Working out and "starving"?

sarahkittymeow
sarahkittymeow Posts: 146
edited December 2024 in Health and Weight Loss
I have been concerned lately about what I should be doing to become fit and toned the quickest. I have been working out regularly and harder than I have in my life. In fact since I have a workout buddy (my sister) I sometimes work out with her every day twice a day. Which I don't feel like I should change since my goal is to be muscular and get rid of my fat asap.

However since I've been on my "clean food" diet I am having trouble meeting my calorie goals for the day even when I'm trying to. And I didn't want to go so far as to say "starving" but apparently people really consider that to be anytime you eat under 1000. I feel fine and not fatigued or anything, but I have not met 1000 calories for the past three weeks or so. I just don't know how to eat that much "clean" food, I just stop being hungry or even when I feel I eat a big meal it's just not a ton of calories. And frankly, I'm at the point of personal motivation or whatever you want to call it that I will not make myself eat crap food just to make the difference.

I guess what I'm wondering is if this is actually a big deal or not. I mean, I am still losing weight. But I am not looking for numbers as much as I want to get down to 15-22% body fat so that I look toned. I know that metabolism can slow somewhat if you're not eating enough but truthfully please don't throw the "starvation mode/gain weight" advice at me because I've seen for myself that if you don't eat, you eventually get tiny, plain and simple. That's life and I don't get why people keep saying otherwise...but anyway, like I said my goal is to get some nice lean muscle mass going and not to look anorexic anyway. So any advice on what to do differently or how I can increase calorie intake even if I don't feel like I can eat that much in a day?

Replies

  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Welcome to the world of overtraining.

    Drop down to 3 lifting days and mild cardio on rest days.
    Mild cardio=walking.

    Enjoy your fat loss!

    OH! Check the link on my profile to figure out what you should be eating daily for your activities.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Welcome to the world of overtraining.

    Drop down to 3 lifting days and mild cardio on rest days.
    Mild cardio=walking.

    Enjoy your fat loss!

    OH! Check the link on my profile to figure out what you should be eating daily for your activities.

    Darn, well thank you and I will try. It's just sad cause working out a lot has been making me feel great but I guess I may be overdoing it since most people are apparently only doing cardio 3-5 times a week and weight lifting a few days...I do cardio every single day and pilates and weight training like 3 times a week. Thanks for the advice.
  • Meggles63
    Meggles63 Posts: 916 Member
    Either eat more, or workout less! You do not need to work out twice a day, everyday, to get where you want to be. Try and take at least one rest day per week, and work in some strength training 2-3 days, cardio the other 2-3. You may find that your appetite will increase, even though you are not working out as much.
  • therealangd
    therealangd Posts: 1,861 Member
    To be honest, you need to reassess your goals. You want to lose fat ASAP, or the quickest way possible on your "diet" That is the fastest way to failure.

    And you think you already have it all figured out.
    but truthfully please don't throw the "starvation mode/gain weight" advice at me because I've seen for myself that if you don't eat, you eventually get tiny, plain and simple.

