Weightloss Question
Mhari2015
Posts: 50 Member
My trainer advised i need to update my calories by 600 (on 1200 calories atm) is he right? I feel i am doing well but am getting hungrier.
I am 27, work in an office, 5'2 and 13 stone
Here is his reasoning:
"i know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself. Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT."
I am 27, work in an office, 5'2 and 13 stone
Here is his reasoning:
"i know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself. Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT."
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Replies
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I'd get a new trainer, starvation mode in that context doesn't exist.
He is right that you need to fuel your work outs though. What does MFP set your calories at?5 -
He gave the right things to do for an incredibly wrong reason. (Get a new trainer, I agree with above poster)
Starvation mode doesn't exist in the sense he is talking about. You are nowhere near hurting your metabolism - that is genuine starving for long periods of time that does that. I'll say it outright - I'm underweight (working on it), and not even I'm at "starvation mode".
It would be a good idea to up your protein so as to not lose muscle mass while dieting and working out (skinny-fat is a thing). If 1200 is not sustainable for you, it would also make sense to up your intake a little. Slightly slower loss while fueling yourself to be properly energized is better than being hungry/grumpy/tired and potentially binging/overeating because of it. You will still lose weight.
.. On that note, I'm 5'2", and was just over 14 stone [exactly 200lbs] just under two years ago. Keep it up, don't get discouraged. Just remember... Try to stay healthy. Physically and mentally.1 -
He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.0 -
He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.
A BMR of 2200-2400? How can you even estimate that with no stats?
Mine is 1340.
The human body will not hold on to anything whilst consuming 1200 calories a day.2 -
Err.. You confused TDEE and BMR. BMR is what is burned by just existing, TDEE is you up and about with your activity level.He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.
And his use of starvation mode is wrong. The part I bolded? ... Wat? No, your body will continue to burn calories to survive, and you will lose weight to do it. You are emphasizing what he said as starvation mode, when it isn't that. You literally have to be starving.
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Even I, a short girl at a really underweight BMI, lose at 1200 calories a day. In fact, same height as OP.RuNaRoUnDaFiEld wrote: »He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.
A BMR of 2200-2400? How can you even estimate that with no stats?
Mine is 1340.
The human body will not hold on to anything whilst consuming 1200 calories a day.
I don't get why people think bodies just... Stop working entirely. But still live and stay same weight?2 -
I am at 1200 Calories atm0
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My trainer advised i need to update my calories by 600 (on 1200 calories atm) is he right? I feel i am doing well but am getting hungrier.
I am 27, work in an office, 5'2 and 13 stone
Here is his reasoning:
"i know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself. Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT."
Lot's of good advice from your trainer - just a shame they felt the need to add in some woo. The protein timing part is a bit debatable but certainly not going to harm you.
Whether 1800 is the correct number or not depends on your activity and exercise routine. Not a bad start point - you can adjust from there based on results over time. A far better start point than 1200 IMHO.7 -
Here the full thing:
Calories
Base Metabolic Rate
1611
Total Daily Energy Expenditure
2336
Total Calories for goal
1800
Your base metabolic rate is the number of calories your body needs if you were to stay in bed all day. It was calculated by using your weight, height, gender and age.
This number was then multiplied by a figure based on your current exercise levels which I put as moderately active (3-5 days a week but with sedentary job). This gave me the average number of calories you will need every day to maintain your current weight.
Since your goal is weight loss you need to be in a calorie deficit. I therefore subtracted 500 calories which should still give you enough energy and should still feel full.
Macros
Protein
Carbs
Fat
Water
135g
180g
60g
2-3l
The above is the approximate number of grams I want you to have daily for each of these macro nutrients. Try your best to get as close to these figures as possible I would recommend using my fitness Pal to keep track. Do not worry if you can’t get this bang on, the most important thing is that you get the calories I have calculated. These macros will just aid in changing body composition better.
Food diary analysis:
From what I saw from your food diary you are doing an excellent job of trying to eat healthy. Your calories though are very low. I know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself.
Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT.
