Are you eating ENOUGH?

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kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 26 Sep 2013, 03:47
Hey guys,

I have gathered some experience from both myself and the clients that I teach in my weekly weight loss classes, in regards to calorie intake and exercise.

What I have come to conclue, after talking to 50+ people about this is, just as we are told:

Make sure you eat ENOUGH!

I can not stress this enough.

We tend to focus on eating as little as possible when we lose weight. We want as few calories in because we want a large deficit because we want to lose weight faster.

Well, what I have seen is that it simply doesn't always work that way.

We lose weight faster when we are in a daily 500-1000 calorie deficit. At this level, our bodies run optimally still, we don't get tired, we don't slow down, and we keep our bodies "happy".

EDIT:
We all learn something new every day. Having thought a lot about the things I mention in this post, I decided to study things further, and I came across this article that explains the math of "how much should I eat" pretty well.

It's well argumented and in my world it makes a lot of sense. I hope you find it useful:

http://baye.com/calculating-the-daily-calorie-deficit-for-maximum-fat-loss/

Losing weight is all about educating ourselves.
END OF EDIT.


Once we go significantly lower, we get tired. We slow down. We start deteriating muscles - and we need those muscles to keep our fat burning up.

I see so many posts from people here who only consume 1000-1300 calories and work out hard. Hours per day. Try for marathons. All kinds of demanding stuff.

Let me tell you - YOUR BODY NEEDS CALORIES! We need to fuel our engines or we will stop losing weight. I have been there, and it is so frustrating.

I know, many have tried to up their calories, and they immediately see that they gain weight. That might be true - but since we have already starved our bodies, they OBVIOUSLY want to keep everything they can from the added calories, in case another starvation is around the corner. Consider it. It makes sense.

Keep the higher calorie intake over a few weeks, and things will change. Your body will relax, you will have more energy. You will start shedding pounds, if this is your mission.

The point to exercise, if you ask me, is not so much to burn fat. That's a side advantage. The main point is to maintain the muscle mass that we have. If you lose your muslces, you lose your fat burning.

So, in short - if you are going for a super low RDI, and doing lots of cardio exercise - then consider changing to strength training to build muscle, and only eat with a 500-1000 calorie deficit.

After a few weeks you will see enormous results.

Like I said, I have nudged 50+ people to start doing this instead of starving themselves.

The results? Faster weight loss, less time at the gym and a MUCH EASIER journey with a much higher RDI.

Doesn't sound all that bad, does it?

These are of course MY experiences, and my opinions. Feel free to think it sounds silly. I know it works.

Keld.


Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Nadyno

Joined: Jan 12
Posts: 21

      quote  
Posted: 26 Sep 2013, 04:52
I agree completely. It works for me aswell. and let's not forget, it's also easier to resist temptation if you're not so hungry all the time.
-I’m not 'losing' weight, I'm getting rid of it. I have no intention of finding it again.-
-It's not about how you look, it's about what you see.-
mummydee

Joined: Feb 10
Posts: 2,153

      quote  
Posted: 26 Sep 2013, 06:23
totally agree King. years ago I read a book and as an analogy, the writer compared it to a fire burning, where if you continuously added a log, it burned well and gave heat but if you let it go down to ashes, you needed much more energy to get it going again. and that's how our body works. You need to add the fuel to keep the body burning calories.

However, at my age I seem to need so much less and what FS deems my RDI to be is almost double what i eat, and i'm never hungry and eat till i'm full. So we have to be careful in our knowledge of what we really need each day based on many factors including activity level of that day, not just in general.

sarahsmum

Joined: Jul 10
Posts: 145

      quote  
Posted: 26 Sep 2013, 07:23
Yep, hear you too Keld. You have been mentoring me via this site for a while. I dropped my calorie intake to 1200 calories and try to maintain it there with the odd IF day of less than that. I don't work out hard like you do, my work out of choice if I do one Smile is walking, so 1200 is likely enough for a sedentary office worker but if I go too low for too long, I just stop losing and I feel very drained. Kinda frustrating because we all want the weight off NOW. So good post, good reminder that NOT eating is as bad as OVEREATING. Thanks for all your help and insights. Yes a lot of the info you provide is available on the net, which is where you learned it, but it is great of you to share what you learn to save the rest of us the bum numbing hours trolling through crap to get to the odd nugget of wisdom.

kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 01 Oct 2013, 03:44
I edited the original post. Check out the article to find out how much you should actually eat. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
sarahsmum

Joined: Jul 10
Posts: 145

      quote  
Posted: 20 Nov 2013, 07:43
I want to bump this post back into prominence so adding this comment so it will be available for others. Thanks Keld for all you do.

2ManyCurves

Joined: Jan 12
Posts: 183

      quote  
Posted: 20 Nov 2013, 08:08
I know you are right. But, I just can't get over my fear of eating more calories. For me, I am afraid that I won't stop. I do eat more carbs than a lot of people dieting on here. I'm not just trying to lose weight though, but I enjoy road races and am working towards eventually triathlons. I tried the extremely low carb but I found that it effected my running. I am aware I should probably consume more calories than I do. I haven't hit a wall just yet in my weight loss though thankfully. I tell myself that if it ain't broke, why fix it, right? I have been trying to slowly increase my caloric intake. Very slowly. Like adding a handful of almonds or pistachios a day. It just scares me to death to jump up 500 calories a day (or more) quickly. I know that if I see an increase on the scale, frustration sets in and I tend to give up (or at least that is how I have operated previously). I am not sure if it is because I have become accustomed to a lower intake or have just mentally convinced myself, but I truly do not feel hungry. Even if I did commit to taking in an extra 500 calories a day, I'm not sure what I would eat or how I would be able to cram it down. In retrospect, I do wish that at the beginning of my healthy lifestyle change that I had brought my caloric intake down slowly. A reduction in calories should have corresponded with a reduction in weight so as to keep things moving. I did drop calories way too drastically in the beginning. But, it is what it is now and I can't change how I started now. My weight and food intake has always been a mental/emotional thing for me. The biggest difference I see now is that when I was previously depressed/stressed/upset I would eat excessively, whereas I now have sharp declines in caloric intake. I agree with the recommendation on weight/strength training. Adding that as well now even though I would rather run ten miles than lift ten pounds. Increasing my calories though is something I am going to have to slowly integrate.
mummydee

Joined: Feb 10
Posts: 2,153

      quote  
Posted: 20 Nov 2013, 09:07
I know it is hard to eat more, it's like putting another log on the fire to keep it burning, must be done or the fire goes out, but I eat when I'm hungry, I eat till I'm full and then I stop. But some days 500 cals gets me through and i'm really truly not hungry. So am I eating enough? according to who?
Draglist

Joined: Jun 12
Posts: 739

      quote  
Posted: 20 Nov 2013, 10:41
I took the time to read the article today. I'm a math head and attribute the success over the past few years (after 30 years of failure) to being able to break down the weight loss into a math problem. So the article link was perfect for me. I found that I'm pretty much where I should be. Need a few tweaks. Thanks, KingKeld
Katred12

Joined: May 12
Posts: 113

      quote  
Posted: 20 Nov 2013, 12:03
kingkeld wrote:


The point to exercise, if you ask me, is not so much to burn fat. That's a side advantage. The main point is to maintain the muscle mass that we have. If you lose your muscles, you lose your fat burning.



THANKS Keld! SO, so true! Excellent.

A side note, I have upped my calorie intake, not on purpose mind you, still doing the 500 2x a week, and my weight is still going down. I love science!

