Large Calorie Deficit w/ Exercise
Replies
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The real tell will be how much weight you are losing per week. Starvation mode is not a thing in the short term - you would need to have a large deficit consistently over a long period of time, and all that would do is slow your metabolism, not stop you from losing weight.
If the info in your profile is correct, you have 35 lbs to go? You should be shooting for 1 lb per week. If you are consistently losing faster, you need to eat more. I think the healthy limit that is always mentioned is 1% of your body weight per week, but that would be the upper limit, fastest you should go. If you are prioritizing muscle-sparing, I think 1 lb would be the general advice.
Depending on how accurate your logging is, and how inflated your calorie burns are (both of which are likely, it happens all the time!), your deficit might not be as big as it seems.
Profile info is correct. Calorie logging is spot on based on nutrition labels and measuring/weighing food. Exercise calories are based on MFP and usually compared to other sites to verify caloric burn. Thing is I don't seem to be losing weight (other than the initial loss the first week back)...thus the hesitancy to eat back more of those exercise calories.
When did you last see a loss and how much was that loss? Is the exercise, particularly at the level it is, new or coming back after a break?0 -
I appreciate the replies. But what I'm really trying to find out is will doing this a couple of times a week cause excessive muscle wasting? Or is that not really a concern?0
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I don't know how many times it has to be said, how many calorie average break downs you need, the answer will be the same, yes.7
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Calorie deficits in excess of 500 calories per day are known to draw your NEAT down. That happens because it reduces your muscle mass. There will always be some muscle loss as you lose a lot of weight. High, over 500, calorie deficits daily simply lose more than necessary.0
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What you are describing could lead to Hypoglycemia. You can actually pass out or even go into a coma because of that. Besides which, you wouldn't be getting the full benefits of exercise if you don't provide your body with the building blocks it needs to repair itself.4
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Studies are showing that when energy availability decrease to a level below 20-30 calories per kg of lean mass (9.6-13.6 calories per lb), your system starts to adapt. Note that these adaptations begin within days of eating like this. It doesn't take weeks or months. One of the big adaptations is that your reproductive system senses that now is not a good time to reproduce and you lose your period. Estrogen levels also decrease to a level where bone regeneration is stunted, which can mean bone loss leading to increased risk of stress fractures and even osteoporosis.
Mathematic example:
Example woman:
140 lbs
27% bodyweight
102 lbs LBM
13.6 x 102 lbs = 1387 net calories would be tipping pointAn although I appreciate you taking the time to post links they are not relevant to me or my question. My question/concern is muscle loss.
How is this NOT relevant to your question? Do you think you're going to keep building muscle while your hair falls out and your bones get brittle?
Muscles are expensive. It takes a lot of energy (read that as calories) to build them. And to maintain them, too. Every time you work out, you damage them, and your body requires plenty of energy (again that's calories) and protein to rebuild them. Having muscle isn't a matter of wishful thinking, it's a matter of eating and exercising to support them.5 -
I think it would depend on what calorie level you were eating at .. 1500 per day times three 4500 per week .. I have about 5250 per week trying for 1.5 per week loss .. .. so if your eating at maintaince every day and using this at calore reduction ??
Good luck1 -
The answer is yes...and yes to the other comment that you're not eating enough to support your training. It just sounds like a big bunch of wrong.0
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I haven't read all of the responsed but did read a bunch....so I apologize if this was asked. But how are you calculating your calorie burn? 1500 calories in one day is a lot to come from exercise.0
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red99ryder wrote: »I think it would depend on what calorie level you were eating at .. 1500 per day times three 4500 per week .. I have about 5250 per week trying for 1.5 per week loss .. .. so if your eating at maintaince every day and using this at calore reduction ??
Good luck
That's what I'm trying to get at. 4 days out of the week I'm not even 300 calories below maintenance. That's why I'm wondering if it really matters that on three days I have a big deficit. Some seem to think they are answering my question when they aren't. And others seem to get p.o.'d because I'd like more than one person's thought on the matter. Geez people, if it's such an inconvenience to give your input then don't! This is not toward you red99ryder.
I said his links (which where were about menstrual dysfunction) weren't relevant to my question.How is this NOT relevant to your question? Do you think you're going to keep building muscle while your hair falls out and your bones get brittle?0 -
Other days are 200-300 calories below maintenance. The three days are not in a row...at least one or two days between them. Thank you for taking the time to try to figure out my question.What do you do on the other 4 days of the week? Are any of the 3 days consecutive?
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I haven't read all of the responsed but did read a bunch....so I apologize if this was asked. But how are you calculating your calorie burn? 1500 calories in one day is a lot to come from exercise.
Yes, someone asked. It's usually from about 3 hours of competitive racquetball. Basing it on MFP and other sites to try to verify calorie burn. Granted that amount might not be accurate but it's the best info I have.0 -
I said his links (which where were about menstrual dysfunction) weren't relevant to my question.[/quote]How is this NOT relevant to your question? Do you think you're going to keep building muscle while your hair falls out and your bones get brittle?
The links are not about menstrual disorder. They are about low energy availability, which leads to low estrogen (lower than you have even now as a 50-something woman), which leads to an inability to regenerate bone tissue, which leads to osteoporosis. That adaptation happens within 2-5 days of the onset of low energy availability. How many calories do you eat all week long? How many calories do you burn via exercise all week long? Subtract the latter from the former and then divide by 7. Then multiply your lean mass in kg by 30 and compare the two numbers.
Also, if by "his" you mean mine, I am a woman.4 -
MFP tends to overestimate calorie burns. If MFP says 1500 calories burned, it's probably actually somewhere in the 750 to 1200 calorie range.1
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Other days are 200-300 calories below maintenance. The three days are not in a row...at least one or two days between them. Thank you for taking the time to try to figure out my question.What do you do on the other 4 days of the week? Are any of the 3 days consecutive?
So over a week you have a 5300 - 5700 calorie deficit? I gotta be honest, that sounds dangerous. Why are you eating at a deficit on the other 4 days? Why not try to make some of those 1500 calories back up on the days you don't play racquetball?4 -
But I think if you are looking at weekly deficits and those are still within a non-crazy range, you should be fine even with big deficits on certain days.1
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red99ryder wrote: »I think it would depend on what calorie level you were eating at .. 1500 per day times three 4500 per week .. I have about 5250 per week trying for 1.5 per week loss .. .. so if your eating at maintaince every day and using this at calore reduction ??
Good luck
That's what I'm trying to get at. 4 days out of the week I'm not even 300 calories below maintenance. That's why I'm wondering if it really matters that on three days I have a big deficit. Some seem to think they are answering my question when they aren't. And others seem to get p.o.'d because I'd like more than one person's thought on the matter. Geez people, if it's such an inconvenience to give your input then don't! This is not toward you red99ryder.
I said his links (which where were about menstrual dysfunction) weren't relevant to my question.How is this NOT relevant to your question? Do you think you're going to keep building muscle while your hair falls out and your bones get brittle?
11 separate posters told you on the first page of this thread that yes, you would indeed lose a bit of muscle this way. Two of them, you had to read carefully, but that's what you were told. If anyone was PO'd it was probably just because you kept ignoring us.8
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