You need to feed to succeed! repost from my blog

Newfiedan · April 2011

This is a foreign concept for a lot of ppl on here, men and women alike. The programming of eat as little as possible and work out as much as possible probably has not worked for you, and a lot of you may have plateaued for a while using that formula. I am not surprised and teaching ppl to trust food again is hard at the best of times. I think the worst cases I have seen on here is with younger women whom have been brainwashed to believe the scale is king and that the "model" role model is the way to go. That is not to say that men are not susceptible to that glorious 6 pack abs ideal that gets advertised as well, we are and in truth its hard to get past that mentality. I was once one whom believed that if I wanted to be that greek adonis I needed to eat like a rabbit to shed fat. I failed miserably until this last go around where I was searching for a better way. Shedding fat does not mean starving yourself and I had to learn that for myself. I got talking to a member on here whom was pretty smart and I looked over his diary and he ate like a horse but had that elusive 6 pack abs that I wanted, (not that it was my original goal, my original was to just get to 175 pounds). Well I asked him what his secret was and he told me simply "you need to feed to succeed" which stunned me. I needed to eat more than I was before I started my lifestyle change to shed fat. That is right I said MORE! not less. Now with that said I do not mean more crap, I mean real nutrition, real veggies, real fruits and as little processed crap as possible. My diary is public so feel free to look at it.

Here is a typical day for me:
Breakfast
4 whole eggs
1 cup baby spinach
4 cooked mushrooms
blended and fried
2 slices of turkey bacon (processed I know but its my 1 vice)

Snack
Larabar apple & nut (an ingredient list I understand yay)
Or an apple

Lunch
Veggie soup homemade blended or 1 cup homemade chili

Snack
Orange or manadarin orange

Dinner
Steak or other meat and veggies the real ones not those instant packs.

Snack
protein shake or smoothie depending on protein needs.

I monitor my protein, fat, fiber and carb intakes pretty closely (90% of my sugar is from fruits I do not use any sweeteners or artificial sweeteners. I have come to believe that he was bang on the money with the clean eating idea and eating more to shed fat and retain muscle as I have done so throughout my journey. So I wanted to pass this along to those and pay it forward so to speak. I have dropped 27 pounds with ease, and still going till I hit my goal of a 6 pack just for kicks, and want to pass that message along to those whom do not understand it yet. Best of all is that its going to be a permanent thing for me, not some quick fix. Yes it took work at the gym but I trusted mfp ate my cals and it does work. So trust it, work with your body and educate yourself.

kvr414 · April 2011

thank you for posting this. coouldn't agree more! *applause*

Nadyasmom · April 2011

I am one of those "younger women" and you are so right--it's been SO hard for me to break away from the mindset of eating so little. I've been up/down 5lbs for about 4 months (sat at the higher side for literally 3 1/2 months straight). Today is my first day of REALLY pushing myself to eat more, but healthier foods. While I generally stay at my calorie goal, it's been a mix of good and bad. My problem though is that I literally have to FORCE the food into me as I just don't feel hungry when I eat how you recommended (seriously--today's diary is pretty much what you posted).

So I'm trying ot find a healthy way getting higher calories. Never thought I'd say that.

But thank you for your post and putting it in a simplified way.

hpsnickers1 · April 2011

AGREE!!! And when you are at a healthy weight (according to all the charts out there) but trying to shed body fat this is very, very important. I started out here thinking I had to eat little and run that treadmill until I was red in the face. And yes I dropped some weight but I still worry about how much of that was muscle mass. Jillian's little 3lb weights will not preserve muscle mass. I'm now doing P90X (not following it to a 'T'. I have no interest in 6 days of exercise). I do the strength/resistance and will sometimes throw in a bit of cardio on other days. I took a week off the strength last week and had a couple of cardio days. Monday I was back to strength and I dropped 2.2lbs in 2 days.

I do everything in my power to get the word out to the newbies and the not so newbies who have yet to figure this out. All it takes a little digging here in the message boards and online.

My fave is: "I don't eat back my exercise calories and I'm losing." YOU ARE LOSING MUSCLE MASS NOT FAT. YOUR BODY WANTS TO PROTECT THAT FAT. AND IF YOU ARE DOING ALL CARDIO AND LOTS OF IT ALONG WITH THAT CALORIE RESTRCITION YOU ARE DEFINITELY LOSING MUSCLE MASS.

