Eating More to Weigh Less vs. Restricted Calorie Diets

I'm not a nutritionist, but I've done my best to try to educate myself. What I've gathered is that at the beginning of weight loss you can have a pretty sizable deficit (eating 1400 net calories, for example) to drop the initial pounds more quickly, but after a while your metabolism will adjust to those levels and slow down. At that point you increase calories so your metabolism can readjust and to avoid "starvation" mode where your body holds on to every calorie it gets just to keep you alive. People with a significant amount of weight to lose can lose more quickly and sustain a bigger deficit, but you have to pay close attention to what your body is telling you. If you need more food to have sufficient energy to exercise, eat more.

Hello-

I am 236 and looking to lose 60 pounds. My old nutritionalist had me on a 1300-1400 calorie/day diet without eating back my exercise calories,except if my workout was strenuous. I lost 1-2 pounds per week using this diet.

Should I go back there...or is there truth to eat more weigh less..and is that based on working out every day?

So confused and apprehensive about eating 1800 calories per day.

Help Please!!

I always find that if you have a lot to lose then you should focus on healthy eating rather than restriction. You're going to lose weight if you go from being sedentary, eating processed and take out to more activity and home cooked meals, regardless. When you get closer to your goal, maybe 10-20lbs away, then its time to start fine tuning things. Try to look at losing weight as a side effect of living a healthier lifestyle rather than the only goal.

I did that initially and lost 30lbs. I had my calories set to 1200 just because it was the default setting but I didn't restrict calories. I would have some high days and some low. I always logged everything so I can just know what I was eating and see any trends. Like I can see "Okay the most unhealthy thing I'm eating daily is ice cream, instead of buying a pint I'll get a single serving" etc. That's not to say I never eat icecream, but now I know its something that if I have a lot of it around I'll tend to eat a lot at once. I'll just buy less when I go shopping or have some when I eat out. I'm the same with candy lol. Instead of buying the huge bag of minis or whatever I'll buy that once serving size package.

Realistically, you probably won't count calories for the rest of your life, but you can learn to eat healthy for the rest of your life.

I asked my Endocrinogist last week about the theory of eating back the calories I burn from excercising. His exactct words were "don't do that, at least while you're trying to lose weight". He suggested that I might want to try that once I'm maintaining my weight. Prior to talking to my doctor, I tired eating back the calories I burned. I found it hard to eat back the calories I burned after a four hour uphill, down hill hike let alone eat back a smaller amount burned on the treadmill. I didn't notice any difference in my weight loss. I just know I was making myself feel miserable and full trying to eat back calories. I've come to the conclusion the extra calories are there if I want a special treat that day, but if I feel full and content, leave the calories on the table. I understand we all have different metabolisms and what works for one my not work for another. The main thing is that we lose weight in what ever way we feel is best and healthy for ourselves.