NOT EATING ENOUGH CALORIES - will this make it harder to lose weight?
ashleyhines8490
Posts: 7 Member
As I'm new to calorie intake and out. My my fitness pal tracker says I should be consuming only 1,220 calories a day for my weightloss goals, and obviously eat more of I'm burning calories. I am getting steps in and working out everyday, so by the end of the day, even after tracking all my food, once my exercise is added....it recalculates and tells me I have hundreds of calories left to eat for the day. If I'm not eating these extra calories.....will my body store fat?
I'm worried if I'm not getting enough calories in, my body will go into survival mode and hold onto the fat I'm trying to burn off and lose. I hope that makes sense....and I'm really new to this so I'm clueless.
I'm worried if I'm not getting enough calories in, my body will go into survival mode and hold onto the fat I'm trying to burn off and lose. I hope that makes sense....and I'm really new to this so I'm clueless.
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Replies
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There is no truth to the idea that your body will store fat in a calorie deficit. Don't worry about that. But it is important to eat enough for general health, nutrition, and so that your energy levels don't tank mid-workout. Phoning in your workouts because you've been undereating for weeks is no fun, I can tell you from experience.
If you're tracking accurately and you know the calories burned through exercise are correct, try getting your calories up. If you're not sure that your calories burned through exercise are correct, most people eat around 50-75% of those earned exercise calories to account for discrepancies.17 -
Not getting enough to eat makes it harder to stay satisfied and it makes it harder to stay energized and meet your nutritional needs. If you eat well below what you need, you also run the risk of health consequences.
But no, other than the lack of energy and potential for cravings, it won't make it harder to lose weight. "Survival mode" is a weight loss myth.
That said, if you have hundreds and hundreds of calories left each day on a goal of 1,220, I'd be more worried that something was off in how you were estimating your calories out or your calories in. If you are in the position of having excess weight to lose, it really shouldn't be a challenge for you to consume at least 1,220 net each day.
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Need more information. How tall are you? How much do you weigh? What is your goal weight. What is your desired rate of loss? What workouts are you doing?4
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Survival mode as you are thinking of it is a myth, but there are definitely downsides to not eating enough, which based on the activity level described you are not. MFP is designed for you to eat at least some of those extra exercise calories back. As long as you are measuring your intake accurately with a food scale and know that your measured intake is truly 1220, it's perfectly safe and advised to dip into those extras.
Eating too little can result in other adverse side effects such as vitamin deficiencies, hair loss, constipation, skin issues, fatigue, etc., so eating a MINIMUM of 1200 calories per day AFTER exercise calories is very important to avoid issues associated with under eating.
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Generally, the biggest concern with under-eating is not getting the proper nutrients, a sheer lack of energy and your body consuming your muscle mass for fuel. Make sure you are eating enough and getting protein in to help maintain your muscle mass. I would also recommend strength/resistance training to help with that.
As diannethegeek said, you can't be 100% accurate with MFP because calorie burn is an estimate. Eat back a portion of your exercise calories and see what happens after 4 weeks or so. If you are losing too slow, perhaps trim that back some. If you are losing too fast, perhaps eat more of them back.
Basically, you shouldn't be hungry (there is a difference between being hungry and just "wanting to eat") and you shouldn't eat way below your calorie allotment in hopes of pushing along the weight loss.
The best way is to do it is test things out. Go with what MFP tells you to eat and eat 100% (or 75%, or 50%) of your exercise calories as well. After a time, you will know which way you need to adjust.3 -
Here is likely more than you ever wanted to know about "Starvation Mode"
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p15 -
No, starvation mode isn't a real thing.
Yes, having too great of a deficit will make losing weight harder, because of lost energy, lost motivation, etc. But if you force your body through that you'll lose weight. Some of that will be fat, some will be muscle, some will be fingernails and hair. But you'll be thinner.
