represent what happens if a body is not fueled enough in order to "work" in a healthy and effective manner.
Do what you want to figure out how your body will work in an effective manner. Try it with 500 calories a day and see how that works for you, try it with more or even less. Many of us will be here to watch and learn.
denise:drinker: :drinker:0 -
I've actually taken several nutrition classes in the last year or so while finishing my degree, and every one of the textbooks agree that 1200 calories is the bare minimum we should be getting because that's what we need for basic body function.
And they say that with no caveats about "1200 net" or "eating back" or "don't eat below your BMR" or "fuel your workouts", I bet.0 -
and if you really think undereating as never killed anybody think about all the anerexics that have died because yes eventually your organs do give up so it makes sense that you give your body the fuel it needs i know that i would rather lose weight slower and healthier then go to bed on a night with that awful starving feeling in my stomach0
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Hi all,
Since joining this site I've rarely posted but just wanted to say that after reading so many different threads with varying opinions on this subject i'm still confused. My MFP has calculated that I need 1440/1450 cals per day to lose 1- 11/2 pounds per week. i'm exercising prob about five days a week maybe more if you include the long walks on days off. I spoke with my personal trainer about eating back cals and she agreed with me that it was probably not necessary every day and to just take a sensible approach, if your body is shouting it's hungry then eat more. Most days I stick to the above amount regardless of my exercise and i'm generally never hungry. I just don't agree that we should eat for the sake of fulfilling a calorie goal. i'm definately taking the scenic route (approx 30 lbs lost - in a yr) but i'm really getting stronger and fitter so hopefully the rest will fall into place.
Out of interest when I eat at higher amounts my weight either maintains or gradually increases, I really beleive that this journey is an individual one.
Well done to all on here there are some very impressive and motivating stories.0 -
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/grabs popcorn
this should be interesting
LMAO!0 -
missed the boat the article mention nothing of under eating to a point of deathand if you really think undereating as never killed anybody think about all the anerexics that have died because yes eventually your organs do give up so it makes sense that you give your body the fuel it needs i know that i would rather lose weight slower and healthier then go to bed on a night with that awful starving feeling in my stomach0 -
What I find interesting is that there is a lot of discussion about "starvation mode" and "eating back your exercise" on MFP but you don't see it in other forums. Actually I've never seen "eating back your exercise" on other forums (or I can't remember seeing it).
Weight watchers encourages eating back 1/2 of your exercise points (calories).0 -
:laugh: :bigsmile: eat what you want to and quit gripin because someone has another opinion:drinker: :drinker:0
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bump0
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At the end of the day I believe that everyone should do what works best for them. I currently eat back most of my calories because I know that is a longer term solution for me to maintain my weight loss goal. People who feel totally fine with netting between 800-1200 calories should continue to do so if they feel that it works for them. No matter what advice is given, all of our bodies respond differently to certain weight loss regimens. I personally tried only eating at 1250 calories a day but I noticed that I became more fatigued in my workouts, and just tired in general throughout the day. Now that I am set to only lose a 1/2 pound per week, I am set up to net 1420 calories a day, and this regimen is something that I feel that I can sustain for a long time. I think that's the most important thing to remember; whatever regimen you are on should be a lifestyle change. If you 're fine with netting 1000 calories a day and can continue to do it for long term without any ill-effects, then by all means keep on doing it. It's our own bodies and we should take most advice with a grain of salt until you personally know that it works for you! 0
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Come on people the word starvation mode is taken way out of context around here... No one is comparing anything to starving kids in Africa.... The way most use this term is that if you run to high of a caloric deficit your bodies metabolism slows to a crawl and your weightloss stalls... So in essence your body tries to protect itself aka starvation mode.... Then there is the other side "Eating more to lose weight" this comes in to play when you consume those calories burned during exercise. You have to fuel your body for the workouts you ask of it to do... It is as simple as that...
Read the article, though: your metabolism *slows down*, doesn't stop. You will incrementally lose weight slower, but you will still be losing weight at a rapid pace. You don't stop losing weight from fat until you are under 10% bf. and hardly anybody on this forum applies to that.
Note: I'm not saying that eating more than 1200 calories is BAD for you or will make it hard to lose weight (on a case-by-case basis, of course), I'm just saying that there is nothing wrong with 1000-1200 calories a day for most people. It's just hard and takes some adjusting. You won't stop losing weight if you eat 1200 cals. You won't gain weight if you eat 1200 cals. And it is not an automatic "well you will lose muscle, then", either.
Hate to burst your bubble but after 37 months of being in a caloric deficit and losing 310 lbs, thru diet and exercise and trial and error coming from not being able to stand and support my own weight to where I am today I can tell you beyond a shadow of a doubt that my body did shut down, did stop losing weight and did actually start retaining calories I was putting in causing me to completely stall out because of those high calorie deficits.... After I figured it out everything changed... Now I eat 3200-3400 calories a day presently to lose 1/2 lb. a week.... I had a BMI of 74+ and after 310 lbs. lost I still have a BMI of 33% (still obese by their standards)
Not by mine:
So I respectfully have to disagree..........
:drinker: :drinker: :flowerforyou:
Well said... your an inspiration to us all0 -
/grabs popcorn
this should be interesting
BWAHAHAHAHAHA - I know what you mean0 -
*sigh
If you just understood why things were being calculated the way there were, you'd be able to make a more educated decision on the plan you want to follow.
"But I don't understand why they do it this way!" -> Then figure it out...duh
I don't eat my exercise calories back (*gasp), but that's because I recognize what the different calculations signify and made a decision accordingly. I didn't take the estimate that MFP gave me, I ran the numbers myself and figured out what my TDEE was. If you're taking MFP's suggested intake and not eating back calories, all you're doing is eating at a greater deficit than you originally targetted. If you want to do that go ahead, but at least understand what you're doing. Don't just claim to not understand it and then ignore it.
If you think that when you cut more weight your loss rate will stop you're equally misguided. Thermodynamics disagrees with you. Fact is your metabolism does slow, and your activity levels can and do suffer as well. If your deficit is small enough that this reduction in activity will eliminate the deficit than no, you won't lose weight. Otherwise, you will, period. You may see short to long term stalls (weight's a fickle thing), feel like crap, and lose a crapton of muscle mass, but you will lose weight. You can safely sustain a larger deficit the more you have to lose. Eating more (but still at a deficit) is generally a slower, but safer and healthier, course of action. You'll tend to feel better, have better workouts, and get to eat more food (which in my book is a good thing). By all means I highly recommend this as a strategy, but don't lie to others and yourself and say you'll stop losing weight if you don't eat enough, that's a gross misrepresentation of the facts. It also may be inaccurate, however well intentioned, to jump to 'you're not eating enough' as the solution. People tend to grossly underestimate calorie intake and overestimate caloric expenditure when logging. For some folks, not eating there calories back (or only eating a fraction) is an unintentional but effective counter to those kinds of errors. And not all people follow MFP's targets (myself included: I quadruple protein intake and double calorie intake).
Or you could just go back to beating a dead horse since you choose not to take into consideration the opposing side, which is just silly regardless of which side of the debate you're on.0
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