Travel is fatal to prejudice, bigotry, and narrow-mindedness. - Mark Twain

Katred12
Ingria

Joined: Oct 11
Posts: 530

      quote  
Posted: 20 Nov 2013, 12:21
Wanted to add my 10 cents. Not scientific research but personal experience. I've been calorie counting for many years (not on FS though). Based on years of logs I was maintaining at around 1200 calories or bellow and moderate daily exercise and losing weight at 800 calories per day plus vigorous exercise. Needless to say it is not sustainable (I am not a petite woman either). My body got adjusted to very low calories and every extra calorie it could get was stored fueling next cycle of going down to 800 calories and vigorous exercise. This is how I steadily fattened myself from being around 130 lb to being 192 lb (my highest weight ever). So please do not tell me the "eat less, move more" mantra. It might be true for some, but I know a lot of women like myself - half of my gym and fat loss buddies over the years. And I did not eat unhealthy diet either. Two years ago when I switched to FS I finally got the message my body was sending me. I started working on balancing my hormones and stress levels. I lost 20 lb by eating more than I ate in years and exercizing less (don't take me wrong, I still exercise but not in the let us burn this fat mode). Yes, it took me 2 years of slow fat loss and maintenance, but I did it. And I plan to lose more, though do not expect to see me reach my goal weight soon. So please do not fall into the same trap - you need to analize your personal data and to ask yourself - do you really overeat and do not move enough or you just stress your body too much and make it store fat by doing that (i am not talking about the much discussed starvation mode - any stress will cause hormonal response that might lead to fat storage in genetically predisposed people).
~~~~~~~~~~
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 20 Nov 2013, 12:32
Ingria, read my original post again.

This message is intended to enlighten people to eat MORE.

It specifically tells you to consume more calories than many (most?) do, with a smaller deficit. Just like you realized that you needed to do. You applied this knowledge and started losing weight. Right? Or did I misunderstand what you're writing?

By FAR the most overweight/obese people DO need to consume fewer calories and move more than they do, otherwise they wouldn't be overweight/obese.

You don't get overweight from undereating. Ever. Undereating will at worst not make you lose weight that you gained when you were overeating. It will never - EVER - make you have a fat gain. It's physically impossible.

Trouble is, that many go to the extremes - like you did - and start playing the "eat as little as I possibly can"-game (purposefully or not), and there just isn't a winner in that game.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
zebdavison

Joined: Oct 13
Posts: 40

      quote  
Posted: 20 Nov 2013, 12:45
Just read the article - very interesting! Like Draglist, I love a good math problem, and thinking of weight loss like that might be just the thing to get me over (under?) the hump on my current goal.
Draglist

Joined: Jun 12
Posts: 739

      quote  
Posted: 20 Nov 2013, 14:22
Been thinking about this since reading it and have this question: Does this allow fast days of about 600 calories so long as you get back up where you need to be in terms of average calories? Or do you take it to mean that on a day-by-day basis, you should not go lower than the amount of decifit supported by your body's ability to convert the fat to energy? I hope it's the former... Recently, I've been paying for excessive weekends with low calorie weekdays. Not any sort of planned spiking activity, just have had visitors in town and ate out for three days straight. My weight has shown these wide swings, however, as I lose and gain the same 10-12 pounds over the past few months...
NCNOLE

Joined: Feb 11
Posts: 1,218

      quote  
Posted: 20 Nov 2013, 14:53
I'm currently trying to eat more, which is so freaking hard! I've been stuck for about a year with wanting to lose the last 10 lbs. My trainer told me I need to eat 2000 calories (have been eating 1200-1400 for about 3 years not). For the past 2 months my appetite has been low and I have been closer to the 1200 point. I have been trying to "reset" my metabolism and have been reading about eatmore2weighless and it is scary. I have been eating 1500 calories for 8 days and my weight has gone up 2 lbs and I feel bloated. But I am going to stick with it and gradually try to get my calories back up to 2000. I am having to rely on protein shakes (homemade) as I can not physically eat any more volume (I am a vegetarian). I workout daily - am addicted, I admit. I do 20-60 minutes of cardio daily and weight training 4 x week. I don't feel like I am over doing it with the exercise and work with the trainer 2 x week. I am not tired from lack of calories, I have tons of energy and feel great, but I'm at the point where I want to build muscle and try to get 10 lbs of fat off! I am willing to try eating more, but seriously it is scary. I don't have any "binge" days any more, don't crave sweets, never eat anything that is not what I consider unhealthy (I have absolutely no desire to eat any form of junk - which is different from when I started my healthy lifestyle b/c I still had binges every now and then). So strange how things evolve. The holidays are usually a struggle w/ the junk, but I have no desire for that stuff. It should be a good thing, but seems strange at the same time. Anyways, 1500 calories this week, 1600 calories next week and hopefully 2000 calories by the end of the year. As long as I don't gain anymore weight. My internet research has shown that you need to reset your metabolism but that weight gain can occur and I don't think I can accept that.