Eating way too little...

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Goethe

Joined: Aug 10
Posts: 54

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Posted: 18 Dec 2012, 20:47
Here is the thing guys, most of the days, I try to keep a 1800KCal intake, MAX, according to my weight(104.5Kg/230lbs), and considering I do quite a lot of exercises, I have an average burn that goes around 3800-4600 depending of the day, sometimes it can even get higher.

Sometimes, specially this month, it's full of end of the year parties, so sometimes I ended up having around a 3000Kcal intake.

However lately I cut a lot of things like sugar and carbs from my diet, and increase my natural protein intake and I noticed that I'm not feeling very hungry through the day, and also a few times even a bit queasy when I try to eat for example Chicken with mashed potatoes, or anything "not so light", so my KCal intake has dropped to something around 1100, and today I calculated exactly everything I ate, I even overestimatied and it gave me a grand total of 650KCal only.

Is it true that too like calories can also stop weight loss?? I also read somewhere that your body needs at least 1200KCal a day to function properly.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 18 Dec 2012, 20:57
If you lose too fast your rebound chances will be higher as you hit your goals before you have had a chance to "re-learn" healthy eating habits. Also you run the risk of losing lean muscle mass. As an over weight person you have a lot of muscle mass underneath the fat, how do you think you adapted to carrying it (the extra weight)? The problem is some have argued that this is not the right kind of lean mass to have. So the risk of losing it may not be as high as people have made it to be. There are a lot of articles about metabolic changes that can be damaging, but I think if you are very overweight the benefits outweigh the risks.

Bottom line is you need to figure your basal metabolic rate and your total daily energy expenditure. If you want to lose healthy set that TDEE number about 15% less and make that your RDI and try to stay under it. I don't think at 2.8 lbs per week your in any danger personally. If you are worried about lean mass loss, go to the gym and move some iron.
Goethe

Joined: Aug 10
Posts: 54

      quote  
Posted: 18 Dec 2012, 21:22
BgIrn wrote:
If you lose too fast your rebound chances will be higher as you hit your goals before you have had a chance to "re-learn" healthy eating habits. Also you run the risk of losing lean muscle mass. As an over weight person you have a lot of muscle mass underneath the fat, how do you think you adapted to carrying it (the extra weight)? The problem is some have argued that this is not the right kind of lean mass to have. So the risk of losing it may not be as high as people have made it to be. There are a lot of articles about metabolic changes that can be damaging, but I think if you are very overweight the benefits outweigh the risks.

Bottom line is you need to figure your basal metabolic rate and your total daily energy expenditure. If you want to lose healthy set that TDEE number about 15% less and make that your RDI and try to stay under it. I don't think at 2.8 lbs per week your in any danger personally. If you are worried about lean mass loss, go to the gym and move some iron.


I'm very worried about lean mass loss, specially considering I train Jiu Jitsu 5x a week, took a break in december because of an injury, and ride bycicles 2-3x a week, which consume a lot of proteins.

I was having a very good control of my eating habits, it was tought to get to 1800Kcal a day, but I did, however lately I being noticing that the less I eat the less I feel hungry, specially in a protein rich diet, not atkins level, but still... However on the other side I'm not being able to eat more elaborate foods, immediatelly feel queasy, and my exercise level has not dropped.

In the last couple months I dropped regularly around 1kg/2lbs a week and a lot of measures, and I was fine with it, however after I increase protein in my diet, I'm feeling that my appetite is gone, and I'm eating way less and I'm worried that I'm doing a disservice to myself.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
BgIrn

Joined: Dec 12
Posts: 97

      quote  
Posted: 18 Dec 2012, 21:56
When I began eating a lot more protein I lost a lot of hunger as well. I started forcing a small amount of healthy fat with the protein on a regimented schedule to keep my metabolism steady.

I honestly at times had to force calories.

Perhaps supplement with some whey protein to ensure that you are not putting that mass at risk?

BTW, I have been learning junk calories, especially fatty processed ones make me sick. Taking the advice of someone I trust about forcing a small amount of "bad" stuff every few weeks isn't terrible and actual keeps you from hitting flat spots (a re-set button for your body?). I have been told, yet have yet to see that this gets easier on your body as you do it. The hard thing is to get back to program after eating junk.
BgIrn

Joined: Dec 12
Posts: 97

      quote  
Posted: 18 Dec 2012, 22:03
Also, you may want to speak to a Doc about the loss of appetite. It could be something else entirely.
Goethe

Joined: Aug 10
Posts: 54

      quote  
Posted: 19 Dec 2012, 06:42
Yeah, sometimes I also have to force calories IN, like yesterday I ate some chicken breast when I arrived from a 25km/15mi ride.

Today I ate a very generous breakfast alright, kinda forcing, it's definitely the increase in the amount of protein in my diet, also I'm taking a thermogenic, so that also help quell the appetite, so far I'm only feeling a bit queasy when eating not so light foods, not feeling ill or anything, however if that changes I will definitely check it up.

PS: I'm losing weight with the help of a nutritionist, so I do it healthy, I will mention that in my next appoitment, which will be early january.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
Wyattj99

Joined: Jul 12
Posts: 213

      quote  
Posted: 19 Dec 2012, 07:32
As said before I have to tell myself to eat but when I do I eat healthy...celery, grapes something healthy to eat Smile
1st Goal: 150 lbs
2nd Goal: 135 lbs
3rd Goal: 125 lbs


Jamie



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