TonysMiss · April 2011

Awesome.....thank you for sharing.

hpsnickers1 · April 2011

I am one of those "younger women" and you are so right--it's been SO hard for me to break away from the mindset of eating so little. I've been up/down 5lbs for about 4 months (sat at the higher side for literally 3 1/2 months straight). Today is my first day of REALLY pushing myself to eat more, but healthier foods. While I generally stay at my calorie goal, it's been a mix of good and bad. My problem though is that I literally have to FORCE the food into me as I just don't feel hungry when I eat how you recommended (seriously--today's diary is pretty much what you posted).

So I'm trying ot find a healthy way getting higher calories. Never thought I'd say that.

But thank you for your post and putting it in a simplified way.

Nuts, peanut butter (or nut butters), olive oil. Even real butter is good for you (better than all that fake crap). And your body will get used to the new calorie numbers. I had to go from eating only dinner and munching at night to eating 3 meals and some snacks. It was rough in the beginning but my body is happier and now I get hungry right before each meal.

Celo24 · April 2011

Bump for an awesome message that MANY people need to hear!!!

ladyhawk00 · April 2011

Bump - well said

mamedic · April 2011

What a fantastic post! I joined this site for that information specifically. I am having a hard time meeting my calorie requirement each day. I can barely get 1300 calories a day let alone 1700. Yesterday I barely hit 1000 and I had to force myself to eat a little more. I am not really hungry either. I am chasing my 2 year old around all day and cleaning, I also have a physical job. It is hard to find time to eat.

Anyone have ideas of things that are not processed that I can add in to help me get there? I eat a ton of veggies everyday and fruits. will my body get used to this smaller amount of calories? Will I stop losing weight because of it? I have lost 30 lbs in 2 months and have another 75 to go. It seems to have slowed down now, but I have been sick the last week or so and have not worked out. But what can I do besides eat junk to get my calories?

blondie1238 · April 2011

Thanks for the food example

suzieqdiva · April 2011

You are right it is a HARD lesson to learn... but it seems I do not have any other option than to listen to this sage advice... curb my instincts to eat less & eat healthier:) Thanks for persisting in sharing this message. I always told my mom I need to make my own mistakes.. as I just get it when i try to learn from others.LOL!

suzieqdiva · April 2011

bump

maryloo2011 · April 2011

Great post!

marielenrdz · April 2011

I SO want to believe this, but I'm at a loss! I had a few cheat days this weekend and managed to lose 3lbs according to the scale monday morning. I weighed and re-weighed to make sure the number was right, and four times in a row it was! So, I thought, there IS something to the whole feed your body theory. BUT! Stepping up my exercise routine in a major way....so out of my comfort zone to the point of tears and prayers.....and eating over 1500 calories each day.....I've GAINED four pounds!!!!

What's that about??? I realize that I do tend to eat more convenience/proccessed food than necessary. But I try my best to squeeze in Fiber rich foods and Veggies. I guess it really isn't just about calories in and calories out. But, eating only fresh, clean food and I'll never be able to get in as many calories as I'm burning! Clean food is too low calories and I'd have to eat wheelbarrows of vegetables and fruits to get them in! And as hard as I'm working, I know the weight gain is not muscle...not this soon, right??

I'm still trying to understand this weight loss process. It's been trial and error for me for the last year!

NavyWifeag · April 2011

I've been eating back my calories and my weight loss has stopped. It was going really well in the beginning and I was meeting my goals of 2 lbs a week. Now I haven't lost in two weeks. I have been really pushing myself. 60 min of intervals and sprints on the treadmill, weights and elliptical. Help please.

Newfiedan · April 2011

what many do not realize with the whole scale deal is that its not just about the number, its about the measurements, you can gain muscle and weighing every day is not advisable, my weight can fluctuate by up to 8 pounds depending on my water intake, its about how your clothes fit and how you feel as well. So long as the clothes are getting looser that is what matters. When you start to train hard you need to be highly diligent on intake to compliment that training, diet is 80-90% of the equation. In your case it may be water weight, it may be muscle weight. Take me as an example, I started out at 198 pounds, for all intents and purposes I should be ideally 158 pounds for a 6 pack, but I will more than likely end up being 165ish for that by the time its all said and done. Yep I got some more fat to go but I am adding muscle at the same time and the closer you are to that goal the more diligent you need to be, having a 2 pound a week goal with 10 left to lose is not realistic, the body will fight back, it does not like long term deficits which is why you may have dropped marielenrdz, I have been through this time and again with many women and men and it always works never fails, but you need to stop stressing about the scale you may look a million times better at a slightly higher weight than you thought, only time will tell. Its about keeping that muscle and working with your body to shed the fat, not starving it as you will shed more muscle than fat just like someone who over trains. If your weight loss has stopped then its time to start looking at measurements and how your clothes fit.