TL;DR-Set an appropriate deficit, track results on a weekly and semi-quarterly(6 week) basis, and adjust accordingly to keep your deficit appropriate and your nutrients and satiety fulfilled.3 -
Thanks everyone! Yes I'm tracking CALORIES using MFP, and tracking steps and CALORIES burned with a fit bit Alta I wear. It really only takes in active time when I'm power walking/jogging or hiking bit not when I'm doing my weight lifting. I've been doing a circuit type of workout AT HOME. I have a retention pond behind my house so I've been circling that for a mile or two with increased heart rate, then follow up with squats, linges, dumbell arm workouts....all sorts of things! I plan on joinging the gym at work now that's it's free for my weight lifting work. I've also been climbing the retention pond hills.
I weighed in at 187.4 Today
....giving myself 15 months in hopes to get down to around 130ish
I'm eating. Premiere protein shake each morning and keeping lunch and dinners to around 300 calories with snacking on fruits and veggies and I'm not hungry at all! That's why it's hard to take in those extra calories, because I don't feel like I'm hungry2 -
ashleyhines8490 wrote: »Thanks everyone! Yes I'm tracking CALORIES using MFP, and tracking steps and CALORIES burned with a fit bit Alta I wear. It really only takes in active time when I'm power walking/jogging or hiking bit not when I'm doing my weight lifting. I've been doing a circuit type of workout AT HOME. I have a retention pond behind my house so I've been circling that for a mile or two with increased heart rate, then follow up with squats, linges, dumbell arm workouts....all sorts of things! I plan on joinging the gym at work now that's it's free for my weight lifting work. I've also been climbing the retention pond hills.
I weighed in at 187.4 Today....giving myself 15 months in hopes to get down to around 130ish
I'm eating. Premiere protein shake each morning and keeping lunch and dinners to around 300 calories with snacking on fruits and veggies and I'm not hungry at all! That's why it's hard to take in those extra calories, because I don't feel like I'm hungry
So here's the thing, no disrespect to you, not aimed at you specifically, but I honestly don't understand how people, who are overweight and had to eat in a caloric surplus to get there in the first place, are all of a sudden full on 1200 cals. My maintenance is 2800 and there are some days I'm STILL HUNGRY eating them all!28 -
ashleyhines8490 wrote: »Thanks everyone! Yes I'm tracking CALORIES using MFP, and tracking steps and CALORIES burned with a fit bit Alta I wear. It really only takes in active time when I'm power walking/jogging or hiking bit not when I'm doing my weight lifting. I've been doing a circuit type of workout AT HOME. I have a retention pond behind my house so I've been circling that for a mile or two with increased heart rate, then follow up with squats, linges, dumbell arm workouts....all sorts of things! I plan on joinging the gym at work now that's it's free for my weight lifting work. I've also been climbing the retention pond hills.
I weighed in at 187.4 Today....giving myself 15 months in hopes to get down to around 130ish
I'm eating. Premiere protein shake each morning and keeping lunch and dinners to around 300 calories with snacking on fruits and veggies and I'm not hungry at all! That's why it's hard to take in those extra calories, because I don't feel like I'm hungry
Eat some nuts or avocados, eat some peanut butter . . . heck, have a calorie-dense treat.
I started weight loss around your weight. Netting 1200 was way, way too low - and I didn't even start eating that low until the 150s, and netting means eating back exercise to gross 1200+exercise calories eaten. I can't even imagine grossing 1200, and netting way less. Thing is, I felt great . . . until I didn't. I got fatigued and weak. It took weeks to recover normal energy, even after increasing my calorie goal.
Please don't go there. I'm likely old enough to be your granny, and grannies say things like: Please stay strong and healthy while you achieve your weight loss goal!5 -
I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....5
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ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
If you're syncing with the Fitbit, eat all the calories you're given. You've got this!2 -
ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
That is why we mentioned eating back at least a portion of your exercise calories and see what happens. Don't judge it after one day or even after one week, you need to give it time to decide if you are losing too slow or too fast, or even gaining. If something you do not want happens, then adjust up or down accordingly. MFP only gives you the recommended calories based on what you input. If you are exercising on top of whatever you input, it will adjust and you get extra calories to eat. It is the people who come in, say MFP says to eat only 1200 calories and spend an hour every night in the gym (while still trying to eat only 1200 calories) that are going to have the problem. The exercise calories are there for a reason.7 -
Thanks, I'll try to get in all the extra ones my fit bit is giving me by eating those healthy nuts, fats and proteins.