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 20 Nov 2013, 23:26
Draglist - I think you can EASILY incorporate Low Cal Days of 600 cals. I see no issue with this. The "real" issue is if your excessive eating days are giving you WAY too many calories from bad foods. I know from personal experience that excessive calorie days usually equal bad food choice days. Smile

Our bodies don't think day-by-day. They think much longer terms. Whether you eat a little more today and a little less tomorrow, or reach the perfect number every single day doesn't matter. What matters are the averages.

That being said, remember that excessive eating adds other things to the came. If you binge on carbs you will retain water. Lots and lots of water. This takes a while to shed again, but obviously isn't a fat gain/loss. It just messes with the weight.


Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 20 Nov 2013, 23:30
NCNOLE - that is a LOT of working out. Remember to give your body rest, so it can recover properly from the strength training. Remember, that it is the days where your body rests that you build muscle. This is absolutely essential. If your cardio also wears down the muscles that need rest to build, then it's simply counterproductive. You may burn calories here and now, but you won't be building the "calorie burning machine" that you're hoping for.
I know you have your head with you in the game, and you might be doing fine, just saying to focus on it.

My muscles never grew faster than when I STOPPED doing excessive cardio, and started having proper resting days.

Now I just do walks (no running, jogging, anything like that) and strength training for 29 minutes three timer per week. I have never been stronger or more fit in my life. I also have never had a higher natural calorie burn.

AND IT'S EASY! Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Draglist

Joined: Jun 12
Posts: 739

      quote  
Posted: 21 Nov 2013, 00:06
Thanks, KingKeld. I'm on the right track then. Yes, I do see the excessive weight gain and slow loss after a large binge. I can usually get rid of it within a week, but then I'm a week behind. Appreciate the advice.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 21 Nov 2013, 02:06
Draglist, I have practiced "Indulgence Day Diet", my own version of a mix of other diets for over a year, and the philosophy is basically to keep things going without hitting starvation mode after a LONG, intense weight loss journey. Check out my bio page for more info on it. I think this is essentially what you're doing.
What I have learned from it is that if you eat considerately more carbs than your body can handle, and it then need to store it as fat, it will take 4-5 times the weight with it in water fluctuations. So, essentially, if you have already reached your limit, and consume say 200g of candies (which are all carbs), then you'd gain a full kilo the day after. Obviously not a kilo of fat, but a kilo on the scale.
I too experience that it takes about a week to drop it again.

These days, I have found a WAY better alternative in Intermittent Fasting. I eat between the hours of 11 AM and 7 PM. This gives me much more strength to work out, fewer but larger and better meals, less hunger, less focus on foods and really no problem sticking to my RDI unless I make REALLY stupid choices. Smile

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
10JenS

Joined: Jun 13
Posts: 23

      quote  
Posted: 21 Nov 2013, 03:41
I am so glad you posted this Keld!

I was one of those people that ate around 1200cals a day and burnt 200-800cals a day. I was tired all the time but never really hungry and one day my weight just plateaued.

Someone pointed out to me that I was potentially damaging my metabolism because I was putting my body into starvation mode. I had no idea and have recently increased my calorie intake.

My target is 1800cals but I usually only manage around 1500-1700cals. For now that is going great, I have started losing again and have so much more energy.

For those cautious about picking up weight by upping their calories I would recommend not being overly worried. As long as you are eating an extra 500cals of HEALTHY food, not chips and chocolate (although in moderation it isn't bad) then your weight shouldn't increase by much before you start losing again.



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