Pls help me explain why a net cal ttl of 500 is bad

ChasingSweatandTears
ChasingSweatandTears Posts: 504 Member
in Health and Weight Loss
I have a friend who is having difficulty losing weight. She only eats about 1100-1200 calories and lifts weights, does c25k and walks several times a week.

I've referred her to the Scooby calculator and she is willing to up her calories, but she is scared also that she'll gain weight.

I need help from some of you resident experts, that have helped me in the past :)

Feel free to share links to threads where this has been addressed numerous times lol.
I looked in the stickies, but the one thread I'm thinking of in particular is not lists there. I think it's called "this again" or something.

Thank you!! Nice to see how many of you are still here :) I've been inactive due to pregnancy and adjusting to being a new Mom but I'm back to it now!

Replies

  • ZombieEarhart
    ZombieEarhart Posts: 320 Member
    If she's genuinely afraid to up her calories than facts and figures might not be enough for her. How long has she been doing this? You might not know the whole story, there could be some disordered eating or ED going on.

    Sorry that's not really helpful, but I hope your friend nourishes her body :(

    ETA: or you could just show her pictures from some of the "ladies who lift" thread!! That will inspire anyone to eat food and lift hard :)
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    ETA: or you could just show her pictures from some of the "ladies who lift" thread!! That will inspire anyone to eat food and lift hard :)

    Yesssss!
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    No she's just scared because of everything she's been told. She's only been doing this since actively trying to lose weight. I don't suspect ED :) just bad info. She's post partum like I am.
  • lavendy17
    lavendy17 Posts: 309 Member
    I don't know her and don't want to assume, but my gut reaction is that she is putting lot of pressure on herself eating very little and doing a lot of hard work, maybe she inevitably over-eats and it cancels it out. I can just imagine such a routine would break anyone.

    Another thing to keep in mind, which sucks but is true, you can't aim at both losing weight and gaining muscles (lifting weights) at the same time. It's kinda either or, but weight lifting really changes your body so you look thinner when you weigh more.
    Send her to some of those fitness success stories...
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I am surprised she can lift on so few calories.

    Does she use a kitchen scale? she might be eating more than she thinks anyway
    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    Here is a good one to start with
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Here is a good link to show her what eating and lifting can do
    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Here is one for helping her understand the settings
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    and a good thread to show her what eating does really do
    http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042
  • TeaBea
    TeaBea Posts: 14,517 Member
    No she's just scared because of everything she's been told. She's only been doing this since actively trying to lose weight. I don't suspect ED :) just bad info. She's post partum like I am.

    Not an expert but..............

    BMR (basal metabolic rate) is the number of calories that she would use if she stayed in bed all day (24 hours).....this is for basic function....heart, lungs, kidneys, etc. Your friends BMR is certainly higher than 1200. She would lose weight with zero exercise at 1200.

    What happens if she eats 1200 & exercises like crazy? She loses "weight" .....as in fat PLUS muscle. This only makes the scale look good.

    Many people lift weights (while dieting) to KEEP muscle.....your friend is (unknowingly) is lifting weights to decrease muscle. You have to fuel your workouts to keep muscle......lots of protein (which has calories).
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    First, congrats on the new baby. Secondly, I am not sure how newly post partum your friend is (or you for that matter) or if she is nursing - but if that is so - then here is a good reason - she needs to eat at least an EXTRA 500 cal on top of her normal daily alotment to be able to continue to nurse the baby in a healthy manner. Even if she isn't nursing - losing weight when you just gave birth, while I know it is frustrating to still have the baby weight, you need to focus on your baby and getting enough sleep and just functioning on a day to day basis - not be worried about how many calories you are taking in.