Thank you everyone! I'm not in a "rush" to lose weight or trying to do any fad diets. My weight is actually carried all over my body so looking at me, most people wouldn't think I'm over. I'd like to just make a healthy lifestyle moving forward so that I can maintain in the future as im,really loving working out at those stage! So appreciate the feedback!3 -
ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
It can only spit out numbers based on what you tell it. You have to take some responsibility for what you put into it.13 -
Davidsdottir wrote: »ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
If you're syncing with the Fitbit, eat all the calories you're given. You've got this!
And in 6 weeks, if the results aren't where you think they should be, then you can consider eating more or fewer of those calories. But give it time. Semper Gumby6 -
ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
MFP gave you that goal with the intention of you eating back your exercise calories. So right now, if you are regularly hundreds of calories under your goal, you aren't doing what MFP is "telling" you to do.
You're disregarding how MFP is set up and that is what is (potentially) dangerous.10 -
Are there foods you are hoping to work into your diet after reaching your goal weight?
I am also on 1200 calories per day and sometimes don’t want any more to eat because I have changed my eating style. But other days I want a cookie or piece of birthday cake. And it’s nice to learn how to fit these things into my diet now so that I have an idea how to deal with it after I reach my goal.1 -
Are you using a food scale to insure you are actually eating the amount of calories you think you are?
Did you set MFP to 2 lbs per week to lose?
How much weight do you have to lose total?
How long have you been tracking your food?4 -
janejellyroll wrote: »ashleyhines8490 wrote: »I'm literally only doing this because this is what MFP told me to do....so if I should be doing something different, I have no clue. Maybe this app shouldn't be recommending this as a caloric intake for me if it's so dangerous.....
MFP gave you that goal with the intention of you eating back your exercise calories. So right now, if you are regularly hundreds of calories under your goal, you aren't doing what MFP is "telling" you to do.
You're disregarding how MFP is set up and that is what is (potentially) dangerous.
Yes, that ^^^^. And likewise to all the others who said similar things. MFP intends you to eat back exercise.
MFP's estimates are pretty close for most people, when you treat the exercise calories in the way it intends (estimate them carefully and eat them back). That "carefully" part is why people often say to start by eating back 50%, in case the exercise calories are over-estimated. It's also part of the reason why we say to monitor for 4-6 weeks, then adjust based on your actual weight loss results. Most people are close to MFP's estimates, but a few come out higher or lower. Experience will answer that part.
Best wishes!
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So everyone please note I am not intentially disregarding what MFP is telling me to do....this is why I jumped on here to ask questions. I'm new to this. I set my weight and my goal weight and am giving myself well over a year and forward to get where I'd like to be. I cant set a goal date....if I could I'm sure my calorie count would go up but please don't think I'm purposefully being ignorant with the advice this app is providing. If I didn't care to do this correctly or in a healthy manner, I wouldn't have reached out for advice.8
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ashleyhines8490 wrote: »Thanks everyone! Yes I'm tracking CALORIES using MFP, and tracking steps and CALORIES burned with a fit bit Alta I wear. It really only takes in active time when I'm power walking/jogging or hiking bit not when I'm doing my weight lifting. I've been doing a circuit type of workout AT HOME. I have a retention pond behind my house so I've been circling that for a mile or two with increased heart rate, then follow up with squats, linges, dumbell arm workouts....all sorts of things! I plan on joinging the gym at work now that's it's free for my weight lifting work. I've also been climbing the retention pond hills.
I weighed in at 187.4 Today....giving myself 15 months in hopes to get down to around 130ish
I'm eating. Premiere protein shake each morning and keeping lunch and dinners to around 300 calories with snacking on fruits and veggies and I'm not hungry at all! That's why it's hard to take in those extra calories, because I don't feel like I'm hungry
Eat some nuts or avocados, eat some peanut butter . . . heck, have a calorie-dense treat.
