Less than a 1000cal diet while working out!!!

AKAmplished_Pearl
AKAmplished_Pearl Posts: 48 Member
edited November 19 in Food and Nutrition
Hello All! I'm going on my 2nd week of my fitness and weight plan. Last week, I kept my caloric intake below 1000, but I worked out tremendously! ( Alternating between 90 minutes of cardio and 60 minutes of strength training) I lost 4 pounds this week, 190 to 186. I'm 5'9, 28, athletic built, no medical problems, just stopped the depo shot and trying to get my body back in order. Am I not eating enough to lose 26 lbs in 3-4 months? Help!!
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Replies

  • AKAmplished_Pearl
    AKAmplished_Pearl Posts: 48 Member
    By eating more, won't I gain more?
  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Depends on what your total daily calorie intake is. As long as you're below that, you should lose weight. What is your total?
  • AKAmplished_Pearl
    AKAmplished_Pearl Posts: 48 Member
    Right now it's set at 1000 calories, but it automatically set it at 1300.
  • silvervega
    silvervega Posts: 11 Member
    edited June 2017
    Lyntoria3 wrote: »
    By eating more, won't I gain more?

    Well if you are trying to just lose weight it is hard to build muscle while in a calorie deficit, but you can at least eat in a way that you don't lose as much muscles along with the fat.
    It is recommended to reduce you calories 20% from what your total maintenance to lose around 2 lbs a week. There are some calculators online to get your daily need. MFP does it automatically when u chose either to lose 1 or 2 lbs per week. btw I believe there is a rule or advice to not go under 1200 a day.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    silvervega wrote: »
    Lyntoria3 wrote: »
    By eating more, won't I gain more?

    Well if you are trying to just lose weight it is hard to build muscle while in a calorie deficit, but you can at least eat in a way that you don't lose as much muscles along with the fat.
    It is recommended to reduce you calories 20% from what your total maintenance to lose around 2 lbs a week. There are some calculators online to get your daily need. MFP does it automatically when u chose either to lose 1 or 2 lbs per week.

    This would only work if your total maintenance (I assume you mean TDEE) is around 5000 calories. MFP makes its calculation based on the assumption that a 500-calorie daily deficit will result in a one-pound per week loss. It's not based on a % of maintenance calories.
  • silvervega
    silvervega Posts: 11 Member
    edited June 2017
    lynn_glenmont wrote: »
    silvervega wrote: »
    Lyntoria3 wrote: »
    By eating more, won't I gain more?

    Well if you are trying to just lose weight it is hard to build muscle while in a calorie deficit, but you can at least eat in a way that you don't lose as much muscles along with the fat.
    It is recommended to reduce you calories 20% from what your total maintenance to lose around 2 lbs a week. There are some calculators online to get your daily need. MFP does it automatically when u chose either to lose 1 or 2 lbs per week.

    This would only work if your total maintenance (I assume you mean TDEE) is around 5000 calories. MFP makes its calculation based on the assumption that a 500-calorie daily deficit will result in a one-pound per week loss. It's not based on a % of maintenance calories.

    Well, it is true that MFP doesnt base on the %, since 1000 calories deficit goes above 20% If you are smaller than X weight; and no, you don't need to be 5k calories maintenance. 20% applies if you want to keep as much muscle as possible while in a deficit. The smaller you are the slower you weight will come off. I should have said that my first part was based on Burn the Fat Feed the Muscle book. I rather lose 1 lbs(80-90% fat,10% lean mass) a week than 2 or more lbs with(40-50% Lean mass,60-50fat).
  • Old_Cat_Lady
    Old_Cat_Lady Posts: 1,193 Member
    edited June 2017
    People on a very low-calorie diet for 4 to 16 weeks report minor side effects such as fatigue, constipation, nausea, and diarrhea. Gallstones are the most common serious side effect of very low-calorie diets. People that lose weight quickly tend to regain it. Crash diets never work. If you must do this, take a multivitamin in case you miss nutrients on such little food.
  • lynn_glenmont
    lynn_glenmont Posts: 10,093 Member
    silvervega wrote: »
    lynn_glenmont wrote: »
    silvervega wrote: »
    Lyntoria3 wrote: »
    By eating more, won't I gain more?

    Well if you are trying to just lose weight it is hard to build muscle while in a calorie deficit, but you can at least eat in a way that you don't lose as much muscles along with the fat.
    It is recommended to reduce you calories 20% from what your total maintenance to lose around 2 lbs a week. There are some calculators online to get your daily need. MFP does it automatically when u chose either to lose 1 or 2 lbs per week.

    This would only work if your total maintenance (I assume you mean TDEE) is around 5000 calories. MFP makes its calculation based on the assumption that a 500-calorie daily deficit will result in a one-pound per week loss. It's not based on a % of maintenance calories.

    Well, it is true that MFP doesnt base on the %, since 1000 calories deficit goes above 20% If you are smaller than X weight; and no, you don't need to be 5k calories maintenance. 20% applies if you want to keep as much muscle as possible while in a deficit. The smaller you are the slower you weight will come off. I should have said that my first part was based on Burn the Fat Feed the Muscle book. I rather lose 1 lbs(80-90% fat,10% lean mass) a week than 2 or more lbs with(40-50% Lean mass,60-50fat).

