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ok...I might be opening a can of worms here...but I'm asking for advice regarding my calorie intake. I am 65, 5 foot 2.5" tall, only slightly active due to autoimmune disorders. The app says my RDI is 1500 cals. I have been aiming for 500 below that to lose weight, so about 1000 cals/day. This feels like plenty of food, especially when I cram it all in before 6pm. I don't feel unusually tired or ill (hard to tell with my other health issues 😜). I have tried upping my steps, using the elliptical (for only a few mins at a time), but this seems to cause me a noticeable setback of increased pain levels. I have not discussed this with my physician yet, I'm scheduled for a yearly exam in a couple of weeks.
Seeing comments about 'starvation mode' and insufficient nutrition makes me wonder if I'm on the right track 🚂??
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158.2 lb
Lost so far: 36.8 lb.
Still to go: 23.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 28 October 2021:
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1011 kcal
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Fat: 35.40g | Prot: 43.67g | Carb: 137.04g.
Breakfast: Jif Natural Creamy Peanut Butter with Honey, Oroweat Country 100% Whole Wheat Bread, Frozen Blueberries, Lucerne Nonfat Greek Yogurt - Vanilla (Cup). Second Breakfast: Applesauce, Splenda Brown Sugar Blend, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Quaker Quick Oats. Lunch: Cooked Carrots (Fat Added in Cooking), Cooked or Sauteed Mature Onions (Fat Added in Cooking), Cooked Mushrooms (Fat Added in Cooking), Cooked Asparagus (Fat Added in Cooking), Trident Seafoods Pubhouse Battered Cod. Afternoon Tea: Gala Apples, Mandarin Orange Fruit Dip. Dinner: Jif Natural Creamy Peanut Butter with Honey, Quaker Rice Cakes - Apple Cinnamon, Strawberries , Boiled Egg. Snacks/Other: Coffee-Mate Sugar Free French Vanilla Liquid Coffee Creamer, Jennie-O Extra Lean Turkey Bacon. more...
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losing 2.8 lb a week
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1 to 20 of 53
 Comments
I hear you should do a 1000 to 1200 calories per day but everybody's body is different I'm not a nutritionist but I do a lot of intermittent fasting and that helps me out a lot hope that helps Crystaljo
28 Oct 21 by member: buenitabishop
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28 Oct 21 by member: CrystalJo74
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You're so welcome Crystaljo
28 Oct 21 by member: buenitabishop
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I feel if your exercising you can do a few more calories, other than that, your routine is perfect to me!👍🌺
28 Oct 21 by member: Shrewdness
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i ate like a pig before, well over 2,200 per day. by lowering my calories to 1,700 to 1,800 with one cheat day every week or two, I lost alot of weight in 9 months, but it's slowing down to 1 lb every week or two, which is fine. I eat 1,600 now. It definitely depends on the individual. I personally think 1,000 is too low, maybe run it by your doctor or a nutritionist? 1,200 sounds more reasonable, but that's my non-professional opinion. psychologically, a person shouldn't feel like a diet is a deprivation plan, or they may give up and quit. it should feel like a healthy new way of eating that you can stick with in the long term. the others here have good advice too, so use what sounds reasonable to you and what you can live with. good luck.
28 Oct 21 by member: OldSandy Blonde
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I’m under a doctors care and have a 700-1000 range. Maintence for me is 1400. My calories follow the minumum to get protein, healthy fats, fiber and vitamins.
As to exercise, I hardly ever track as I must rotate between things to not cause a flare. So 10 minutes in am, hand exercises with lunch, 10 minutes in pm. I rotate between stairs (slow), a walk, handweights, dance, wall push ups, nustep, stretching. Honestly just keep experimenting what will work for you. My latest discovery is doing heat packs before exercise and cold after (hate the cold but stops flare).
28 Oct 21 by member: SparkKG
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Thanks for the feedback everyone. My question still remains about the phrase 'starvation mode'...is that a real thing?
28 Oct 21 by member: CrystalJo74
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It's a real thing for those who don't get any protein and their body starts eating itself. You have seen the pictures about starving kids with bloated stomachs, they have starvation mode active. If one has any fat left and gets some protein in their food, it won't really apply.
28 Oct 21 by member: yohoyoh
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Thanks yoho...I am getting protein, healthy fats and a variety of fruits/veggies daily 👩🍳 I'm not leaving out any of the food groups....just having very small quantities 😉
28 Oct 21 by member: CrystalJo74
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Some people call fasting starvation, but here is an example of a pubmed paper that shows increase in metabolic rate when subjects ate nothing at all:
https://pubmed.ncbi.nlm.nih.gov/10837292/
28 Oct 21 by member: yohoyoh
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Since you're in this for the haul, I recommend experimenting with different amount. If you're @ 1000 cal now, try upping to 1050-1100 for a few weeks to see how you feel. If that works up it to 1100-1150 for a few weeks until you dial it in.
28 Oct 21 by member: sk.17
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I would also add unusual muscle aches to your otherwise pretty good list. Constant hunger with muscle aches would be a signal for me to get some extra macros in, to prevent lean body mass loss ☝️
28 Oct 21 by member: yohoyoh
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This is exactly the kind of info I was looking for 👍. I think I'm doing ok right now...with the exception of finding the best exercises that I can continue long-term. I will keep all your notes handy and let you know how it goes. 🤗
28 Oct 21 by member: CrystalJo74
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Good advice here. Personally, I have same experience as Erq. When I first started losing weight I thought less was better, but I felt terrible. I found the numbers that worked for me, calories and macros. Nutrition is key when dealing with autoimmune conditions. You have to figure out what works for you and then adjust from time to time depending on what's going on with your health. I ended up gaining the weight back and haven't been successful in losing all of it yet, so I'm speaking not from current experience, but from past. Good luck. 👍
28 Oct 21 by member: _bec_ca
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I’ll add I know when I’m too low because of muscle twitches, discordination, headache and a “just give up/no joy” mood. My plan purposely includes two days at my maintainance intake to be able to round out nutrition and adapt with happiness to social settings.
28 Oct 21 by member: SparkKG
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28 Oct 21 by member: CrystalJo74
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Personally, I think you're on the right track. If you adopt a way of eating based on all fresh foods (starting with raw produce and lean proteins) that will go a long way toward getting you most of the nutrients you need. To close the gap I'd recommend a good daily multivitamin. I get mine from primal harvest. Not cheap but highly rated.
28 Oct 21 by member: gastropod
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@gastro...I have adopted a 'clean diet', with as little processed food as possible. I intend to eat this way for the rest of my days😊 Thanks for the vitamin info and your much appreciated comments👩🍳
28 Oct 21 by member: CrystalJo74
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@cc...thank you for your insight and support. Wishing you all the best as we muddle our way to our goals🤗
28 Oct 21 by member: CrystalJo74
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@Erq and Spark...wow, so much in common. I really appreciate your input, and I'm reassured by your info and will watch for those tell-tale signs that signal I might need to modify the plan at times. Blessings to both of you as we forge on!!
28 Oct 21 by member: CrystalJo74
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