I started weight loss around your weight. Netting 1200 was way, way too low - and I didn't even start eating that low until the 150s, and netting means eating back exercise to gross 1200+exercise calories eaten. I can't even imagine grossing 1200, and netting way less. Thing is, I felt great . . . until I didn't. I got fatigued and weak. It took weeks to recover normal energy, even after increasing my calorie goal.
Please don't go there. I'm likely old enough to be your granny, and grannies say things like: Please stay strong and healthy while you achieve your weight loss goal!
And there's the rub. By the time you realize why you're always exhausted, losing shedloads of hair, etc., you've dug a nice deep hole to climb out of. Assuming the deficit doesn't correct itself by triggering binges that erase it and leave you feeling like you're depriving yourself only to tread water, that is. OP, very smart people here! Listen to them
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ashleyhines8490 wrote: »So everyone please note I am not intentially disregarding what MFP is telling me to do....this is why I jumped on here to ask questions. I'm new to this. I set my weight and my goal weight and am giving myself well over a year and forward to get where I'd like to be. I cant set a goal date....if I could I'm sure my calorie count would go up but please don't think I'm purposefully being ignorant with the advice this app is providing. If I didn't care to do this correctly or in a healthy manner, I wouldn't have reached out for advice.
Healthy and correctly: That's exactly the right attitude to have! :flowerforyou:
Don't be misled by the fact that maybe several of us post the same basic thing, it's not really trying to doubt or browbeat you. There are a couple of reasons that might happen. One is just that some others post similar things while some of us are typing a reply - kinda like things crossing in the mail.
Another is that we're kind of used to people who are not as level-headed as you're obviously being - our reflexes may be that we need to work a little harder at making the case, because many new folks arrive here after watching reality TV weight loss shows where people lose 10+ pounds a week, after reading blogs that recommend extreme strategies, etc. . . . and they take some convincing to follow a moderate, healthy route.
You're doing just fine - you sound like someone who's going to listen thoughtfully to experienced people, and go on to great success.
Best wishes!
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Here is an article, FROM MFP, that says you do not have to eat back your exercise calories.... it's more focus on your macros and nutrition. https://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
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Here is an article, FROM MFP, that says you do not have to eat back your exercise calories.... it's more focus on your macros and nutrition. https://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
The MFP blog is not written by MFP. It's ads and "articles" that are created to generate clicks. Actual information is WAY down the list of priorities for those blog articles. Which is a shame.
That said, whether or not you should eat back exercise cals depends on how you are logging and tracking. There are times when you should and times when you shouldn't. Based on OP's post, she should be.9 -
I sometimes find I am hungrier the day after exercising and find it helpful to look at the weekly view of my calorie intake.1
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Thank you AnnPT77. I've been using the app for quite some time now, but haven't actively posted in the community. I'm definitely not here to do anything fast tracked, celebrity endorsed, fad dieting. I want to build a healthy lifestyle over years as I plan to be a mother in the far off future and I can't do that willingly if it means carrying a child in an unhealthy vessel. That's not my only reason but I think it's a darn good one.2
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If you eat too little for too long your body WILL stop losing. I increased my macros/calories have started losing again. If you hit a plateau try tweaking your nutrition and workouts to get back on track. Don't worry until there is a reason to worry. If your steadily losing and trending down then there isn't an issue!20
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If you eat too little for too long your body WILL stop losing. I increased my macros/calories have started losing again. If you hit a plateau try tweaking your nutrition and workouts to get back on track. Don't worry until there is a reason to worry. If your steadily losing and trending down then there isn't an issue!
I feel like there's more to this story...9 -
Here is an article, FROM MFP, that says you do not have to eat back your exercise calories.... it's more focus on your macros and nutrition. https://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
You really think that's a good idea for someone who is consuming 1,220 calories and sounds pretty active? Come on . . .7
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