Undereating? Not counting calories? Not hungry?
songbyrdsweet
Posts: 5,691 Member
Okay, this post is officially for EVERYONE who's wondering whether their undereating is harmful.
First of all, you need to find your BMR with a BMR calculator. Then add to that number ALL of your exercise and activity for the day. Take mine, for instance:
BMR= 1300 calories
Activity (Walking to class, lifting, abs, cardio)= 800 calories
I am burning 2100 calories a day. To lose fat safely, I eat 500 calories less than that-1600.
Now here's the no-nonsense, mean angry part.:explode:
YOU NEED TO EAT. You need to research. You need to do the math. You need to count calories. If you don't you can look forward to the following, from short term to long term, with the important ones in all caps:
Very Low Blood Sugar
Fatigue/Headaches/Weakness
Loss of Appetite
MUSCLE LOSS
SLOWED METABOLISM
CEASE IN FAT LOSS
Baggy skin in case of severe initial weight loss
LOSS OF MENSTRUATION
LOSS OF BONE DENSITY
STERILITY
OSTEOPEROSIS
CARDIAC ARREST (due to cardiac muscle being broken down for amino acids for energy)
Don't think that, just because you're not hungry, you don't need calories. The reason you're not hungry is that your leptin levels have fallen so far that your metabolism is running at a snail's pace to try and keep you alive while you are *starving*.
People who pass away from anorexia often do so because their cardiac muscle is broken down so drastically that their heart is too weak to pump anymore.
Don't presume that extreme calorie deprivation is safe, an easy way to lose weight, or intelligent in any way. It is not. This is serious. You get ONE body. That's it. It won't last long unless you treat it well.
First of all, you need to find your BMR with a BMR calculator. Then add to that number ALL of your exercise and activity for the day. Take mine, for instance:
BMR= 1300 calories
Activity (Walking to class, lifting, abs, cardio)= 800 calories
I am burning 2100 calories a day. To lose fat safely, I eat 500 calories less than that-1600.
Now here's the no-nonsense, mean angry part.:explode:
YOU NEED TO EAT. You need to research. You need to do the math. You need to count calories. If you don't you can look forward to the following, from short term to long term, with the important ones in all caps:
Very Low Blood Sugar
Fatigue/Headaches/Weakness
Loss of Appetite
MUSCLE LOSS
SLOWED METABOLISM
CEASE IN FAT LOSS
Baggy skin in case of severe initial weight loss
LOSS OF MENSTRUATION
LOSS OF BONE DENSITY
STERILITY
OSTEOPEROSIS
CARDIAC ARREST (due to cardiac muscle being broken down for amino acids for energy)
Don't think that, just because you're not hungry, you don't need calories. The reason you're not hungry is that your leptin levels have fallen so far that your metabolism is running at a snail's pace to try and keep you alive while you are *starving*.
People who pass away from anorexia often do so because their cardiac muscle is broken down so drastically that their heart is too weak to pump anymore.
Don't presume that extreme calorie deprivation is safe, an easy way to lose weight, or intelligent in any way. It is not. This is serious. You get ONE body. That's it. It won't last long unless you treat it well.
0
Replies
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Okay, this post is officially for EVERYONE who's wondering whether their undereating is harmful.
First of all, you need to find your BMR with a BMR calculator. Then add to that number ALL of your exercise and activity for the day. Take mine, for instance:
BMR= 1300 calories
Activity (Walking to class, lifting, abs, cardio)= 800 calories
I am burning 2100 calories a day. To lose fat safely, I eat 500 calories less than that-1600.
Now here's the no-nonsense, mean angry part.:explode:
YOU NEED TO EAT. You need to research. You need to do the math. You need to count calories. If you don't you can look forward to the following, from short term to long term, with the important ones in all caps:
Very Low Blood Sugar
Fatigue/Headaches/Weakness
Loss of Appetite
MUSCLE LOSS
SLOWED METABOLISM
CEASE IN FAT LOSS
Baggy skin in case of severe initial weight loss
LOSS OF MENSTRUATION
LOSS OF BONE DENSITY
STERILITY
OSTEOPEROSIS
CARDIAC ARREST (due to cardiac muscle being broken down for amino acids for energy)
Don't think that, just because you're not hungry, you don't need calories. The reason you're not hungry is that your leptin levels have fallen so far that your metabolism is running at a snail's pace to try and keep you alive while you are *starving*.
People who pass away from anorexia often do so because their cardiac muscle is broken down so drastically that their heart is too weak to pump anymore.
