My experience with calorie deficiency for weight loss.

[dxkj]

Not sure if anyone is interested, but I've had some varied experiences and have managed to come up with some real understanding. (not scientific just what Ive experienced)


I've found that the minimum calories I should eat in a day are around 1200. i am 6'2 and weigh 214 at the moment... when I started this recently I was 230. According to all of the calculators floating around, combined with my exercises and lifestyle I should be eating around 3200-3600 calories.

The first few days I cut down my calories I was hungry, but my stomach and body adjusted. I ate a breakfast, snack, lunch, snack, then dinner. A snack might be a cup of yogurt, or a bag of carrots.

For several days I was down to 600-800 calories... usually 300-400 calories before 5pm, and then id have a supper... This didnt work as well as when I started eating I would have an intense craving for food and those days might turn into 1600-1800 calories... This might not be bad, but I finally settled at the 1200ish calorie range to keep me in the satisfied zone.

Negative aspects of this is that while doing cardio/weights you might not get enough protein and your energy would be slower coming since it would be produced from fat stores. After a week or so my legs would just be exhausted when I tried doing anything, and I found that by focusing more on protein, and allowing 1-2 days of rest + normal meals a week helped this a lot. So on these off days I might intake 1800-2000 calories focused largely on protein. This hasnt affected my weight loss, but it definitely helps with my soreness/tiredness when doing cardio.

Its been over 3 weeks so far and Im still working with it and trying to find what will work. After I come close to my target goal and have lost a lot of fat I will turn it around slowly and start working on building muscle, which will require eating more, and doing more weights.

Just bored at work and though I would bore a few of you with my thoughts. Im currently 214, I did weigh 190 about 4-5 years ago, but ive also gained "some" muscle mass... I might settle around 200 or slightly lower depending on what muscle I put on.


I drop the first 14lbs in 14 days just from a high calorie deficit while exercising. Since then its been a few pounds in a week or so, and slowed down a lot as my system got adjusted.

 

[jEct2]

I didn't read the whole post but it seems:

you = just eating 'right' and no focus on exercise = good luck with that = you gotta sweat your balls off to lose weight in a healthy matter.

 

[Mani]

14 lbs in 14 days is definitely not healthy weight loss. It's entirely possible you're losing muscle along with that fat and have lost a lot of water.

Good that you're losing weight but don't push your body like that - eating so little to create a huge calorie deficit is not sustainable or smart.

 

[AntiEverything]

Look up the concept of volumetrics or satiety. It's not a new concept, just eating healthier. However it's not a diet in the sense that you're cutting back on how much you eat. The idea is that you eat the same volume of food as you did before, you're just eating differently. When eating a meal, start with things that are high in fiber and water content but low in calories like soups and salads. That'll make you feel fuller so that when you get to the main course you're eating smaller portions. Your body doesn't feel deprived of food (thereby urging you to snack between meals) yet you've consumed less calories.

As I said, it's nothing we didn't already know. Eat more fruits and veggies. It's just a different way to think about it.

 

[WeirdZen]

Its not a long post, so I Did read the whole thing, and he does exercise. Don't be afraid to start building muscle right away though. It helps to burn fat even faster.

Sounds like your doing a good job at staying healthy, and listening to what your body needs.

Keep up the good work.

 

[dxkj]

Originally posted by: Mani
14 lbs in 14 days is definitely not healthy weight loss. It's entirely possible you're losing muscle along with that fat and have lost a lot of water.

Good that you're losing weight but don't push your body like that - eating so little to create a huge calorie deficit is not sustainable or smart.

14 lbs in 14 days was a combination of cleaning out my system , not having a full stomach all the time, as well as some general weight loss.

also ive slowed down after that initial loss and its been much slower since


edit: I also drink a ton of water so no dehydration

 

[dxkj]

Originally posted by: jEct2
I didn't read the whole post but it seems:

you = just eating 'right' and no focus on exercise = good luck with that = you gotta sweat your balls off to lose weight in a healthy matter.

Im eating right + doing 1hr of cardio and 15-30 mins of weights each day..

I have tried the (Eat somewhat healthy, and work my ass off, and that hasnt worked as well as this)

 

[Gibsons]

You might want to get your blood lipid/cholesterol checked just to see/for fun. I bet they are very low.

 

[Lobstar]

protein = 0 calories
eat more protein, and eat more complex carbs (for lifting t3h weights)

 

[dxkj]

Originally posted by: Lobstar
protein = 0 calories
eat more protein, and eat more complex carbs (for lifting t3h weights)

protein = 4 calories per gram?

 

[91TTZ]

If you're a 6'2 tall guy who weighs 214 lbs and works out, you need to eat way more than just 1200 calories. You are definitely burning off muscle with that low of an intake, and I'm sure that you are slowing down your metabolism, which probably explains why the weight loss has slowed down.

