Very large calorie deficits through exercise

I have been trying this week to do a very large exercise-based calorie deficit. Inspired by the (unrealistic - I know - yet hugely motivating) TV shows like The Biggest Loser. I have about 40 lb to lose and I have been working out daily for a about 3-4 months. I have toned up considerably but lost slowly (I was doing pretty intense weight training), about 10 lb with significant muscle gain. I have been doing 2 spinning classes + 1 hour at the elliptical this week and no weight training. (My usual was weight training 4 x week plus cardio for about 40 mins 3-4 days a week) I eat quite a bit when I do more cardio, about 2000 calories (my usual is about 1500-1600), I am 5'4' and 175 pounds. I need to lose 30-40 lb and have dieted/exercised on and off for years. I used to be 130 lb until I gained weight about 7 years ago (I am 35 now). I burn about 1800 calories on exercise alone with the intense cardio, and my sedentary needs are 1850 calories. I have had about 200-500 total net calories per day on this. I just need a push to lose more weight, I can't do a very strict diet, Id rather exercise more since i am quite fit in spite of being overweight. My goal is to lose 3-4 lb per week. I know everyone will say "this is unhealthy" but I'd like to hear from people who might have gone this route...

Hi there. Out of experience...wrong approach....wrong website to ask this question, too.... If you are this competitive with yourself, you will have to learn about the connection between training, and supplements and nutrition supporting the training effectively. You won't get those answers on MFP.
Check out this link:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
She will explain it very well. But even Jamie does not suggest a quick fix, because it's not sustainable. Take it slow and make it a lifestyle. It's a process, not a race. Just my thoughts on it...

Train safe, stay healthy!

Why is it the wrong website to ask?

Read her initial post again, and ask yourself why this thread has not been locked yet.

I assume it hasn't been locked because nobody had reported it. She isn't eating 200-500 calories - she is netting it, which I agree isn't good either but these types of threads don't tend to be treated the same.

I do this. Well, not quite that extreme, but daily deficits well in excess of 1K cals despite being lean.

But then again, I also have the conditions:
- I'm coming off a bulk, meaning been eating a surplus daily for 2+ months.
- I do it for 2 weeks (at most), before ramping right back up to bulking.

The reason has to do with hormones and efficiency and whatnot. Muscle loss and metabolism loss isn't an issue at all for short duration cutting, no matter how intense. For short durations (2 weeks max) it is perfectly safe (if your starting point is at least long term maintenance if not bulking).

But this is not an approach for people that have been "losing weight". It is not an approach for people that haven't yet absolutely mastered their diet and exercise. But when the conditions are right, it is extremely efficient.

I have had about 200-500 total net calories per day on this.

This is not sustainable

x2
Good luck with that!

What are you using to base your caloric expenditure on - it sounds very high. Are you sure you are burning 1200 cals in gym? Good Luck with your goals I hope you find a balance.

You're right…you know what, I realize this was triggered when I met up with a thinner friend last week who lost weight very quickly (18 lb in 2 months) and chastisized me for eating a burger (I had burned 1200 calories that day goddamn!) "since you are dieting". I had told her it was within my calorie range and she was like "when I lost the weight I did I starved a bit and had a very strict diet. "you could lose a lot more if you were stricter about it".

Your friend is both a jerk and an idiot and you need to find more knowledgeable and more supportive friends.

Your plan of netting 500 calories a day is terrible, but even your first post admits this.

Best of luck. :flowerforyou:

In the end I think the app is overestimating the calorie expenditures, the deficit might not be as large.

The one thing I don't get is, since my minimum calorie intake is 1850 as sedentary, it means that I'll never be able to do a 1000 calorie deficit???? (2 lb/week) A 1000 calorie deficit obviously means I'd have to lower net calories down to 850 which is "too low".

If I follow this rationale then people who are significantly overweight will never lose weight????? It seems a bit off to me, to be honest.

I get the idea of this, but I still think there is something off. Obviously people who are thin eat less than that. Adriana Lima was working out 6 hours a day on heavy cardio to lose weight after pregnancy with a trainer and nutritionist, and I bet she wasn't eating that much (, not the equivalent of 6 hours of boxing-type of training. Same with people who go off to the "spa" or exercise all day hiking, skiing, etc…I mean how many calories is 6-8 hours a day of skiing?

I want to lose 6kg per month which is about 12lb. 3 lb per week. That does not seem like a lot to me, especially since I am clinically "overweight". 3lb/week is a 1500 daily deficit.

MFP is notoriously bad for overestimating calories. Get a HRM, and keep a detailed workout log. While the HRM might not be as accurate for some training either, at least you will get an idea about your workout intensity and consistency.
Low net calories can happen for anyone, granted, but in my case, I don't try to make a habit out of it. And while I'm not planning any of those days, if they come, I still try not to ruin it with excess eating, I rather save those calories for the inevitable 'hungry day of the week'.
Example for one of my lucky days: in the morning 1 1/2 hour with a weed eater mowing of hillside, knee-high grass, 400 calories; in the afternoon 2 hours of hard work in the hayfield, 1100 calories. I only managed to eat 1700 calories... Next 2 days, sore as hell.... In that week, my net calories came out at about 1000, with overall 3500 under goal, without even planning on it. But guess what...I didn't lose a single pound. My body fat is currently at about 17%, and my body is only giving some up with a fight.
You on the other hand, should trust the process. Keep up with tracking your food ( be honest about it, use a food scale...), keep your food intake reasonable, and keep the exercise volume moderate, but the intensity high. Your body will burn calories when it's healing, too. But you have to give it some rest on occasion, or it will hang on to every (fat) pound of resources it has, regardless how many cardio sessions you log.
Good luck!

I am 154 pounds, do 1 hour cycling, and 40 minutes weight training 4 times a week, and loose less than 1 pound a week... I'm on a 1200 cal. def.... Does this put things into perspective? do your cardio and weight training... Dont try to loos too quickly.. it will nip you in the *kitten* later...

I have a very similar problem. I now have a lot of free time and love to go on 4+ hours hikes, burning 1000 kcal and more. The problem is two fold as I am 1. not able to eat so many calories 2. especially because hiking shrinks my appetite.

I don't really know what to do, I want this weight loss to be sustainable, but I also want to go on my long hikes.