    If you are interested in being healthy, then you need to stop working out twice a day and start eating more. Plain and simple.
  • gaia3rd
    gaia3rd Posts: 151
    I'm sorry, it sounds like you're not looking for ideas as much as you're looking for folks to agree with you. The simple truth is eating under 1000 and working out hard twice a day is a recipe for disaster ( to use your own quote, "That's life and I don't get why people keep saying otherwise". Sure you may lose a little weight, and you may lose it quickly. But you're just as likely to stall quickly and put your metabolism into a tailspin, and you will lose a lot of muscle - which is exactly the opposite of your stated goal. Lifting heavy will give you definition, but you have to feed that muscle properly. There are tons of healthy, clean foods out there: seeds, nuts, avocados, peanut butter, full or fuller fat dairy, healthy oils, But good luck to you.
  • Awkward30
    Awkward30 Posts: 1,927 Member
    Meh I don't believe in most of the mumbo jumbo people here spout. I think the most important thing is to listen to your body and be honest about what it needs. When I was doing two a days I got insomnia and eventually had to stop because it was too much for me (my body responds to sleep deprivation with insomnia... It's the most annoying and stupid and childish thing "you won't give me sleep, so I'm gonna pretend I don't want it! Ha!"). And as for eating. You should be eating more. Try incorporating full fat things like whole milk, peanut butter, avocado, just add some high calorie items in. Also, you should get 1g protein per
    pound of lean mass if you want to keep your muscle, which likely means at least 400 callories of lean protein, so I bet you aren't hitting that. Literature I've read does point to greater losses of muscle on more restrictive diets.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    I'm not saying I have it all figured out because everyone's body tends to lose differently but my best friend was straight up anorexic for only about four months and while she is thankfully better now, she lost around 35 pounds and STILL has tiny arms and upper body even though she's back to a healthy weight. I have countless other stories to support that this is true...I am a young woman living in image obsessed florida, I know exactly what happens when you don't eat, and it's not "gain weight". Thank you but again I was just putting that out there, I am not anorexic and I am trying to be muscular which is why I asked for advice on how to get more calories out of clean foods. It's just something I get sick of hearing.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Meh I don't believe in most of the mumbo jumbo people here spout. I think the most important thing is to listen to your body and be honest about what it needs. When I was doing two a days I got insomnia and eventually had to stop because it was too much for me (my body responds to sleep deprivation with insomnia... It's the most annoying and stupid and childish thing "you won't give me sleep, so I'm gonna pretend I don't want it! Ha!"). And as for eating. You should be eating more. Try incorporating full fat things like whole milk, peanut butter, avocado, just add some high calorie items in. Also, you should get 1g protein per
    pound of lean mass if you want to keep your muscle, which likely means at least 400 callories of lean protein, so I bet you aren't hitting that. Literature I've read does point to greater losses of muscle on more restrictive diets.

    Oh, I didn't know avocados were high in fat/protein...I love them, I will definitely start eating them consistently to help with my calorie intake, thank you!
  • Jorra
    Jorra Posts: 3,338 Member
    Undereating and overworking is going to lead to a lot of muscle loss along with fat loss.

    I know you don't want to hear about starvation mode, but I honestly suggest you take a look at these resources from the Unofficial MFP FAQ built by seasoned members.

    http://www.myfitnesspal.com/topics/show/390234-does-starvation-mode-exist-and-what-is-it
    http://www.myfitnesspal.com/topics/show/390145-should-i-eat-my-exercise-calories
    http://www.myfitnesspal.com/topics/show/390391-nutrition-dieting-myths
    http://www.myfitnesspal.com/topics/show/424963-how-many-lbs-a-week-should-i-try-to-lose
  • meldaniel
    meldaniel Posts: 111
    Wow, I could have written this practically word for word myself...you and I are in the exact same boat! I have been trying to get 1400 a day, regardless of exercise calories, and it is hard for me because I eat gluten free and low fat/sugar. I am also working out hard for a total body transformation...not just weight loss. I know there is a consistent "lack of sympathy" for those of us who get too few calories...but when you eat clean it really can be hard to get enough of the RIGHT calories! Good luck! :)
  • simonfunkel
    simonfunkel Posts: 2 Member
    Hi all.

    I have been cycling as my exercise. I keep sunday (today) to do a big ride and the week days I do 20 mins/4 mile rides, 3 days.
    Today I did to 20miles in 2 hours with a 'massive' hill at the end, which makes me feel good whenever I climb over it without stopping. Using miCoach I have recorded 1000+ calories, and Endomondo tells me that I have burnt 1600+ calories. huge variance!

    Those numbers dont matter to me that much...

    What concerns me is this...

    Since myfitnesspal is telling me that i need to consume 1710 calories to reach my weightloss goal, do i make up for the exercise?

    Here i have copied the chart that tells me what i am supposed to intake

    2458 CALORIES REMAINING
    Goal Food Exercise = Net
    1710 948 - 1696 -748

    If I stick at the 1710 amount, am I also starving myself like sarrykittymeo?

