Help a newbie with "starvation mode" please!

dannymahon
dannymahon Posts: 3
edited September 2024 in Health and Weight Loss
Hello, I'm fairly new to this. Signed up last week to help me with my 2011 get healthy plan! I was 95kg and my target is 75kg. I'm 29 and 5ft 10. After 1 week I am down to 94kg but feel like my clothes represent a bigger loss around the waist! I'll measure them later for a better reading going forward.

A bit of background on me prior to this health kick is that I have always been overweight (according to BMI) but recently hit the obese boundry which freaked me out. Have lost weight before on Atkins diet (post Uni and prior to my wedding last year) but put weight back on again once I stepped back in to pizza and beer habits.

This time I am trying to lose weight at a sustainable rate and change my lifestyle. I've been going to the gym 3 times a week burning approx 500 calories and also doing weights. I figure this is a healthy mix of the cardio and muscle gain.

I'm aiming to lose a kg a week so approx 2lbs, this has set my target calories total at 1400, I only noticed the "starvation warning" a couple of days ago. I have been eating quite healthy and a few days my total calorie consumption has been around 900-1100. I haven't felt hungry either so was a little confused by the whole starvation concept.

Having read up on it I understand that I should aim for 1400 so that I dont burn mucle and slow down my metabolism. however I am still very confused in a couple of points, so I'll outline clearly and will apprecitate any advice in advance!

- If i am around 1100 after dinner, should I make sure I eat something to make me hit 1400? Wether it be some more protein, fruit... or even alcohol or chocolate?! Something which will keep my metabolism at its optimum point?

- After exercise I have an excess of around 500 calories extra. Does this mean I should eat more in the day to compensate for the extra calories i will burn later? This seems like I will be overly stuffing myself? To avoid being overly stuffed does it therefore not make more sense to higher calorie foods?

I appreicate everyones comments in advance.

Thanks

Replies

  • Amylynn
    Amylynn Posts: 242 Member
    The starvation mode alert will pop up anytime you eat less than 1200 cals a day. Any person should eat 1200 cals as a bare minimum to fuel your metabolism. I read an article that starvation mode actually takes a lot longer to happen then just over the course of a day or 2 so I wouldn't worry about it but at least eat the minimum calories.
  • kelhun1
    kelhun1 Posts: 183 Member
    Starvation mode is real, but what I've found is that when I diet, I naturally "calorie cycle" (another term for you to research). Basically, if I'm low one day, I tend to be high somewhere else in the week. I rarely swing more than 300 calories in either direction though. This keeps you metabolism "guessing". It doesn't get accustomed to a certain amount of calories, so it never reaches homeostasis (it's happy place).

    It also allows me some forgiveness for my over days. I wouldn't eat just for the sake of eating, but I would look at allowing yourself to splurge in the future. It's more about an average over the long haul, not just an occasional daily deficit. I like to line up my high calorie days with my workout days because I tend to be hungrier, but you could line it up for the weekend or however you'd like. Look up calorie cycling and see if it makes sense to your lifestyle. The research says it burns more fat, keeps you from plateauing and maintains muscle mass. (I've been actively dieting again since Jan. 1st and I've lost 10 lbs)
  • dannymahon
    dannymahon Posts: 3
    OK cool I thought that might be the case. Yesterday for example I ate approx 1200 bang on, but due to exercise my amount was 1900. And I didn't been any more food.
  • T0M0
    T0M0 Posts: 250 Member
    No advice but have to say - what were you doing in that profile picture...... lol :laugh:
  • dannymahon
    dannymahon Posts: 3
    Haha its a photoshop I promise!
  • eresin
    eresin Posts: 104 Member
    No advice but have to say - what were you doing in that profile picture...... lol :laugh:

    I admit I did have a giggle at the photo!
  • kelhun1
    kelhun1 Posts: 183 Member
    Haha its a photoshop I promise!

    I wasn't going to say anything...I've had days when my clothes fit funny too. I just won't pose for the pictures!
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