will going over my protein and sugar goals wreck fat loss??

choukokoko
choukokoko Posts: 7 Member
in Health and Weight Loss
i welcome all input!!! last year i wanted only to lose weight - this year i want to lose the rest of the fat around my hips, about half an inch. i've started long distance running again, at least seven miles a day, at least six days a week; so i KNOW im going to gain weight via muscle (which i have, in only a week). ive been paying special attention to protein intake (egg whites, plain, nonfat greek yogurt, veggies, protein bar a day) which seems to always nudge my sugar and protein levels into the red, even though my net calorie intake a day is around 500 calories, my carbs are well below half the recommended level, and im only taking in about a quarter of my recommended fat a day. currently, i have my fitness pal settings with the goal of losing two pounds a week. keeping in mind that i'm well below my fat, carb, and calorie intake, will overindulging in sugars and proteins(-5, -15 respectively) keep that extra half inch of bothersome fat around my hips?? i appreciate any thoughts or tips anyone may have.
thanks in advance!!
chouko

Replies

  • HappyStack
    HappyStack Posts: 802 Member
    RE: Title - no. Overall calories are important for fat loss. You should open your diary so your protein levels can be checked.

    Running building muscle. To a point. It's mostly catabolic, especially in a calorie deficit. You might want to look into replacing some of your long-distance running with some resistance training.

    Egg whites, eat the whole egg!

    500 NET calories a day is too low. Again, open diary would help here.
  • shutyourpieholeandsquat
    shutyourpieholeandsquat Posts: 1,394 Member
    First of all, can't see your diary. Second, MFP underestimates the amount of protein a person needs.

    Open your diary and give us some stats... height, weight, etc.
  • choukokoko
    choukokoko Posts: 7 Member
    ah, thank you, that was the answer i really was hoping to hear!! life and work keeps me busy, so i burn about 850 calories a day easy - my net calorie intake varies, depending on the day, anywhere from 1000-1400. im also trying to recover from an eating disorder, so getting me to eat that much a day is nothing short of a miracle, but it also explains why i work out obsessively, too. i'm still too afraid to open my diary to the public, but i'm 5'7' and weigh 112 right now. i will be more than willing to consider any advice you can give me concerning a healthy calorie intake; just realize right now that i am still ridiculously terrified of waking up to my jeans fitting any tighter.
  • choukokoko
    choukokoko Posts: 7 Member
    thank you for taking the time to respond :) i'm recovering from an eating disorder, so making my diary public right now is something i'm a little leery of. if it helps, i stand 5'7' and weigh about 112 right now. my waist is about 24 and 1/2 but my hips are just a little over 35 inches right now. i would really like to get them down to at least 35 inches; my fear now is that going over my protein and sugar levels will not only keep me from losing that little extra, but add MORE fat, and it always goes straight to my hips first @_@. i do tend to exercise a little obsessively, so my net caloric intake rarely tops 600 calories a day and is most often right around 500-550. again, thanks for any advice you can give :D
  • HappyStack
    HappyStack Posts: 802 Member
    I would suggest getting some guidance from a counsellor or a dietitian that specialises in EDs.

    The problem in your case is, after eating so little for so long - clearly way below your BMR, even gradually increasing your intake is likely to result in a small amount of weight gain over time. This isn't a bad thing and it won't spiral out of control provided you monitor your intake and slowly increase rather than binge.

    Resistance training in your case should only be undertaken after getting a full medical checkup, and I would consider cutting down on exercise at least a little bit in order to raise your NET calories - even "artificially" for now.
  • choukokoko
    choukokoko Posts: 7 Member
    been there, unfortunately - i got down to 97 pounds, so inpatient and counseling was a given. what most people don't understand about EDs is that its not so much a fear of gaining weight as it is about losing control. im actually quite strong, and my stamina is good. you're right, i did gain weight pretty quickly during recovery, although it was in hospital and via fatty lipids. your advice about resistance training is something i've been kicking around, but it would have to be light because i don't want to muscle up - having bulky thighs is bad enough ;) running and fast walking is a compulsion for me - instead of eating during downtime, i got in the habit of taking a quick two mile walk, and its a hard habit to break now, as well as my late night runs; they're cathartic, really. i've thought about adding a little extra to my helpings healthy stuff like veggies, greek yogurt, nonfat cottage cheese, even the occasional ww dessert or even egg yolk ;) i guess my brains just telling me that if i'm not losing fat quickly with a net caloric intake of 600, how on earth am i going to lose ANY if i DOUBLE my net caloric intake every day?
    thanks for your patience ~.~
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Resistance/strength training will NOT bulk you up. You will not build muscle eating 600 calories a day, you will lose muscle.
  • HappyStack
    HappyStack Posts: 802 Member
    been there, unfortunately - i got down to 97 pounds, so inpatient and counseling was a given. what most people don't understand about EDs is that its not so much a fear of gaining weight as it is about losing control. im actually quite strong, and my stamina is good. you're right, i did gain weight pretty quickly during recovery, although it was in hospital and via fatty lipids. your advice about resistance training is something i've been kicking around, but it would have to be light because i don't want to muscle up - having bulky thighs is bad enough ;) running and fast walking is a compulsion for me - instead of eating during downtime, i got in the habit of taking a quick two mile walk, and its a hard habit to break now, as well as my late night runs; they're cathartic, really. i've thought about adding a little extra to my helpings healthy stuff like veggies, greek yogurt, nonfat cottage cheese, even the occasional ww dessert or even egg yolk ;) i guess my brains just telling me that if i'm not losing fat quickly with a net caloric intake of 600, how on earth am i going to lose ANY if i DOUBLE my net caloric intake every day?
    thanks for your patience ~.~

    I suggest having a good read of this: http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    (You can ignore the age-references in the article, they're irrelevant.)

    And in lieu of trying counselling or something similar, I'd suggest a lot of research on many of the things in the above article and what people say about sub-optimal calorie intake, "eating more to lose more" and body recomposition on these forums, and attempt to gain a better understanding of how you can control your weight, your body and what you put into it.
  • choukokoko
    choukokoko Posts: 7 Member
    well. what i define as muscle is prob. diff. than your definition; ive already had people tell me my butt looks bigger and rounder and my thighs are fuller, both due to muscle from starting long distance running again; but too many of my veins are already vascularized, and while i admire it on others who are dedicated to bodybuilding, i do NOT like it on me. if resistance training wont make any of these areas worse, im more than willing to give it a try. thank you for your reply!! at any rate, i havent technically LOST muscle because i didnt really have much to begin with; even at a net of 600 calories, im still adding muscle although so far, thankfully, lean muscle.
  • choukokoko
    choukokoko Posts: 7 Member
    thank you so much for the link; i have my first round of tests at school looming this week, but i've bookmarked it and want to check it out as early as tomorrow afternoon. what you say is absolutely correct, i'm trying really hard to retrain my brain, but it isn't as easy as flipping a switch. there are several triggering factors as far as eating disorders go and getting rid of those triggers (which in some cases is impossible, at least for now)is the key.
    again, thanks for the link, heck, i'll be up all night anyway, i'll check it out now, physiology can wait ;)

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