Starvation Mode

one day wont hurt
but once you get used to the calories and how much exercise you will be doing, you can plan to eat those calories you will be earning, throughout the day, eating them all at the end of the day would do more harm than good

It won't hurt. You're the same height as me and your #2 goal is 5 lbs above mine I've been doing loads of research on Weight Loss Surgery and have found their particluar diet plan (once they are past their liquids phase) that absolutely works for weightloss and throws that Starvation Mode out the window. I'm not going to have the surgery but I am coming down from 270 lbs.

You need a calorie deficit to lose weight. Yes you have to count your calories but not so strictly, only what you are eating, not the drinks - I have about 4-6 cups of coffee with sugarine and lite milk a day and low joule soft drinks and cordial and I don't count these. You also have to match, your eating calories with your exercise calories, don't eat back your exercise calories. Your body will have enough fat stores to use during the night and you will wake up lbs lighter. The only time the scales don't budge is when your body is kindoff going into a shifting around mode and this is when the centimeters drop, you'll notice your clothes are looser.

Keep your diet High Protein, Low Carb, Low Fat, Low Sodium, Low Calorie and match you exercise calories with your eating calories and you will definitely lose weight.

No... pp67's advice is not VERY wrong, just different to Amo_Angelus's. That's ok and am not bothered that there are a lot of people who may not agree with or approve of what I write. It ís, afterall, my opinion that I write. I have been doing a lot of reading up on WLS and what happens to folks after they've had it, their eating plans and their exercise plans. Plus, when you don't have over 100 lbs to lose one is bound to have different ideas and opinions.

starvation mode is only a theory

Having a calorie INTAKE of under 1200 calories isn't recommended, because of how the body reacts when you come out. there have been plenty of medical research into it. Anyone remember the story of a strict 600cal medically supervised diet can stop diabetes, latest study shows this not to be the case but it can be used to reset blood glucose levels to normal to then follow a balanced diet. So that's a 600 cal/day for weeks.

I stated intake, because many people on this forum say you have to "eat your exercise calories", this is out-of-date thinking and if your dietician is advising this maybe they need to get up to date. My mother went to a ThinkGlucose study day for health professionals (ThinkGlucose is part of the UK NHS Institute) with a series of talks on latest developments and diabetic treatment policy. I'm not diabetic but I got my mother to ask about eating exercise calories for a non-diabetic obese individual. The nutritionist said that "eating exercise calories" was no longer advised and the important fact is staying within your calorie intake and that calories burnt off as part of exercise should be treated a bonus to your weight loss.

So regarding the OP as it was only exercise that took you below 1200, I wouldn't worry.

In a cardio workout I can burn off 1000+ calories, and I do not ensure I eat these back! I do have a pre & post workout protein shake, so I guess that's 250 back, but that is more to do with ensuring that my body has a ready supply of protein to help repair/recovery rather than correcting the deficit. Your body doesn't store protein and if you've had a heavy cardio/strength workout your muscles will be repairing over 24 hours - if it doesn't find protein in ready supply it can strip it from underused muscles because your body deems the ones your using a lot are more important.

My opinion on the calorie counting difference is you need to apply common sense. Yes you should count everything rather than being selective, but that can depend on what you are omitting. Not recording your consumption of 1-cal drinks isn't drastic and pp67's coffees are probably 20-30 cals so that's 150 cals a day. If she's already on a calorie reduced diet and losing, then that 150 calories are fine, and really she could easily add a single entry for the days drinks if needs be. It would only be a problem if weight isn't being lost, because then you would need to look at what you are recording, or more importantly not recording or correctly recording.