Metabolism Question- Starvation mode

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Replies

  • heathersmilez
    heathersmilez Posts: 2,579 Member
    I consumer between 200-600 calories a day and i've been loosing weight regularly. But i did get to the point before where i was stuck at 7st 12 for about 4 months no matter what happened and at the time i was eating a bowl of cereal a day, some squash and a piece of fruit. Hope this helps.

    DISCLAIMER - DO NOT DO THIS, EVER!
  • heathersmilez
    heathersmilez Posts: 2,579 Member
    Just a note on the MFP "starvation warning": it ONLY shows when your daily intake is under 1200, thats not 1200 NET calories, its just straight up 1200.... WE need to be sure the NET is making it to 1200~!!! I wish Mike would change the warning to 1200 NET calories

    I know right!! If we should be staying about 1200 net we need to be warned. Often I am under that w/ exercise but didn't really intend to be it's b/c I didn't notice. I'll notice nutrients that are over or under and when I'm at 1150 cals and add more food in to get to 1200 but with 60min of walking a day and 35 min on the elliptical I shouldn’t go bellow 1500+ but my regular day is about 1350 so I am guilty of under eating for sure and would like a little MFP automatic warning tough love ;)
  • RGJeff
    RGJeff Posts: 32
    Hi..

    My BMR is 27.5- right in the middle of the overweight range. I'm 208 pounds now...

    I record everything and measure everything. I measure my coffee creamer with a tablespoon, weigh my grilled chicken before eating it, read everything, record everything. I'm like a friggin chemist.

    I haven't measured anything with a tape measure. I wish had started that at the beginning. I feel like its too late now. I did try it once when I started my weight training, and I lost 3/4" on my bicep in a week. I assume I did not do it right... I guess I could use some instruction on that,,,
    to the OP: i have seen various numbers for minimum NET calories consumed, ususally in the 1500-1600 calorie range for MEN. You said that you are set to a 750 calorie deficit currently, that you're eating just over 1600 NET calories daily and that you are at a standstill on your scale.

    Question 1: what is your current BMI? If you are already in the healthy range, i would advise you to lower your weekly weightloss goal to 0.5 lbs a week optimally, and 1.0 lb/week max. This will allow you to lose more fat, preserve a higher degree of muscle tissue, and will preserve your metabolic rate. I would be sure to get in resistance training to assist in keeping your metabolic rate high and to preserve muscle.

    Question 2: are you accurately (as possible) weighing/counting/measuring/recording both your food intake and your exercise expenditures? Sometimes "plateaus" are due to a loosening of our recording habits, and if thats the case, its an easy fix! :)

    Question 3: have you taken body measurements with a tape measure to compare your non-scale-weight progress? I would highly recommend doing that! In addition, i would recommend doing one of those blood pressure self-checks the next time you are in a store/pharmacy (snap a pic w your cell phone camera!). Sometimes progress towards "healthy" is shown in ways other than the bathroom scale :)

    be well! :drinker:
  • new_Kendra
    new_Kendra Posts: 80
    Maybe everyone should be a little more understanding before automatically judging Julia when you don't know her history. Just sayin...

    I absolutely agree. As I read through, I felt so bad for Julia. Not for her battle, but because it seemed like she was being judged (and a bit attacked!). She seems really nice...and honest. Alot more than most of us can say! I am sure we have all done some things to lose weight that were not very smart...weather it be from emotional issues or lack of knowledge. Either way, we are ALL learning and overcoming our issues...be it UNDEReating OR OVEReating.

    But anywho, seems like alot of different answers/opinions on this. I consume at least 1290 calories a day. Some days I go over, but try to stay under 1400...but those are not my NET (though I rarely exercise :embarassed: ). I didn't realize that i need to keep my NET at a minumum of 1200.
  • NotAllWhoWanderAreLost
    NotAllWhoWanderAreLost Posts: 615 Member
    Hi..

    My BMR is 27.5- right in the middle of the overweight range. I'm 208 pounds now...

    I record everything and measure everything. I measure my coffee creamer with a tablespoon, weigh my grilled chicken before eating it, read everything, record everything. I'm like a friggin chemist.