paintedladyrn · April 2011

I'm having a hard time figuring out how to put a meal plan together. Menus for a day, a week or more, just trying to figure out what to eat is overwhelming for me. I am trying more fruits and vegetables but I need help trying to put together whole meals. Suggestions? Thank, Laura

Newfiedan · April 2011

start small, you are not going to climb a mountain by looking at the peak from the base, its to much work, so start with smaller changes at first one new habit a week, so week 1 more fruit in place of added sugars/sugary snacks, week 2 more veggies, find what you like (faux mashed potatoes using cauliflower for example) or try 1 meal every day in which you get a good serving of veggies. That is how you tackle and make this a permanent thing, small steps each week or 2 so that you can adapt and work with it in manageable parts.

xraychick77 · April 2011

um...ok...so?

xraychick77 · April 2011

I've been eating back my calories and my weight loss has stopped. It was going really well in the beginning and I was meeting my goals of 2 lbs a week. Now I haven't lost in two weeks. I have been really pushing myself. 60 min of intervals and sprints on the treadmill, weights and elliptical. Help please.

as i've always said..dont believe the diet myths people spew on here..there are no rules saying you need to eat back. there is no starvation mode..1200 cals is just some made up number.

i stalled, but i was already pretty small. i had to bump up my workouts..i kept at eating only 1300 cals a day. i didnt eat back. i lifted for 40 mins and cardio for 50..EVERY day..i also took a fat burner..lipo 6 black hers. i then started losing again and lost those last 4 lbs.

marielenrdz · April 2011

Newfiedan, Thanks for the advice. I'm getting so close to goal, and I see now that is why I'm slowing down in weight loss. And I am training so much harder now. You're right....my clothes are fitting me so much looser too. It just boggles my mind that I still have a muffin top and saddlebags and I just can't imagine them ever shrinking!!! At about 5'2" and 144#, I'm wearing a size 8 (and some stretchy size 6) and everyone is starting to tell me I look sick...ugh...hate when they say crap like that!! But I look down at my jelly roll and thigh tumors and think I probably have another 20 pounds to lose. I'm 40 years old and wonder if it's possible to go that low at this point in my life without looking old and sickly!! I wish I could find my happy weight!

NitaCB · April 2011

I simply do not seem to have any idea how to find the right balance of the correct amount to eat for the amount of training I do. I'm training for a marathon, so I run 5 days a week, often for about 45-70 min or a long run once a week. I also do 4 group workout sessions (more like a group PT session), these are quite intense, and involve both strength and cardio.
I put on weight in trying to eat back my exercise calories, so recently I've been trying to only eat 50% of my exercise calories, but because I may be burning anywhere from 700-1500 cals a day I'm still left with a large deficit. I also do this because I know that there are little bits and pieces that I probably underestimate or don't log.
I have been trying (yes trying) to cut down on starchy carbs and stick to mainly protein, good fats and fruit and veges. But I do seem to run out of ways to 'fill up' on these kind of healthy low density foods. I feel hungry, even sickly hungry a lot of the time at the moment, so I think I've cut it too low. i just don't seem to make any losses whatever I do!
I have a goal to transform my body over 12 weeks, the 12 weeks leading up to my marathon. I would really appreciate advice that will help me unlock how to actually start getting somewhere.

Newfiedan · April 2011

as i've always said..dont believe the diet myths people spew on here..there are no rules saying you need to eat back. there is no starvation mode..1200 cals is just some made up number.

for those whom are exceptionally short the rules are slightly different but I would lay money on the table saying that you lost more muscle than fat so congrats, you got skinny fat, I know for fact that this works time and time again, with no fail. So you have your opinion and congrats but that is just that it's your opinion. There are always going to be those who think I am wrong, and hey that's your call but I have never ever seen this fail if applied properly. For filler foods to make up larger caloric deficits you plan ahead spread the cals out over the day, and in cases where you still have say a 400+ cal deficit to make up go for nuts. Almonds even a handful can be around 350 cals or more.

meagalayne · April 2011

Couldn't agree more! I am a *HUGE* (although not so huge anymore...