    All of the other days I have been around my 1710...

    And I do find it hard also to find enough good food to give me 2400 + calories for today! Esp seeing that I have had breafast and dinner and consumed 'on;y' 948 calories so far :s
  • Jorra
    Jorra Posts: 3,338 Member
    Wow, I could have written this practically word for word myself...you and I are in the exact same boat! I have been trying to get 1400 a day, regardless of exercise calories, and it is hard for me because I eat gluten free and low fat/sugar. I am also working out hard for a total body transformation...not just weight loss. I know there is a consistent "lack of sympathy" for those of us who get too few calories...but when you eat clean it really can be hard to get enough of the RIGHT calories! Good luck! :)

    There are plenty of "clean" high calorie foods you can eat such as natural peanut butter, avocado, eggs, etc.

    Out of curiosity, why are you eating gluten free, low fat, AND low sugar? You've basically cut out two of the three macronutrients your body needs. I understand if you are gluten intolerant, but fat is good for you. Check out the nutrition dieting myths link I posted above.
  • Jorra
    Jorra Posts: 3,338 Member
    Hi all.

    I have been cycling as my exercise. I keep sunday (today) to do a big ride and the week days I do 20 mins/4 mile rides, 3 days.
    Today I did to 20miles in 2 hours with a 'massive' hill at the end, which makes me feel good whenever I climb over it without stopping. Using miCoach I have recorded 1000+ calories, and Endomondo tells me that I have burnt 1600+ calories. huge variance!

    Those numbers dont matter to me that much...

    What concerns me is this...

    Since myfitnesspal is telling me that i need to consume 1710 calories to reach my weightloss goal, do i make up for the exercise?

    Here i have copied the chart that tells me what i am supposed to intake

    2458 CALORIES REMAINING
    Goal Food Exercise = Net
    1710 948 - 1696 -748

    If I stick at the 1710 amount, am I also starving myself like sarrykittymeo?

    All of the other days I have been around my 1710...

    And I do find it hard also to find enough good food to give me 2400 + calories for today! Esp seeing that I have had breafast and dinner and consumed 'on;y' 948 calories so far :s

    Yes, you should account for exercise. Here are two topics which explain how MFP works and why that is important.

    http://www.myfitnesspal.com/topics/show/390234-does-starvation-mode-exist-and-what-is-it
    http://www.myfitnesspal.com/topics/show/390145-should-i-eat-my-exercise-calories
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Undereating and overworking is going to lead to a lot of muscle loss along with fat loss.

    I know you don't want to hear about starvation mode, but I honestly suggest you take a look at these resources from the Unofficial MFP FAQ built by seasoned members.

    http://www.myfitnesspal.com/topics/show/390234-does-starvation-mode-exist-and-what-is-it
    http://www.myfitnesspal.com/topics/show/390145-should-i-eat-my-exercise-calories
    http://www.myfitnesspal.com/topics/show/390391-nutrition-dieting-myths
    http://www.myfitnesspal.com/topics/show/424963-how-many-lbs-a-week-should-i-try-to-lose

    Thank you for this and actually, just looking at the very first link, there is nothing there I do not know. Emphasis on the last paragraph where simply under eating a little bit is not going to cause weight gain.

    Part of the reason I don't want people barking at me about starvation mode is because I'm not even close to that and I know what I need to know about it, truthfully. I wasn't trying to get people riled up I was just hoping to avoid a ton of pointless and repetitive "oh well you're about to start putting on pounds if you don't eat 1200+ a day!" comments, you know? Not feeling physically able to eat enough is different from being anorexic!
  • Coyla
    Coyla Posts: 444 Member
    You're not going to gain weight by starving yourself. No one is saying that, and those who do are just wrong.

    However, what are you losing by eating so little? I mean, what are you netting a day, 0 calories? I'm guessing at this rate--strength-training or not--you're losing at an 80/20 ratio. That means 80% of the weight you're dropping is lean muscle, and 20% is actually fat.