Now because your calories are around 800 less that what I calculated for you I don’t want you to jump straight up to 1800. Your body right now may be in starvation mode and therefore if you introduce too high a calorie increase it may store it as fat because your body is trying to keep you alive and doesn’t know when you will next drop back to starving it again on the 1000 calories. Gradually increase our calories around 100-200 calories every 2-3 weeks, this will let your metabolism slowly start to speed up and start functioning at an optimum level.
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Err.. You confused TDEE and BMR. BMR is what is burned by just existing, TDEE is you up and about with your activity level.He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.
And his use of starvation mode is wrong. The part I bolded? ... Wat? No, your body will continue to burn calories to survive, and you will lose weight to do it. You are emphasizing what he said as starvation mode, when it isn't that. You literally have to be starving.
Maybe I'm just not being clear at 3am lol. Thank you for pointing out that I had BMR and TDEE confused.
The only point I was trying to make could have probably been simplified by saying: "I lose more efficiently and effectively by eating more than 1200 calories. Your mileage may vary."
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Oh i am also exercising at the gym 5 times a week 90 minutes with cardio and strength1
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He was pretty good about explaining himself, but is still wrong on the "Starvation Mode" bit. It takes a long, loooooonngggg time to actually hit that route for it to hit that route of hurting your metabolism/etc. Your body will take reserves from other places, but your weightloss won't stop. Whether by burning some fat or some muscle mass [which is why you are working out to try and cut down on that], etc.0
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My trainer advised i need to update my calories by 600 (on 1200 calories atm) is he right? I feel i am doing well but am getting hungrier.
I am 27, work in an office, 5'2 and 13 stone
Here is his reasoning:
"i know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself. Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT."
Lot's of good advice from your trainer - just a shame they felt the need to add in some woo. The protein timing part is a bit debatable but certainly not going to harm you.
Whether 1800 is the correct number or not depends on your activity and exercise routine. Not a bad start point - you can adjust from there based on results over time. A far better start point than 1200 IMHO.
This. It's bad to eat too few calories, including because of fueling workouts as he said, possible excess muscle loss, and possibly exacerbating metabolic adaptation, over time. Not because the body holds onto fat, but cynically that may be the only explanation that works for some.
Protein timing isn't usually important but I saw that bit as trying to help her get the protein in. Many seem to have issues because they basically only get protein at dinner and maybe a little at lunch, not at breakfast, not at snacks if they eat them. From the rest of the comments I thought he was getting at that.
Trainer seems fine to me, but of course for a trainer what really matters is workouts.3 -
If you feel the fatigue and your workouts/athletic performance isn't where you want it, and you're hungry, eat more. It is possible to eat too little to be able to be where you want with exercise and that level is usually well below a deficit.
Up it like he says, see how your energy level is and watch the scale. I might try 1600 for a bit and re-evaluate after a few weeks, but it also depends on what your workouts are and how much you're burning. I find that the estimates on most machines are too high for my burn. Some people find them more accurate. You can figure out what those numbers mean for your and how they affect your calories in, just takes some time.
Also, if there's stuff you enjoy, it's a good idea to fit it into your calorie allowance. Me, I love beer and chocolate bacon, so I just build that in and then my diet is just my diet and not some punishment I must endure. Just because the nutrition deficients fun foods can't be my whole life, doesn't mean they can't be part of it.0 -
My trainer advised i need to update my calories by 600 (on 1200 calories atm) is he right? I feel i am doing well but am getting hungrier.
I am 27, work in an office, 5'2 and 13 stone
Here is his reasoning:
"i know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself. Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT."