    I haven't measured anything with a tape measure. I wish had started that at the beginning. I feel like its too late now. I did try it once when I started my weight training, and I lost 3/4" on my bicep in a week. I assume I did not do it right... I guess I could use some instruction on that,,,

    LOL I know JUST what you mean about being a friggin chemist :laugh: :laugh: :laugh: :laugh: I am the same way!

    If it makes you feel any better, i just recorded my first official measurements this past weekend --- after a year and a half and nearly 65 pounds lost! Ok, disclaimer: i wanted to order some summer clothes online and i have NO IDEA what size i wear anymore lol, but i figured i may as well do a bunch of measurements while i was at it and record it here. ITS NEVER TOO LATE! (besides, you can estimate your beginning waist measurement based on your pants size at least, right?

    oh, forgot to mention at that BMI i would personally have myself set to 1 -1.5 lbs a week. Since you're at a standstill at the moment and are weighing/recording accurately, i would go with 1 lb a week and see what happens over the course of the next 3 weeks or so. Good luck~!
  • erickirb
    erickirb Posts: 12,294 Member

    'Starvation mode' as most people know it, is a complete myth.

    To achieve a reduction in metabolism, a healthy individual would have to severely cut their daily required calories for a prolonged period of time. In 1950 a study was performed where 36 men were deprived of their daily caloric needs (as low as 50% below their daily need) for 6 months. The result was major weight loss, and 40% reduction in their RMR (resting metabolic rate). However the men CONTINUED to lose fat until the end of the study, or until they reached 5% body fat.

    A reduction in RMR due to severe calorie restriction will not counter-act the resulting calorie deficit.

    http://caloriecount.about.com/truth-starvation-mode-ft28742-1

    Humans have evolved to handle starvation very well. Our bodies make great use of our stored fat.
    http://en.wikipedia.org/wiki/Starvation_response (cited sources at the bottom of the page, for those Wiki haters)

    This only studied 36 men, and should not be used as a generality. The point is, your body needs fuel to fuel your workouts, if you don't get enough you will a much higher % of muscle vs fat than if you were getting enough fuel.
  • deverez
    deverez Posts: 34 Member
    The point is, your body needs fuel to fuel your workouts, if you don't get enough you will a much higher % of muscle vs fat than if you were getting enough fuel.

    This really depends on your body composition. If you are lean and healthy, it is more likely that you will experience muscle catabolism when significantly reducing your caloric intake. However, for anyone that has a high percentage of body fat (such as individuals who are overweight, obese, or super-obese) this is not exactly the case.

    In any situation -- as you lower your caloric intake, special attention should be given to what kind/what amount of macronutrients you are getting when trying to stay within your calorie limit.
  • erickirb
    erickirb Posts: 12,294 Member
    The point is, your body needs fuel to fuel your workouts, if you don't get enough you will a much higher % of muscle vs fat than if you were getting enough fuel.

    This really depends on your body composition. If you are lean and healthy, it is more likely that you will experience muscle catabolism when significantly reducing your caloric intake. However, for anyone that has a high percentage of body fat (such as individuals who are overweight, obese, or super-obese) this is not exactly the case.

    In any situation -- as you lower your caloric intake, special attention should be given to what kind/what amount of macronutrients you are getting when trying to stay within your calorie limit.

    The OP has less than 20lbs to go, so I am guessing he is either slightly overweight, or at the higher end of the healthy BMI range, and most likely has a moderate BF%.
  • RGJeff
    RGJeff Posts: 32
    Yeah- I've never been so tuned in to what I've been doing- ever. Usually at this point, I'd be flipping out, exersizing too much, eating too little, getting a little dizzy and craving anything with fat in it. Instead, I know exactly where I am, and can calmly consider a minor adjustment, and I'm not craving a thing, since I've fit portions of everything I desired along the way...

    I'm not sure I'm at a standstill though. I would call it resistance. I'm down 6 pounds over 3 weeks, 3 pounds over 2 weeks, and up 1/2 pound over the past week. I fluctuate a few pounds from day to day so gauging a 1 - 2 pound per week loss is within the margin of error, and so its hard to tell...

    So after all this, I don't think I'll increase the deficit to 1,000 calories/day, since it seems like 1,630 calories net is approaching several people's recommended limits. Also, I've been lifting dumbells, and higher calorie deficits counteract some of the benefits of that...I'll think about reducing the deficit to 500 calories though.

