Chronic under eating and over training
blmorgan94
Posts: 1 Member
I've been on my weight loss journey for three months, and im 100% sure i messed up, but im not sure how to fix it.
I work out for 90 mins. A day 5x a week
I lost 25lbs in about two months, but i havent lost an ounce in a month.
My calories are supposed to be 1360, but most days im lucky to hit 1000. It hasnt been a problem until recently but ive gotten to where i do worse in the gym than when i forst started, I just can't perform, and not from lack of motivation, my body just wont do what it has been.
So, my question is, do i just jump in with more calories, or is there some trick to get out of this pickle?
5'2 female, 168lbs aiming for 130.
I work out for 90 mins. A day 5x a week
I lost 25lbs in about two months, but i havent lost an ounce in a month.
My calories are supposed to be 1360, but most days im lucky to hit 1000. It hasnt been a problem until recently but ive gotten to where i do worse in the gym than when i forst started, I just can't perform, and not from lack of motivation, my body just wont do what it has been.
So, my question is, do i just jump in with more calories, or is there some trick to get out of this pickle?
5'2 female, 168lbs aiming for 130.
0
Replies
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If you're working out 5 times a week for 90 minutes 1360 calories is insanely low, sounds like you slowed down your metabolism alot but dont worry you can fix it. You should calculate your TDEE and start from there. It will estimate your calorie maintenance.0
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While you probably haven't done any long term damage, You've been depriving your body of the energy (calories) and nutrients it needs and it's fighting back. Chronic under-eating can lead to muscle loss. Your body can only metabolize so much fat in a day, after which it goes for muscle.
Set your goal in MFP to lose .5 pounds per week. Eat your calorie goal, and about 50% of your exercise calories back to start.
Consider high-density foods like cheeses, avocado, nut butters, nuts to get your up to your calories if you need a boost.
Because of the way you've been treating yourself, consider going to the doctor and having iron/ferritin, vitamin d, vitamin b's checked for deficiency.
Please take care of yourself!
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Are you weighting all your foods accurately? You should probably be eating more but if you're eating that little and not losing you're either not counting properly, over estimating burns or maybe there's something else wrong. Weigh and log all your foods and drinks. Try to eat 400-500calories under maintenance. Do this for 2 weeks and if nothing happens go see your GP and have some blood tests done. You should be able to reach your goal in 25 weeks eating between 1350-1500 if you're moderately active.
You should really see a gp and tell him what you've said here. There's a good chance your body hasn't gotten the correct nutrients it's needed. You might have a deficiency and if you keep doing what you're doing you might end up with an eating disorder. It's best to talk to a medical professional.
All the best.
http://www.healthyweightforum.org/eng/calculators/calories-required/
https://authoritynutrition.com/how-many-calories-per-day/0 -
Stop exercising. Slowly raise your calories (you will gain a little weight) over the course of 3-4 weeks. Reintroduce exercise, low intensity walking type. After a couple weeks of that return to a sensible workout plan (90 minutes a day is not needed if your sole purpose is burning calories). Be sure to fuel new sensible workout plan but maintain a small calorie deficit.2
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If you're working out 5 times a week for 90 minutes 1360 calories is insanely low, sounds like you slowed down your metabolism alot but dont worry you can fix it. You should calculate your TDEE and start from there. It will estimate your calorie maintenance.
no...if metabolism slowed it's due to the weight loss which happens to all of us....there is nothing to fix...and don't muddy waters with TDEE just yet...Stop exercising. Slowly raise your calories (you will gain a little weight) over the course of 3-4 weeks. Reintroduce exercise, low intensity walking type. After a couple weeks of that return to a sensible workout plan (90 minutes a day is not needed if your sole purpose is burning calories). Be sure to fuel new sensible workout plan but maintain a small calorie deficit.
seriously? Why stop exercising? just eat some food it's that easy...
Higher calorie items like pasta and full fat dairy is not a bad thing.
Anyone who is still 30lbs from goals knows how to eat over 1k calories...
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blmorgan94 wrote: »I've been on my weight loss journey for three months, and im 100% sure i messed up, but im not sure how to fix it.
I work out for 90 mins. A day 5x a week
I lost 25lbs in about two months, but i havent lost an ounce in a month.
My calories are supposed to be 1360, but most days im lucky to hit 1000. It hasnt been a problem until recently but ive gotten to where i do worse in the gym than when i forst started, I just can't perform, and not from lack of motivation, my body just wont do what it has been.
So, my question is, do i just jump in with more calories, or is there some trick to get out of this pickle?
5'2 female, 168lbs aiming for 130.
25lbs in 2 months works out to be appx 3lbs a week...so a bit faster than perhaps you needed but it's done.
Now if you are finding you are lacking energy but not losing weight there could be a few things going on...
1. You are obviously taking rest days so that's good.
2. You are logging 1k but not losing so that means you are probably eating more than you think.
3. 1 month without weight loss is not a stall yet...
4. adjust your mindset and get a food scale...weigh and log accurately as possible and take a look at this chart.
3 -
Stop exercising. Slowly raise your calories (you will gain a little weight) over the course of 3-4 weeks. Reintroduce exercise, low intensity walking type. After a couple weeks of that return to a sensible workout plan (90 minutes a day is not needed if your sole purpose is burning calories). Be sure to fuel new sensible workout plan but maintain a small calorie deficit.
seriously? Why stop exercising? just eat some food it's that easy...
Higher calorie items like pasta and full fat dairy is not a bad thing.
Anyone who is still 30lbs from goals knows how to eat over 1k calories...
Because she has been in this cycle a while, she's probably broken down and needs a break. A few weeks off will let her establish a healthier relationship with eating before resuming a more sensible plan. It's not like I told her never to exercise again. This is a classic case of taking the "move more, eat less" to an unsustainable level.3 -
Stop exercising. Slowly raise your calories (you will gain a little weight) over the course of 3-4 weeks. Reintroduce exercise, low intensity walking type. After a couple weeks of that return to a sensible workout plan (90 minutes a day is not needed if your sole purpose is burning calories). Be sure to fuel new sensible workout plan but maintain a small calorie deficit.
seriously? Why stop exercising? just eat some food it's that easy...
Higher calorie items like pasta and full fat dairy is not a bad thing.
Anyone who is still 30lbs from goals knows how to eat over 1k calories...
Because she has been in this cycle a while, she's probably broken down and needs a break. A few weeks off will let her establish a healthier relationship with eating before resuming a more sensible plan. It's not like I told her never to exercise again. This is a classic case of taking the "move more, eat less" to an unsustainable level.
They are exercising 5x a week..they are taking breaks every week.
I don't see how this is a classic case of "move more/eat less" and is not sustainable...
Is 5x a week for 90mins really needed...well let's see...are they really exercising a full 90mins..prob not.
Are they really eating 1360 a day...probably not...prob a bit more.
Are they tired...apparently...so perhaps get more sleep...do a different workout. Maybe take a couple days off or not workout 5 days straight but to stop all together for a couple weeks is a recipe for falling off the wagon.1 -
I would slow down the exercise part to maybe 3 times a week for one hour each, get a food scale to be accurate with calorie counting, eat back half the exercise calories and do that for 3-4 weeks. Evaluate what happens, how you feel, also you can try to take measurements, and check them every month to see if there are changes.0
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