Too FEW calories?

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You should eat back your exercise calories. You'll lose weight at first by not doing that but it'll stop, because your not giving your body enough fuel. You think you are but here's the break down.

Say you eat 1,590 but you burn 600 calories working out...That leaves you with 990 calories netted. Your body needs 1200 to continue to function properly. Even with eating those calories back, you're still at a deficit.

low test

Hiya,

On a typical, day, I eat a good bit below the 1,590 calories that are suggested to me by the site. Even on day where I burn a lotta calories with cardio, I find myself below that number (needless to say, I'm not eating back my exercise calories on those days, either).

What could be the negative side of this? I don't feel like making myself eat more, because on those days, I'm truly not hungry. The stuff I eat is more than enough to keep me satisfied throughout the day.

My diary is open, so please feel free to take a look. I only started logging again this past Monday, so there are only three recent days to see.

Thanks!

Loss of LBM (lean body mass, or muscle), which in turn can lead to a higher body fat % at a lower BMI--this can lead to its own health problems, let alone body composition many would find unattractive. Altering hormones can lead to poor body function, both at losing weight and just maintaining good brain and body health--this, plus lowered LBM, can result in everyone's favorite: "starvation mode." At a prolonged period, one can lose organ tissue--heart and brain is often the first to be shed, than other organs. Depending on macros, hair can fall out or thin... but a layer of hair can form elsewhere (I believe it's called lanugo, like "baby" hair... but I'm blanking on its exact name). Nails and skin can become dry, brittle, etc. Mood can and will change. TIredness. Sleep problems. Cloudy thinking. Often, all of this will come on gradually with chronic undereating, so you might not be aware it's happening until you pass out, or someone comments on your crabbiness.

Overall, the negative side-effects from chronic undereating (particularly with heavy, consistent exercise) can lead to poor quality of life, or premature death.

It's really, really easy to add in calorie-dense foods to meet your goals. I eat a lot of nuts, which can take a big chunk out of that deficit. They're so healthy for you. Avocado is another one. You're getting nutrient-dense foods in addition to them being calorie dense and rich in healthy fats.

So, from what I'm reading so far, I should be FORCING myself to eat, even if I'm not the least bit hungry? If that's the case, then that's the case, but it just doesn't seem to make a whole lotta sense (not to mention sounding awfully uncomfortable).

Yes, that is the case. You will probably feel uncomfortable at first, but your sense of hunger adjusts with your intake and as you eat more, it will increase.

If you increase your calores by 200 per week until you reach your goal, you should be able to make the transition without feeling too uncomfortable.

ETA: it doesn't make sense because you don't understand that your hunger hormones adjust with your intake. When you eat less, your body adjusts to eating less. That's how you get anorexics eating 500 calories a day and saying they don't feel hungry. I'm not saying you're anorexic, just that the hormones are producing the same function.

If you "force" yourself to eat more over a week or so, your body will adjust its sense of hunger accordingly and you will be hungry for he right number of calories.

So, from what I'm reading so far, I should be FORCING myself to eat, even if I'm not the least bit hungry? If that's the case, then that's the case, but it just doesn't seem to make a whole lotta sense (not to mention sounding awfully uncomfortable).

I'm wondering why you find it so hard to eat? You're eating way too little. I think you need to seek some professional medical help.

So, from what I'm reading so far, I should be FORCING myself to eat, even if I'm not the least bit hungry? If that's the case, then that's the case, but it just doesn't seem to make a whole lotta sense (not to mention sounding awfully uncomfortable).

It's easy get a spoon and some peanut butter.

Or on days you know you're going to work out, spread it out and add the calories to each meal.

So, from what I'm reading so far, I should be FORCING myself to eat, even if I'm not the least bit hungry? If that's the case, then that's the case, but it just doesn't seem to make a whole lotta sense (not to mention sounding awfully uncomfortable).

It's easy get a spoon and some peanut butter.

Or on days you know you're going to work out, spread it out and add the calories to each meal.

This too, peanut butter is easy calories.

How are calculating your workout burns OP? are you using MFP's calculator or a HRM, or a machine?

You need to eat more, seriously. Your body is gonna wear down with so little gas. Look for calorie dense foods, various nut butters & nuts (if you aren't allergic), cook with grapeseed or olive oil, whole milk, cheese, cottage cheese (if you are not lactose intolerant), Avocados!!.

Get you a big jar of peanut butter, keep it with you. Eat a serving with every meal. That is usually about 200 calories or so.

I am a little confused by this. I understand the calorie portion on WHY eating less good calories is bad, but the alternate calorie calculator is COMPLETELY different than MyFitnessPal (http://scoobysworkshop.com/accurate-calorie-calculator/ ) It shows me LESS calories to be eaten than MFP, but my friend I am working out with, the calculator shows MORE calories than MFP. Is this because the other one is more accurate or should we just try to stay within the balance of the two?

These are not the same type of calculators. Scooby is a TDEE calculator and includes all of your exercise activity. MFP does not include exercise, it is the amount of calories for your body to just function and what you need in daily life not including exercise. You must have chosen incorrect settings somewhere if Scooby gave you lower cals than MFP.

There really isn't a downside, unless you find you don't have enough energy during workouts or you find you tend to binge eat bad foods. You'll lose weight, with your body losing fat and muscle (not necessarily in the ratio you'd like). Most studies find that eating slightly below your energy needs is the best model for losing weight in a sustainable way. For short periods of time, fasting, or under-eating is not unsafe or unhealthy. No need to force feed. Your body will tell you when you need more fuel (just be sure to listen).

There really isn't a downside, unless you find you don't have enough energy during workouts or you find you tend to binge eat bad foods. You'll lose weight, with your body losing fat and muscle (not necessarily in the ratio you'd like). Most studies find that eating slightly below your energy needs is the best model for losing weight in a sustainable way. For short periods of time, fasting, or under-eating is not unsafe or unhealthy. No need to force feed. Your body will tell you when you need more fuel (just be sure to listen).

No. Just no.