    Thanks!
    Hi..

    My BMR is 27.5- right in the middle of the overweight range. I'm 208 pounds now...

    I record everything and measure everything. I measure my coffee creamer with a tablespoon, weigh my grilled chicken before eating it, read everything, record everything. I'm like a friggin chemist.

    I haven't measured anything with a tape measure. I wish had started that at the beginning. I feel like its too late now. I did try it once when I started my weight training, and I lost 3/4" on my bicep in a week. I assume I did not do it right... I guess I could use some instruction on that,,,

    LOL I know JUST what you mean about being a friggin chemist :laugh: :laugh: :laugh: :laugh: I am the same way!

    If it makes you feel any better, i just recorded my first official measurements this past weekend --- after a year and a half and nearly 65 pounds lost! Ok, disclaimer: i wanted to order some summer clothes online and i have NO IDEA what size i wear anymore lol, but i figured i may as well do a bunch of measurements while i was at it and record it here. ITS NEVER TOO LATE! (besides, you can estimate your beginning waist measurement based on your pants size at least, right?

    oh, forgot to mention at that BMI i would personally have myself set to 1 -1.5 lbs a week. Since you're at a standstill at the moment and are weighing/recording accurately, i would go with 1 lb a week and see what happens over the course of the next 3 weeks or so. Good luck~!
  • RGJeff
    RGJeff Posts: 32
    Pretty close, I'm still in the middle of the overweight range- 27.5. Basically, I look thin now, but have fat on the abs and haunches. I began using dumbells about 5 weeks ago and am aware of the metabolic contradiction and am hoping my slightly overweight, beginner status will carry me for a few more weeks or months... But yes- this is an added complication for me, a reason to keep the calorie intake up a little bit.

    As far as nutrition, I added protien when I started the dumbells- switched breakfast from oatmeal and fruit to egg white omlettes, switched lunch and/or dinner from pizza and broccoli/cheese to grilled chicken and the brocolli/cheese. (there is more variety than this, but these are most common) Started taking a multivitamin too.

    Any nutrition recommendations on top of that?

    The point is, your body needs fuel to fuel your workouts, if you don't get enough you will a much higher % of muscle vs fat than if you were getting enough fuel.

    This really depends on your body composition. If you are lean and healthy, it is more likely that you will experience muscle catabolism when significantly reducing your caloric intake. However, for anyone that has a high percentage of body fat (such as individuals who are overweight, obese, or super-obese) this is not exactly the case.

    In any situation -- as you lower your caloric intake, special attention should be given to what kind/what amount of macronutrients you are getting when trying to stay within your calorie limit.

    The OP has less than 20lbs to go, so I am guessing he is either slightly overweight, or at the higher end of the healthy BMI range, and most likely has a moderate BF%.
  • mom23nuts
    mom23nuts Posts: 636 Member
    I went to a trainer today for this very thing as wells as had my fasting blood sugar and thyroid checked and both are completely normal....good in a way but bad too since nothing has changed in me for over 1.5 months not an ounce or an inch.

    I drink tons of water, to tons of cardio, hit the weight room lots too. I just got professional measures and had a bmi done with an Omron electronic thing and we will get new results in a month and see if things have changed at all from there.

    I have started to add more intenst bursts of cardio into my routine to shake things up a bit.

    Basically I am in the same boat as you and my next thought was to see a nutritionalist as per both my dr and the gym trainers recommendations. Gotta love my stubborn body...NOT!!

    I have also started really paying attention to sodium intake.

    The trainer also mentioned taking 250 mg of magnesium at bed time and an extra B vitamin in the am. I take more damn vitamins than I seem to eat in food.

    Let me know if you get some solid answers so I can join you and see success
  • johnnythebaptist
    johnnythebaptist Posts: 103
    My Doctor states: a male should eat 1400 Calories and a female 1200 Calories; Male will burn normally 1700 Calories a day without exercise; Female 1500 Calories a day without exercise. He also states you body will go into a protect mode if you fall below 1200 Calories. Thats what he told me and many other patients. I just believe the prescription he gave will help me and I just do it. It has worked thus far.
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