) proponent of eating MORE healthy food, higher calorie diets to lose weight and keep it off. I'm short on time right now to post a lengthy reply, but if anyone is struggling with this or wants suggestions, check out my diary or friend me. Wendy said it best - fill up on lean protein sources, veggies, fruit and lots of fiber and IMO you're off to a running start. I eat between 1600 and 2000 calories a day and have been maintaining at around 125lbs for a few months now. It just works! :bigsmile:

meggonkgonk · April 2011

I've been eating back my calories and my weight loss has stopped. It was going really well in the beginning and I was meeting my goals of 2 lbs a week. Now I haven't lost in two weeks. I have been really pushing myself. 60 min of intervals and sprints on the treadmill, weights and elliptical. Help please.

To be sure, you should proly open your diary - it would help see what you are eating, how much, how much you are burning etc. These are all important points to consider before giving adviced tailored to you.

Personally, I'm all about the moderation- moderate exercise, moderate portions, moderate splurges. 60 min of cardio is a LOT. Try cutting it back a little. Relax- exercise will help you lose weight, but not by burning off a bajillion calories all at once-- it will just help make you fitter and better at burning.

Also you mentioned your goal is 2 lbs a week. Is your MFP recommended goal 1200? If so, you may want to consider dropping to 1.5 or 1 lb a week and having extra calories. 1200 is the absolute LEAST amount MFP will let you eat, so whenever MFP recommends 1200 cals a day, I take that as a sign that my goal loss per week should slow just a bit.

meggonkgonk · April 2011

Nita- how many weeks were you on upped calories? If you were running too high of a deficit, it could take a few weeks for your metabolism to get used to the new, higher amount of calories, thus causing you to gain for a couple weeks before losing again.

meggonkgonk · April 2011

I SO want to believe this, but I'm at a loss! I had a few cheat days this weekend and managed to lose 3lbs according to the scale monday morning. I weighed and re-weighed to make sure the number was right, and four times in a row it was! So, I thought, there IS something to the whole feed your body theory. BUT! Stepping up my exercise routine in a major way....so out of my comfort zone to the point of tears and prayers.....and eating over 1500 calories each day.....I've GAINED four pounds!!!!

What's that about??? I realize that I do tend to eat more convenience/proccessed food than necessary. But I try my best to squeeze in Fiber rich foods and Veggies. I guess it really isn't just about calories in and calories out. But, eating only fresh, clean food and I'll never be able to get in as many calories as I'm burning! Clean food is too low calories and I'd have to eat wheelbarrows of vegetables and fruits to get them in! And as hard as I'm working, I know the weight gain is not muscle...not this soon, right??

I'm still trying to understand this weight loss process. It's been trial and error for me for the last year!

Drop the scale for a while- it is not your friend when upping calories. Per my post to Nita- if you haven't been eating your exercise calories for a while, your metabolism has slowed a bit to compensate for the lower amount of calories it's been getting. So upping your calories will result in gains while your body readjusts. But losses will come back.

Why have you stepped up your exercise so intensely? If it's for weight loss, I would consider going with a more moderate workout routine that will enable you to eat your workout calories more easily. At least until you get the loss part under control.

There are plenty of clean foods with plenty of calories- think proteins and healthy fats, not just lettuce and salads. Beans, milk, butter, fish, STEAK! mmmmmmm eat em up! Trust me, if I can put away 2100 cals on long run days (without the pizza tempting and taunting from the place I run past) you can TOTALLY do it. And your foods don't need to be 100% perfectly clean, just generally so (check out my diary this week- totally celebration and cake filled, but I posted a 3lb loss).

Edited to add- also if you've super AMPED your workout routine, a good portion of your gain will likely be water weight- muscles retain water to repair themselves when you workout, which is why rest is so important, it allows your muscles to release this water.

NitaCB · April 2011

Meg I didn't up my exercise just to try and crazily burn it all off, I know that doesn't work. For a start, I'm training for a marathon, so there's a lot of mileage in there. And also at the moment I'm in a situation where I've been left without the study I was going to do and it's incredibly difficult to find a job here in Christchurch right now so I'm doing these other classes because I really enjoy them, they give me something to do (some kind of routine) and I also get to see friends. The downside of them though is that you can only go 100% in them, you can't get away with slacking off so it's pretty intense.