    You could put the brakes on this whole adventure, slow down a little, and lose mostly fat while retaining the muscle. Less strain on your body, mind, and your heart. Plus there's the whole issue of unhealthy water loss in the body, which can cause your skin to dehydrate, so you age faster. Doesn't matter how much water you drink. Extreme calorie deprivation can have a diuretic effect and dehydrate the skin.

    If you want the scale to show quick results, keep doing what you're doing. If you want to actually have visible, physical results, try eating more and losing slowly.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Wow, I could have written this practically word for word myself...you and I are in the exact same boat! I have been trying to get 1400 a day, regardless of exercise calories, and it is hard for me because I eat gluten free and low fat/sugar. I am also working out hard for a total body transformation...not just weight loss. I know there is a consistent "lack of sympathy" for those of us who get too few calories...but when you eat clean it really can be hard to get enough of the RIGHT calories! Good luck! :)

    Thank you! 100% agreed. Good luck to you as well
  • simonfunkel
    simonfunkel Posts: 2 Member
    Hi all.

    I have been cycling as my exercise. I keep sunday (today) to do a big ride and the week days I do 20 mins/4 mile rides, 3 days.
    Today I did to 20miles in 2 hours with a 'massive' hill at the end, which makes me feel good whenever I climb over it without stopping. Using miCoach I have recorded 1000+ calories, and Endomondo tells me that I have burnt 1600+ calories. huge variance!

    Those numbers dont matter to me that much...

    What concerns me is this...

    Since myfitnesspal is telling me that i need to consume 1710 calories to reach my weightloss goal, do i make up for the exercise?

    Here i have copied the chart that tells me what i am supposed to intake

    2458 CALORIES REMAINING
    Goal Food Exercise = Net
    1710 948 - 1696 -748

    If I stick at the 1710 amount, am I also starving myself like sarrykittymeo?

    All of the other days I have been around my 1710...

    And I do find it hard also to find enough good food to give me 2400 + calories for today! Esp seeing that I have had breafast and dinner and consumed 'on;y' 948 calories so far :s

    Yes, you should account for exercise. Here are two topics which explain how MFP works and why that is important.

    http://www.myfitnesspal.com/topics/show/390234-does-starvation-mode-exist-and-what-is-it
    http://www.myfitnesspal.com/topics/show/390145-should-i-eat-my-exercise-calories

    Thanks Jorra. Will read now
  • zsaoosh
    zsaoosh Posts: 402 Member
    Nuts. Good for you and high in cals. Also, your body needs time to heal and rest.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Nuts. Good for you and high in cals. Also, your body needs time to heal and rest.

    Thank you...I am going to try very hard to get in a rest day or two but I will admit that I might be a little obsessed with working out at the moment. I feel like switching out some cardio workouts for yoga will help while still keeping up my motivation. And about the nuts, I wish I could have them around more but I try to keep them out of my house because my hubby is DEATHLY allergic to al tree nuts :/
  • sarahkittymeow
    sarahkittymeow Posts: 146
    You're not going to gain weight by starving yourself. No one is saying that, and those who do are just wrong.

    However, what are you losing by eating so little? I mean, what are you netting a day, 0 calories? I'm guessing at this rate--strength-training or not--you're losing at an 80/20 ratio. That means 80% of the weight you're dropping is lean muscle, and 20% is actually fat.
    I really don't feel like it's that extreme because my muscle is actually getting more prominent, and beginning to show in my arms and legs, although the fat isn't moving much at the moment. But I will keep that in mind, thanks for the advice!
  • astrampe
    astrampe Posts: 2,169 Member
    You don't REALLY want any advice, do you? If you think that netting 0 calories per day is going to build nice strong muscles, and you disregard anything that does not fit into your little mindset, why waste peoples time with silly questions then...
    It doesn't matter if you live in Florida or Alaska, messing up your health to look like a waif and only following your own advice, is equally stupid...
  • sarahkittymeow
    sarahkittymeow Posts: 146
    You don't REALLY want any advice, do you? If you think that netting 0 calories per day is going to build nice strong muscles, and you disregard anything that does not fit into your little mindset, why waste peoples time with silly questions then...
    It doesn't matter if you live in Florida or Alaska, messing up your health to look like a waif and only following your own advice, is equally stupid...

