Too big of a calorie deficit?

Goldenwoof
Goldenwoof Posts: 535 Member
edited October 2 in Food and Nutrition
Hiya,

I start my day with a recommended net of 1440 calories for the day (a low number because I sit at a desk all day). I understand that we wanna keep our calories below whatever our starting number is, but just how far under that number is TOO far under?

For example, today, I had a pretty busy day exercise-wise. I walked my dog in the morning, hit the elliptical at lunchtime, hit the weights after work, and will be walking the dog again before bed. I skipped breakfast, because I simply wasn't at all hungry, and eating anything would've been forcing it (seriously), and between lunch and dinner, I had a good, healthy day with plenty to eat. But because of all the exercise, my net calorie deficit for the day will be about 1300 calories.

I'm not the least bit hungry, so I don't wanna eat something just for the sake of eating something and reducing that number. But really...is too big a deficit for some reason?

Thanks, and best of luck to everyone!

Replies

  • hamton
    hamton Posts: 245
    If you can do everything you need and still feel alright, then I don't think it's a problem. I've read about diets that go as low as 800 calories for about 8-10 weeks. That's if you have a lot to lose.

    Personally, I lose steam when I drop below 1800 calories. I feel it in my workouts.
  • slbeutler
    slbeutler Posts: 205
    I am struggling with the same thing. Do you do protein shakes of any kind? I do a shake for one meal/snack and if I need to up my calories, I can add a scoop of natural peanut butter, banana and almond milk.
  • elysecea
    elysecea Posts: 161 Member
    I know it sounds crazy but you need to eat to lose! Breakfast is a must!! It sets up your metabolism for the start of your day. You should eat 3 regular meals a day and atleast 2 snacks. that is eating every 3 to 4 hours. make sure you eat because your body will go into starvation mode and start to use your muscle for energy!
  • elysecea
    elysecea Posts: 161 Member
    I feel very lethargic if I dont eat most of my calories. Eating gives me energy!
  • beccala18
    beccala18 Posts: 293 Member
    If this isn't what every day looks like, then you're probably fine. If every day you are running up these large deficits, then you might want to work on adding some calorie dense foods into your meals - nuts, nut butters, full fat cheeses and dairy products.
  • PlanetVelma
    PlanetVelma Posts: 1,223 Member
    This post may help answer your questions:

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    I try not to eat below my BMR (although that's not always possible) and if I don't eat well my performance in my workouts is substandard (to say the least).
  • joejccva71
    joejccva71 Posts: 2,985 Member
    OP,

    Too hard to tell unless you give us your stats. (Current weight, height, age, and bodyfat% if you know it)

    Going on a big deficit will pull off weight, but you will not only plateau but when you try to stabilize you may gain the weight back. If you are morbidly obese then it's not as huge of an issue until you start losing more weight, then you need to really up the calories and slow the weight loss down some so you don't gain it back.
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    I am struggling with the same thing. Do you do protein shakes of any kind? I do a shake for one meal/snack and if I need to up my calories, I can add a scoop of natural peanut butter, banana and almond milk.

    I put a scoop (20g) of whey protein into my lunchtime smoothies.
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    I know it sounds crazy but you need to eat to lose! Breakfast is a must!! It sets up your metabolism for the start of your day. You should eat 3 regular meals a day and atleast 2 snacks. that is eating every 3 to 4 hours. make sure you eat because your body will go into starvation mode and start to use your muscle for energy!

    Oh, I know about that. I typically do eat breakfast every day. Today was the exception to the rule (seriously...I woke up feeling very full).

    I typically do graze over the course of the day. My question is mostly for days like this that are the exception. I'll rarely skip a meal, and surely won't exercise as much as I did today every day.
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    OP,

    Too hard to tell unless you give us your stats. (Current weight, height, age, and bodyfat% if you know it)

    221 lbs
    6' tall
    44 years old
    34% body fat
  • joejccva71
    joejccva71 Posts: 2,985 Member
    OP,

    Too hard to tell unless you give us your stats. (Current weight, height, age, and bodyfat% if you know it)

    221 lbs
    6' tall
    44 years old
    34% body fat

    While you should lose slowly, you can afford to push it a little bit and go on a bigger deficit for now. If you don't mind a little pain and suffering, while on that bigger deficit do some carb cycling while weight training. Eat 50g of carbs for a few days while doing high rep / lower weight training. It's called pump training. This burns alot of the muscle glycogen out of your body. Will make you feel a little nauseated after a few days. Then have a refeed day where you go high carb, then taper down a day. Then rinse and repeat all while on a deficit.

    Just make sure you taper that deficit slowly so you dont gain the weight back.
  • crux
    crux Posts: 454 Member
    If I run a big deficit it's the following day my body feels it and there in lies the problem. Because actually what i need is enough fuel to get me recovered from todays exercise so im energised and motivated for the start of tomorrows exrecise.

    It's sometimes hard to judge how much fuel you do need to accomplish that. Your mood and motivation to exercise will tell you if your running to much of a deficit on a consistent basis.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I agree with the others about breakfast, but you can net as low as you want. I sometimes net around 200 or 300 calories. Of course, you can't do that routinely. I'll do it one day a week but then raise it later in the week. It keeps the metabolism moving.
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