I think I'm going to not be so concerned with what percentage or anything of my exercise calories that I'm eating back and really just focus on filling up with lots of healthy proteins, fruit, vegetables and grains. I need to listen to when my body feels like it's screaming out for food, because it actually is. I'm going to try and relax a little and maybe take more rest too!

fitmel08 · November 2011

Sorry, I'm in the health & wellness field & used to work in a treatment center for eating disorders and I can't pass this thread without at least offering my thoughts & resources.

I encourage whoever said there is "no starvation mode" to be aware of how our statements can be interpreted by others. While I understand your perspective, I think we also all need to be aware of how our statements can be potentially dangerous for people who may be struggling with other issues in combination with their weight loss goals.

I agree that there is a lot of debate out there on *what* specific calorie intake levels determine the dangerous changes in the body for starvation- different resources go back & forth between 1000, 1100 & 1200 calories per day. Everyone's body is different, and what might be a dangerous/too low calorie intake for me may or may not be the same for someone much taller/bigger/shorter/thicker bone structure/etc. If someone feels that 1200 calories for everyone across the board is not realistic & chooses to eat (for example) 1000 calories per day, they should at least be working with their doctor to make sure everything else is functioning in a healthy way.

What I do know is there are PLENTY of studies and resources showing the dangers to not eating enough and there is absolutely a starvation point in eating too few calories. If you reach it and stay there for a length of time, you might be doing damage to your internal organs even if you are losing weight.

Some symptoms that your body is struggling with not enough nutrition/calories/energy and is forced to slow down its processes to conserve energy and meet the demands being placed on it:

• Abnormally slow heart rate and low blood pressure, which mean that the heart muscle is changing. The risk for heart failure rises
as the heart rate and blood pressure levels sink lower and lower (bradycardia).
• Reduction of bone density (osteoporosis), which results in dry, brittle bones.
• Muscle loss and weakness.
• Severe dehydration, which can result in kidney failure.
• Fainting, fatigue, and overall weakness.
• Dry hair and skin; hair loss is common.
• Growth of a downy layer of hair called lanugo all over the body, including the face, in an effort to keep the body warm.

Other starvation symptoms might include:

* Constipation - lazy bowel syndrome
* Bloating
* Early satiety (feeling full after only small amounts of food- i.e.: 1 cup of carrots as a "meal")

"It is not recommended to consume fewer than 1,200 calories per day because it becomes difficult to obtain the necessary vitamins and nutrients needed for daily activities. In addition, when fewer than 1,200 calories per day are consumed, the body is put into a semi-starvation mode, which tends to lower basal metabolic rate and fat-burning capability. *At the very least, a multivitamin should be recommended for people consuming fewer than 1,200 calories per day*."
-Maggie Greenwood-Robinson, PhD Reviewed by Amy Jamieson-Petonic, MEd, RD, LD American Dietetic Association Spokesperson January 2007

"Health risks from weight loss increase as energy intake decreases. Medical involvement should increase at lower energy levels. A minimum of 5020 kJ (1200 kcal) per day for women and 6300 kJ (1500 kcal) per day for men should be provided."
-Nutrition Committee, American Heart Association; "American Heart Association Guidelines for Weight Management Programs for Healthy Adults"

Remember, it's not just about weight loss, your calories need to run your heart, your brain, your liver, everything!

Resources:
National Eating Disorders Association http://www.nationaleatingdisorders.org
American Dietetic Association http://www.eatright.org
American Heart Association http://www.heart.org/HEARTORG/

Annnnd....

Thank you!! I'm so glad you said this

I need to listen to when my body feels like it's screaming out for food, because it actually is. I'm going to try and relax a little and maybe take more rest too!

Naomi_84 · November 2011

Bump - Thank you, I'll give it a go

bcattoes · November 2011

I agree that it's not necessary to starve to lose weight but why did you lay out your diet, but not lay your workout plan. What does it takes a lot of work at the gym mean exactly? What type of workout do you do to eat that diet (which does really seem like a "lot" of food to me) and lose weight? If someone is to take this advice it would be helpful to see the whole plan.

You need to feed to succeed! repost from my blog

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