    You said
    if you are trying to just lose weight it is hard to build muscle while in a calorie deficit, but you can at least eat in a way that you don't lose as much muscles along with the fat.
    It is recommended to reduce you calories 20% from what your total maintenance to lose around 2 lbs a week.

    My point, which you don't seem to have understood, is that a 2 lb a week loss requires a 1000 kcal a day deficit (roughly). 1000 kcal is 20% of 5000 kcal. Hence, to achieve a 2 lb a week loss by eating at maintenance less 20%, your maintenance level would have to 5000 kcal. If your maintenance level is only, say, 3000 kcal, maintenance less 20% is 2400 kcal, which is only a deficit of 600 kcal, and you will only lose a little over a pound a week. For a small, older, and/or inactive person, especially a woman, who might have a maintenance level of 2000 kcal or even less, a 20% cut from maintenance would product a deficit of 400 kcal or less, and thus an average weekly weight loss of less than a pound.
  • AKAmplished_Pearl
    AKAmplished_Pearl Posts: 48 Member
    Working out hard core on those calories wasn't bad at all. I'm determined to drop the fat, add muscle, but look slimmer. The depo shot really messed my body up and I just want it back. I'll up my caloric intake to 1200, but it is hard to eat that much. I haven't had a period in a year(sorry T.M.I) and I'm upset at myself for allowing my weight to get out of control. I'll map out a plan and stick to it.
  • HeliumIsNoble
    HeliumIsNoble Posts: 1,213 Member
    edited June 2017
    Lyntoria3 wrote: »
    Right now it's set at 1000 calories, but it automatically set it at 1300.
    I think you've misunderstood. If you set up your profile to lose weight, the calorie goal MFP gives you is NOT how much you need to eat per day to stay your current weight.

    To be clear- going over 1300 cals will not make you fat.

    MFP calculates your maintenance calories and then lops off some calories to account for your weight goals, and gives you that goal post calculation . This is called eating in a deficit.

    At the moment, you are taking that number and then subtracting a further deficit!

    I'm guessing that you put in the max possible aim of 2lbs a week loss, so the program subtracted 500 calories already. Your maintenance cals are 1800, not 1300.

    I hope you see that you really don't need to go beneath 1000.

    I am on week 5 of my diet after an extended break, and I have lost over two and a half pounds since Monday while eating between 1800- 2100 calories. I am 5'2, and have done ONE very light 90 minute organised cardio session, and one medium intensity session for 75 minutes...

    Lots of that loss this morning would have been fluid retention, masking weight loss earlier in the month, but not all of it and so far, I am clearly averaging my goal of approximately half a pound a week.

  • Rebecca0224
    Rebecca0224 Posts: 810 Member
    edited June 2017
    Lyntoria3 wrote: »
    Working out hard core on those calories wasn't bad at all. I'm determined to drop the fat, add muscle, but look slimmer. The depo shot really messed my body up and I just want it back. I'll up my caloric intake to 1200, but it is hard to eat that much. I haven't had a period in a year(sorry T.M.I) and I'm upset at myself for allowing my weight to get out of control. I'll map out a plan and stick to it.

    You will lose muscle this way. Eat what MFP suggest.

    I'm 4'11" 121lbs and I'm losing weight eating between 1600 and 2000 calories a day. With only 26lbs to lose and losing 4lbs a week you are losing muscle because the body can only burn so much fat a day, faster isn't better.
  • mybigfat
    mybigfat Posts: 162 Member
    Ah i eat less tban 1800 and i feel like im dieing
  • auntstephie321
    auntstephie321 Posts: 3,586 Member
    If I were you I'd eat more. I started a 6 week boot camp class 3 months ago, during that I followed the one trainers meal plan ended up around 1000-1200 cals a day with some major calorie burns from working out so I was at a major deficit. I lost 8 lbs (4 of which happened the first week, water) and 3% body fat.

    I then signed up for another six weeks and am working with a different trainer who says to eat more, now I average 1800-2000 calories a day still working out as much started lifting and in the last six weeks I lost another 4lbs and 3% body fat.

    Moral of the story, nearly doubling my calories didn't cause me to gain weight. Fuel your body properly and the results will come.
  • sardelsa
    sardelsa Posts: 9,812 Member
    besaro wrote: »
    Lyntoria3 wrote: »
    Working out hard core on those calories wasn't bad at all. I'm determined to drop the fat, add muscle, but look slimmer. The depo shot really messed my body up and I just want it back. I'll up my caloric intake to 1200, but it is hard to eat that much. I haven't had a period in a year(sorry T.M.I) and I'm upset at myself for allowing my weight to get out of control. I'll map out a plan and stick to it.

    well you seem determined to do your thing, so do your thing, until it doesnt work anymore, then take the well-thought out advice offered here. Asking for advice if youre gonna be stubborn about it is always a mystery to me.

    Unfortunately no matter how much great advice is given, some people are determined to do certain things and have to experience and learn for themselves, even if there are negative outcomes. There is only so much we can do!
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