Don't presume that extreme calorie deprivation is safe, an easy way to lose weight, or intelligent in any way. It is not. This is serious. You get ONE body. That's it. It won't last long unless you treat it well.0 -
I'm not mad at you guys though haha
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Great post. But like any thing the people who need to listen to it the most will think that it means some one else and that starving themselves will work for them. I wish everyone would just accept the fact that weight loss is a long drawn out process that takes a lot of work and dedication. There is no quick fix.0
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Great post. But like any thing the people who need to listen to it the most will think that it means some one else and that starving themselves will work for them. I wish everyone would just accept the fact that weight loss is a long drawn out process that takes a lot of work and dedication. There is no quick fix.
Hahah tell me about it...I've been transforming my body for a year now, and I'm still far from where I want to be 0 -
Great Post! Good information made easy to understand.0
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Great Post! Good information made easy to understand.
Thank you
I just want everyone to do this safely so they'll stick with it and be happy and healthy with the results. 0 -
Hi, I read your post and decided to check out my bmr and then made some changes. When I started here I just wanted to lose weight, and I have but probably faster than I should. But at the time I thought that's what dieting was all about. I don't tend to do much research but now I'll get my butt in gear and do more reading. I decided to lose weight a bit slower. But sometimes I don't think about what I'm doing as exercise. I just think of it as my job. Thanks for opening my eyes a little wider. 0
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I'm glad to have helped I know it seems time-consuming to do extra research, but a little extra work will pay off in the long run. 0
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Thanks for your information, I often find your posts very helpful...:flowerforyou:
Dawn0 -
Thanks for your information, I often find your posts very helpful...:flowerforyou:
Dawn
I'm glad! I try not to be too mean hehe :bigsmile: But sometimes we all need a kick in the tookus! I used to undereat as well...not drastically, but with 80 minutes of cardio and 60 minutes of lifting a day, I should've been eating more than 1500 cals. My metabolism definitely slowed after that, and I've been repairing it over the past *year*. Yes, it takes a long time to fix.0 -
Okay, this post is officially for EVERYONE who's wondering whether their undereating is harmful.
First of all, you need to find your BMR with a BMR calculator. Then add to that number ALL of your exercise and activity for the day. Take mine, for instance:
BMR= 1300 calories
Activity (Walking to class, lifting, abs, cardio)= 800 calories
I am burning 2100 calories a day. To lose fat safely, I eat 500 calories less than that-1600.
Now here's the no-nonsense, mean angry part.:explode:
YOU NEED TO EAT. You need to research. You need to do the math. You need to count calories. If you don't you can look forward to the following, from short term to long term, with the important ones in all caps:
Very Low Blood Sugar
Fatigue/Headaches/Weakness
Loss of Appetite
MUSCLE LOSS
SLOWED METABOLISM
CEASE IN FAT LOSS
Baggy skin in case of severe initial weight loss
LOSS OF MENSTRUATION
LOSS OF BONE DENSITY
STERILITY
OSTEOPEROSIS
CARDIAC ARREST (due to cardiac muscle being broken down for amino acids for energy)
Don't think that, just because you're not hungry, you don't need calories. The reason you're not hungry is that your leptin levels have fallen so far that your metabolism is running at a snail's pace to try and keep you alive while you are *starving*.
People who pass away from anorexia often do so because their cardiac muscle is broken down so drastically that their heart is too weak to pump anymore.
Don't presume that extreme calorie deprivation is safe, an easy way to lose weight, or intelligent in any way. It is not. This is serious. You get ONE body. That's it. It won't last long unless you treat it well.
Thank You songbyrdsweet :flowerforyou:0 -
I burn 2636 calories if i just lay in bed, my doctor told me to do a 1000 calories a day and told me weight would drop off quite rapidly at first. I asked him the same type of things, i.e. isn't losing weight rapidly dangerous, his reply was, "over the long term." Of course due to my size it may be different, also I need surgery to correct a pinched nerve in my cervical spine and because of my size drs. will not operate due to hazards associated with.0
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Hi songbyrdsweet, can you point me in the right direction for where to start reading more on the subject of healthy eating and leptins and such. I tried googling stuff but I don't do searches often and don't know where to start. Thanks.0
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Songbyrdsweet is a great Coach/Trainer...I watch for all of her posts...I've changed up my weight training routine with her advice as well...I wasn't getting results with my old routine and now my muscles feel much firmer under my skin...she's educated in this field and passionate about good health and fitness...we're lucky she's here at MFP with us.