I think what I would do is stay at 1200 cals/ day but eat back almost all of my exercise calories with high protein foods. I do think he's right that you need more protein in your diet overall. I don't think that adding 600 calories as a blanket policy is very accurate and could backfire. I do think adding protein to breakfast is also good advice...I try and have all three at every meal..protein, carb and fat...because it better modulates your blood sugar meaning you feel satiated for longer /less hungry. If I don't have protein with breakfast I get hungry sooner.0 -
I agree with his numbers and his goals for you (losing weight/getting in shape without suffering is an wonderful thing). Speaking as someone who upped calories and found how amazingly energetic and satisfying my workouts became... I would go up to his recommended new level. Having more energy for workouts is incredible and will make you really love working out and eating more. And yes to more protein too that was key for me, eating more calories didn't help my workouts, changing some of those calories to protein flipped that energy switch big time.0
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He actually offers you some pretty good advice. If your weight loss stalls out you don't have anywhere to go. It is much better to start at a higher caloric intake like the 1800 cals suggested and work your way down. You can check your Total Daily Energy Expenditure with an online calculator to get a loose determination of how many calories you burn in a day by simply existing. You'll probably find it somewhere between 2200-2400 calories a day. At 1800 calories that should still be a big enough deficit to see 1-1.5lb per week losses, more with exercise.
I think he used "starvation mode" as a way of explanation - even if it was slightly incorrect. Your body is very smart. It won't let go off weight so easily if it's not getting enough food in the first place. Your goal is to lose weight. Your body's goal is to keep you alive, and it will only continue to cooperate if it's getting everything it needs to do that.
Doubt it. I'm a 6'2" 205 pound male and my BMR is right around 2000 calories. A 5'2" woman would be less.0 -
He is talking TDEE not BMR2
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Here the full thing:
Calories
Base Metabolic Rate
1611
Total Daily Energy Expenditure
2336
Total Calories for goal
1800
Your base metabolic rate is the number of calories your body needs if you were to stay in bed all day. It was calculated by using your weight, height, gender and age.
This number was then multiplied by a figure based on your current exercise levels which I put as moderately active (3-5 days a week but with sedentary job). This gave me the average number of calories you will need every day to maintain your current weight.
Since your goal is weight loss you need to be in a calorie deficit. I therefore subtracted 500 calories which should still give you enough energy and should still feel full.
Macros
Protein
Carbs
Fat
Water
135g
180g
60g
2-3l
The above is the approximate number of grams I want you to have daily for each of these macro nutrients. Try your best to get as close to these figures as possible I would recommend using my fitness Pal to keep track. Do not worry if you can’t get this bang on, the most important thing is that you get the calories I have calculated. These macros will just aid in changing body composition better.
Food diary analysis:
From what I saw from your food diary you are doing an excellent job of trying to eat healthy. Your calories though are very low. I know this sounds strange for weight loss but if you consume too few calories you will not have enough energy to get you through your workouts especially coming in 5 times a week. The problem here is your body enters a ‘starvation’ mode. What happens here is your metabolism slows down and your body is more reluctant to lose body fat. From what I calculated you WILL still be on a calorie deficit just not as huge. Weight loss takes time but its better to do it safely without starving yourself.
Now you might not feel hungry right now, this will be because your body is used to the limited calories you are on.
I would like you to increase your protein intake too! At least 20-30g every meal. This is very important because you are training so often you NEED protein to repair your body. Maybe try and add some protein in for breakfast.
One thing is I want you to be able to ENJOY yourself too, losing weight doesn’t have to be a chore. Do not ban yourself from having foods, if you keep the less nutritional foods to a minimum. If you restrict yourself too much you may find it too hard to maintain and give up on your journey. I DO NOT WANT THAT.
Now because your calories are around 800 less that what I calculated for you I don’t want you to jump straight up to 1800. Your body right now may be in starvation mode and therefore if you introduce too high a calorie increase it may store it as fat because your body is trying to keep you alive and doesn’t know when you will next drop back to starving it again on the 1000 calories. Gradually increase our calories around 100-200 calories every 2-3 weeks, this will let your metabolism slowly start to speed up and start functioning at an optimum level.
He is giving you some great info...and some not so great info (flat out woo). I struck out the woo.
His methodology is a good one - ease into this gradually and identify the bad habits that got you to this point and what good habits do you want to incorporate to hit the goals on the road of where you want to be.2 -
any trainer referencing starvation mode should be fired...0
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