    It took 9 months to put the weight on, it is not going to come off overnight. There are plenty of other reasons like the links that Steff provided but I'm going down the "do what is right for your new baby and yourself" path before worrying about losing weight.
  • Unknown
    Unknown
    This content has been removed.
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Forgot to mention, we are both 7 months pp :)
    Both recently trying to lose weight as in past month. I am nursing, she is no longer nursing.
    I didn't attempt to lose weight at all the first 6 mo as as I was worried about losing my supply. I'm eating, no worries here :))
  • MrsG31
    MrsG31 Posts: 364 Member
    If your friend is like me, and many of women out there, than she's been fed countless images of skinny women and their teeny, tiny diets of water, salads, green smoothies, and tons of exercise. (cough, cough - celebrities come to mind!) And she probably felt overweight before and then you start eating for two, so after the baby is born you cannot imagine continuing to eat that way without gaining a bunch more weight. So you start you start exercising a lot and cutting back on how much you eat, not realizing that the main difference in before and now is that you are MOVING. And that you could eat more, as long as you keep moving.

    If she is exercising that much, she needs to eat more than 1200. I can understand being nervous about it, but she doesn't have to jump from 1200 to 1400 in a day. (or whatever her TDEE/max cal amount is) She can start gradually, adding 50-100 calories here and there.
  • MapleFlavouredMaiden
    MapleFlavouredMaiden Posts: 595 Member
    The smaller the calorie deficit, the less nasty side effects you will encounter. Things like insomnia, restless legs, anxiety, depression, mood swings, loss of libido. No one wants that. No one wants to live with someone like that. Keep the deficit relatively small, like 15% and be patient.
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Can someone post a link to "ladies who lift"? Is it a group or a thread? I did a search and got a million different results
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Thanks!
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    I don't know her and don't want to assume, but my gut reaction is that she is putting lot of pressure on herself eating very little and doing a lot of hard work, maybe she inevitably over-eats and it cancels it out. I can just imagine such a routine would break anyone.

    Another thing to keep in mind, which sucks but is true, you can't aim at both losing weight and gaining muscles (lifting weights) at the same time. It's kinda either or, but weight lifting really changes your body so you look thinner when you weigh more.
    Send her to some of those fitness success stories...

    I used to do both and as my body fat percentage went down, I lost weight and my muscles started taking on a very nice shape. I'm pretty sure that's her goal as well. Not technically gaining muscle mass at this time
  • deksgrl
    deksgrl Posts: 7,237 Member
    What is the total calories she is eating, not NET? Does she use a food scale and keep track of everything she eats, i.e. is she really eating the amount she thinks she is eating? How much weight does she have to lose yet, ballpark? Like 10-20 range, 30, 50, more?
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    I am surprised she can lift on so few calories.

    Does she use a kitchen scale? she might be eating more than she thinks anyway
    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    Here is a good one to start with
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Here is a good link to show her what eating and lifting can do
    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Here is one for helping her understand the settings
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    and a good thread to show her what eating does really do
    http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042

    ^^^Well, this is just everything a girl needs! If she's serious about her lifting - she won't last much longer on 500 calories net.
  • ZombieEarhart
    ZombieEarhart Posts: 320 Member
    Can someone post a link to "ladies who lift"? Is it a group or a thread? I did a search and got a million different results

    Sorry, I don't have a link, but look through the first few pages of success stories, I think you'll find some good threads :)

    Good luck, and congrats to both of you on the babies!
  • redjenn007
    redjenn007 Posts: 7 Member
    hey all, I'm the friend! Here is a little explination of whats going on.

    I have been lifting for years. When I got pregnant I was 170 pounds, with a body fat percentage of 26-27%. I was in great shape but have always had to limit my calorie intake to about 1200 calories to lose weight. I was able to maintain my weight on about 1800 calories a day. I was very happy with my body, but very unhappy with what it took to maintain my body. I realize this was flawed thinking because as soon as I increased my caloric intake when I became pregnant my weight went through the roof. When I delivered my baby I was 268 pounds. (yes, I gained 98 lbs)

    So now, I have lost some of the baby weight but am still about 226 and am completely stuck. I lost the first part of the weight the same way I always have. Very low calories. I have definitely lost more fat than muslce, but my body is just refusing to lose weight now. My fear of eating more calories is really just that I will put on more weight. I am afraid that my "weight loser" is broken. I am not sure how to increase my metabolism so that my body responds normally to the proper amount of calories.