Teammate,
Fat Dancer0 -
I burn 2636 calories if i just lay in bed, my doctor told me to do a 1000 calories a day and told me weight would drop off quite rapidly at first. I asked him the same type of things, i.e. isn't losing weight rapidly dangerous, his reply was, "over the long term." Of course due to my size it may be different, also I need surgery to correct a pinched nerve in my cervical spine and because of my size drs. will not operate due to hazards associated with.
Under a doctor's supervision, extreme caloric deprivation still isn't healthy, but it's much safer than if you were to do it on your own. They can make sure that you're not malnourished. In cases where your weight can actually be fatal, it's more important to reduce your weight as quickly as possible and then return to normal fat loss practices once it's no longer a threat to your life. However, most people here are just overweight and losing fat on their own, and they need to lose body fat more slowly.0 -
Hi songbyrdsweet, can you point me in the right direction for where to start reading more on the subject of healthy eating and leptins and such. I tried googling stuff but I don't do searches often and don't know where to start. Thanks.
Sure thing! There is a lot of information out there, it can get mind-boggling
Here is a link that summarizes the importance and basic function of Protein, Fat, and Carbs:
http://www.mckinley.uiuc.edu/Handouts/macronutrients.htm
Here is my favorite article on caloric deficits...if you know your body fat%, you should try it out.
http://www.mindandmuscle.net/articles/lyle_mcdonald/maximum_fatloss?page=0,1
This article goes into some detail about grehlin, leptin, and other 'hunger hormones.'
http://www.unm.edu/~lkravitz/Article folder/obesity.html0 -
Songbyrdsweet is a great Coach/Trainer...I watch for all of her posts...I've changed up my weight training routine with her advice as well...I wasn't getting results with my old routine and now my muscles feel much firmer under my skin...she's educated in this field and passionate about good health and fitness...we're lucky she's here at MFP with us.
Teammate,
Fat Dancer
Thank you! :flowerforyou: I'm glad you're enjoying the program.0 -
I'm going to add something.
This '1200 calories a day suggestion' is just that- a generalized, cookie-cutter diet suggestion. If you start off at 1200 calories, where in the world are you going to go when your weight loss grinds to a screeching halt? You can't eat any less than that. So you'll have to patch up your damaged metabolism and take a step backwards, increasing calories, and it'll take a while to fix. Like I said, you need to take the 5 or 10 extra minutes to use a BMR calculator or two, and then add to that all of your activity, and stick with a 500 calorie deficit.0 -
Great post with good info. Here's a site run by a dietician with lots of good information.
http://www.dietitian.com/calcbody.php
I used it to adjust my goals. I kept an "activity diary" for a few days, being honest about how much I sat, how much I moved, and so forth. I found that I was much less sedentary than I thought.
:flowerforyou:0 -
Great post with good info. Here's a site run by a dietician with lots of good information.
http://www.dietitian.com/calcbody.php
I used it to adjust my goals. I kept an "activity diary" for a few days, being honest about how much I sat, how much I moved, and so forth. I found that I was much less sedentary than I thought.
:flowerforyou:
This site is EXCELLENT. It even asks if you're an amputee or breastfeeding! And it gave me 1682 calories, which is right on. I think you should give this site its own thread hehe :bigsmile:0 -
So what do you do when two sites give you different numbers??? I got 1446.25 at the dietician site and 1364 from this site....Which do I go with?0
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OKay, so BMR is the same as yours, so how many calories should I eat a day. The only excersice I do is about 30 minutes of fast paced walking.0
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So what do you do when two sites give you different numbers??? I got 1446.25 at the dietician site and 1364 from this site....Which do I go with?
Find the average, or eat the higher amount first and see if you lose after a couple weeks. There's no sense starting off at a lower amount if you can eat more and still lose I used 4 different BMR calculators because there are different methods. I like the Katch-McArdle technique because it takes muscle mass into account. Two people with the same height and weight but different amounts of muscle mass with have different BMRs. I prefer the dietician site because it goes into greater detail, and when I entered my body fat % was right on with what I need to eat to lose 1 lb per week. 0 -
OKay, so BMR is the same as yours, so how many calories should I eat a day. The only excersice I do is about 30 minutes of fast paced walking.
Add your other activity too...even light activity, like driving, burns calories. Realistically though, you're going to have to do more exercise if you want to lose body fat. You can't eat less than your BMR for very long and expect good results.0 -
OH. What do you recommend for excercise that I can fit into my daily routine.
One summer, I went shopping all day. I had McDonalds for lunch (no snacking in between), and a light dinner...the next day I had dropped 10 lbs????....My body makes no sense.0 -
OH. What do you recommend for excercise that I can fit into my daily routine.