    Lol if you read everything I have written here including my comments I do not believe I am being stubborn or disregarding people's advice, I simply wanted to point out to people that they don't need to lecture me on "starvation mode" since I first of all, already know what it is and when it happens, and second of all - since I am not actually starving myself like an anorexic person would, just having trouble meeting my calorie goal. I believe this post WAS in fact, me asking for advice...just not d-bag remarks from people who don't care about my issue and only got their panties in a bunch over my starvation mode comment (which is not what my thread is about, just something I threw in there) So, I'm not trying to be rude but I'm going to be if you comment like a d*ck, like you did there.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Sarah,
    Check my profile for a useful link to how many cals you should be eating.
    For most people who say "They arent hungry" it all comes down to hormonal levels.
    If you were to eat at a normal level your hormones would tend to level out.
    Leptin goes up, cortisol goes down, the body releases fat and uses nutrients for fuel.
    Eating too little and working out too hard is like trying to drive an old car 200 miles with 1/8th tank of gas.
    At some point its going to break down.
  • sarahkittymeow
    sarahkittymeow Posts: 146
    So if I eat either different things or kind of force myself to get past limit it should help my appetite to come back? Thanks I will go check it out
  • JadeRabbit08
    JadeRabbit08 Posts: 551 Member
    So if I eat either different things or kind of force myself to get past limit it should help my appetite to come back? Thanks I will go check it out

    Check out the eat more to weigh less forum.

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

    Alot of people just like you who have started on low calories and decided to up them to a much smaller deficit. There is alot of good info there and one reason I mention is that people describe what happens to their appetite and energy levels as they increase calories. Also there is alot of woman and men who lift and look good not just those who are looking to lose alot of weight like me.

    Eating at 1200 I was completely full. I had cut dairy and gluten out of my diet and ate alot of raw greens, fruit and veg. Its pretty filling.
    I would have stayed on that and not bothered to research optimal calories for health benefits except I started to get gall bladder attacks and research shows their is a correlation between gallbladder stones being triggered by low calories diets especially for those like me who are carrying alot of weight.
    So I was forced to up calories, (gall bladder attacks stopped) thats when I started to read a lot of quality information from people like Dan as well as going to peer reviewed research.
    Believe me I didnt want to eat more as I wanted to lose as quickly as possible and patch up any damage I had done to body after I had reached my goal, besides it didnt seem possible I could fit more healthy food in.

    I upped my calories and after a few days of feeling overfull it changed to feeling ravenous. I eat about 1800 - 2000 calories a day and I am still losing weight but I feel way better. My diet isnt perfect but I think its reasonably good chia seeds are high cal and insanely good for you, coconut oil as well, avocado, bananas. It s doesnt seem that hard now to meet my calorie goals
  • snookumss
    snookumss Posts: 1,451 Member
    You are fine, but you NEED to eat more. Make sure to get plenty of protein, chicken, tilapia, tuna... if you are getting enough protein and dietary fats you wont be under 1k calories :)
  • sarahkittymeow
    sarahkittymeow Posts: 146
    Well I hope with a few dietary tweaks then, I will see my appetite come back. I will try out a few more of those food suggestions as well. Thank you guys for the input :)
  • amylillian
    amylillian Posts: 27 Member
    I used to have this problem (in fact, I wish I still had your problem!) But like everyone said: Eat more.. Work out less. Some foods that might help: peanut butter, milk, and hard boiled eggs! I eat those before or after work outs, and they add some calories without me feeling gross.

    And I think taking one day off a week is good. But if you feel really lazy on that one day, maybe just go for a light walk, clean your house, or dance by yourself in your bedroom! Those are some great ways to get exercise without overdoing it. (Sometimes I overdo it on the dancing though, lol)
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