    Has anyone ever screwed up their metabolism on very low calorie diets and recovered from it?
  • redjenn007
    redjenn007 Posts: 7 Member
    and yes, I have a food scale in my kitchen and weigh every single thing that I eat. I am married to a body builder so our scale lives on our counter.
  • redjenn007
    redjenn007 Posts: 7 Member
    I am surprised she can lift on so few calories.

    Does she use a kitchen scale? she might be eating more than she thinks anyway
    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    Here is a good one to start with
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    Here is a good link to show her what eating and lifting can do
    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Here is one for helping her understand the settings
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    and a good thread to show her what eating does really do
    http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky?page=13#posts-19366042

    awesome info. Thanks a million.
  • jerilynconn
    jerilynconn Posts: 524 Member
    Hey redjenn,
    This is probably not going to help but I am very similar. I gained 70 pounds during my last pregnancy. He is 2 and I am still ~25 pounds up. "Dieting" has not helped me in my 2 years. I've shifted my focus. I am lifting heavy weights (stronglifts). I lost 2 inches in my belly the first month. My body is changing slowly but my weight is staying about the same. I am eating my tdee -15-20% and going more for consistancy. I may have to go down a little to lose but I am not willing to starve to get there. I'm short but 1200 calories is not enough for me and i can do 2 weeks before binging for a whole week.

    Feel free to add me as a friend.
  • deksgrl
    deksgrl Posts: 7,237 Member
    hey all, I'm the friend! Here is a little explination of whats going on.

    I have been lifting for years. When I got pregnant I was 170 pounds, with a body fat percentage of 26-27%. I was in great shape but have always had to limit my calorie intake to about 1200 calories to lose weight. I was able to maintain my weight on about 1800 calories a day. I was very happy with my body, but very unhappy with what it took to maintain my body. I realize this was flawed thinking because as soon as I increased my caloric intake when I became pregnant my weight went through the roof. When I delivered my baby I was 268 pounds. (yes, I gained 98 lbs)

    So now, I have lost some of the baby weight but am still about 226 and am completely stuck. I lost the first part of the weight the same way I always have. Very low calories. I have definitely lost more fat than muslce, but my body is just refusing to lose weight now. My fear of eating more calories is really just that I will put on more weight. I am afraid that my "weight loser" is broken. I am not sure how to increase my metabolism so that my body responds normally to the proper amount of calories.

    Has anyone ever screwed up their metabolism on very low calorie diets and recovered from it?

    I would recommend that you use a TDEE calculator and figure out your total calorie needs for the amount of activity you are doing. Take a 20% cut from TDEE. The TDEE - 20% shouldn't be much more than what you figure your maintenance was before.

    Take pictures and measurements monthly. If there is no change in 2 months, then reevaluate.
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Okay so I think you're in need of some support for helping repair a damaged metabolism :/
    I sent you an invite to the eat more to weigh less group.
    You may want to consider upping your calories gradually and it may take awhile.
    There is lots of good info in that group so I would start with reading the stickies
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Hey redjenn,
    This is probably not going to help but I am very similar. I gained 70 pounds during my last pregnancy. He is 2 and I am still ~25 pounds up. "Dieting" has not helped me in my 2 years. I've shifted my focus. I am lifting heavy weights (stronglifts). I lost 2 inches in my belly the first month. My body is changing slowly but my weight is staying about the same. I am eating my tdee -15-20% and going more for consistancy. I may have to go down a little to lose but I am not willing to starve to get there. I'm short but 1200 calories is not enough for me and i can do 2 weeks before binging for a whole week.

    Feel free to add me as a friend.

    I'm going to add you too!
  • redjenn007
    redjenn007 Posts: 7 Member
    Thank you!

Categories