One summer, I went shopping all day. I had McDonalds for lunch (no snacking in between), and a light dinner...the next day I had dropped 10 lbs????....My body makes no sense.
Well scale weight is like that. I gain 5 lbs every day, like clockwork. It's just food, water, glycogen, and waste that hasn't exited the body yet.
What does your daily routine look like? I have a great 5-day lifting program with only about 20 minutes of lifting (30 on leg day). Add a short morning walk and/or an afternoon cardio session and you'll greatly increase your calories. If you have more time, I have plenty of other programs that take different amounts of time.0 -
Well, pretty much I walk to the bus stop 10 minutes (just note that I walk very fast), another 10 minutes once I get off. 20 minutes of walking at lunchtime. and then 20 minutes of walking after work.
The worst part is I work in an office, so I pretty much sit all day other than that. By the tie I get home it's 7pm, when I make dinner. Not too much time to work out after that.
I really appreciate your help by the way!!!!0 -
Well, pretty much I walk to the bus stop 10 minutes (just note that I walk very fast), another 10 minutes once I get off. 20 minutes of walking at lunchtime. and then 20 minutes of walking after work.
The worst part is I work in an office, so I pretty much sit all day other than that. By the tie I get home it's 7pm, when I make dinner. Not too much time to work out after that.
I really appreciate your help by the way!!!!
Hey! Sorry it took me a while to respond, I had to eat and lift and all that. I understand your time constraint...I was commuting or at work from 7am to 6pm all summer, and I had to prepare all my meals for the next day the night before! It was rough. I was allowed to eat throughout the day, so I did that, and then at lunch I would walk briskly for 20-30 minutes. After work, I went straight to the gym and changed, eating a bar on the way if I needed to (but I'd usually eat right before leaving the office and get to the gym 90 min later). My favorite, super fast workout goes like this:
Monday- Chest
Tuesday- Biceps/Triceps
Wednesday-Back
Thursday-Shoulders
Friday-Legs
Saturday-Cardio
Do 30-45 minutes on Saturday...during the rest of the week, do however much you can to bring your weekly total up to 90 minutes.
You will do 4 exercises for each body part.
You will perform 4 sets of 8 repetitions with ONLY 10-20 SECONDS REST between sets for upper body, and 30-45 SECONDS for lower body.
You will take a 60-90 second rest between exercises.
The weight needs to be heavy enough so that your last rep of your last set is REALLY your last; you can't do anymore with proper form.
Your workout will look something like this:
Exercise #1: 8 repetitions, rest 10 sec., 8 reps, rest 10 sec, 8 reps, rest 10 sec, 8 reps
Rest 60-90 Sec
Exercise #2: just like exercise #1
I promise that, if you do this correctly, you'll feel like you were sprinting for 20 minutes even when you work your upper body. Since this is high intensity, you should take 3-4 days off every four weeks. Increase the weight on anything whenever your 4 sets of 8 are too easy.
If you really need exercises, I can recommend some, but I think it'd be fun for you to google around and see if you can find the most functional lifts for each body part (there are about 4 for each). :bigsmile:
Always always always warm up with light weight and stretching before you lift, and stretch again afterward! And have fun too! :happy:0 -
Thank you for this excellent post. You broke down the science of it, in a matter-of-fact, dignified manner, without lecturing or condescending. This is how you win people over: good information, easy to understand, no judgmental tone.
You should be writing a fitness column. Truly.
I wish I'd had your advice when I first started here. I too went on the 1200 calorie a day plan, figuring it was enough for me. It's not. Combined with 30-40 minutes of cardio and 20-30 minutes of strength training, six days a week, I was hungry to the point of fatigue, and stopped losing weight. At some point, I was so hungry I simply had to eat. It was like my muscles were screaming for energy. Very specifically I craved protein. I added as many healthy calories as I needed to feel "energized" -- the perfect middle ground between empty and overly full. Sure enough, I started slimming down again.0 -
Can anyone tell me about how many calories I am burning while doing 100 abdominal machine crunches with the weight set at 80 lbs, 6 sets of 12 each repetitions on a thigh abductor machine with the weight set at 100 lbs, and 3 sets of 12 repetitions on a forward rowing machine with the weight set at 30 lbs. I really would like to know because when I did the BMR calculator it was 1292 and I consistantly burn 225 calories every day on an ellipitical trainer so that would mean a total of 1517 calories a day and if I subtract 500 calories from that I could only have 1017 calories a day and I don't think that would be too healthy. Any help on figuring this out would be appreciated.0
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