Lose 1 or 2 lbs lb a week for it to be healthy.

 

[91TTZ]

Originally posted by: Lobstar
protein = 0 calories
eat more protein, and eat more complex carbs (for lifting t3h weights)

Protein = 4 calories per gram
Carbohydrate = slightly under 4 calories per gram
Alcohol = 7 calories per gram
Fat = 9 calories per gram.

 

[dxkj]

Originally posted by: 91TTZ
If you're a 6'2 tall guy who weighs 214 lbs and works out, you need to eat way more than just 1200 calories. You are definitely burning off muscle with that low of an intake, and I'm sure that you are slowing down your metabolism, which probably explains why the weight loss has slowed down.

Lose 1 or 2 lbs lb a week for it to be healthy.

Thats what I am doing as of late, losing 1 or 2 lbs a week. My strength and endurance is going up, muscle tone is increasing.... how can i be losing muscle? I have plenty of fat to burn thats for sure.

Edit: the human body can metabolize 1/2 pound of fat a day... It seems like mine is probably doing that... but hard to tell with fluxuations.

 

[91TTZ]

Originally posted by: dxkj
Thats what I am doing as of late, losing 1 or 2 lbs a week. My strength and endurance is going up, muscle tone is increasing.... how can i be losing muscle? I have plenty of fat to burn thats for sure.

Edit: the human body can metabolize 1/2 pound of fat a day... It seems like mine is probably doing that... but hard to tell with fluxuations.

Losing 1 or 2 lbs a week isn't bad, but I'm referring to that 14 lbs in 14 days. That couldn't have been all from fat.

 

[whattaguy]

Originally posted by: 91TTZ
If you're a 6'2 tall guy who weighs 214 lbs and works out, you need to eat way more than just 1200 calories. You are definitely burning off muscle with that low of an intake, and I'm sure that you are slowing down your metabolism, which probably explains why the weight loss has slowed down.

Lose 1 or 2 lbs lb a week for it to be healthy.

^^agreed.

For a calorie deficit diet, you should cut out more than 500 calories from your BMR (do a google search to calculate). Losing 14 pounds should take about two months to be healthy. You may not even need to cut calories if you work out.

 

[rgwalt]

Dropping 14 pounds in 14 days isn't healthy. Sorry buddy, it just isn't. You are only going to serve to slow down your metabolism and lose muscle.

I'm down to ~215 from 270. I'm 6'0", but I'm built pretty big (broad shoulders, etc). I dropped the weight by exercising EVERY SINGLE DAY, and eating better. I started all of this last June. I didn't starve myself though. It will only end up breaking your will.

R

 

[dxkj]

Originally posted by: 91TTZ

Originally posted by: dxkj
Thats what I am doing as of late, losing 1 or 2 lbs a week. My strength and endurance is going up, muscle tone is increasing.... how can i be losing muscle? I have plenty of fat to burn thats for sure.

Edit: the human body can metabolize 1/2 pound of fat a day... It seems like mine is probably doing that... but hard to tell with fluxuations.

Losing 1 or 2 lbs a week isn't bad, but I'm referring to that 14 lbs in 14 days. That couldn't have been all from fat.

I imagine 5 lbs probably came from cleaning out my stomach, intestines, etc.... lets say half a pound a day, that leaves 7 lbs of fat.... so thats 12 lbs.. other 2 lbs? who knows

 

[Rudee]

I drop the first 14lbs in 14 days just from a high calorie deficit while exercising.

As I've mentioned before in other threads, scale weight is meaningless. "weight" loss is not the same as "fat loss" and I assume it's fatloss that you're after. Your body down-regulates it's metabolism in response to lower calories.

 

[dxkj]

Originally posted by: rgwalt
Dropping 14 pounds in 14 days isn't healthy. Sorry buddy, it just isn't. You are only going to serve to slow down your metabolism and lose muscle.

I'm down to ~215 from 270. I'm 6'0", but I'm built pretty big (broad shoulders, etc). I dropped the weight by exercising EVERY SINGLE DAY, and eating better. I started all of this last June. I didn't starve myself though. It will only end up breaking your will.

R

Lol... I just posted this for a FYI for people, Im not needing to defend myself. Im not starving myself. I eat when Im hungry, but I havnt been that hungry since shortly after starting... you guys don't get it I guess.


In the last several years, I can easily fluctuate 5 lbs in a few days , from eating a few big meals....

By cutting down my diet, and eating healthy/less I dropped a lot of weight quickly... since then I have been dropping weight slowly... maybe 3 lbs a week max.. I expect it to continue that way.


For people talking about slowing down metabolism, do a little more research... Metabolisms dont change in just a few days, it takes weeks and usually months of ultra low calorie diet... 1200 calories + is above the starvation amount for most people.

The harmful part of your metabolism dropping lower, and not eating enough, is not having enough energy to do normal day activities. I work all day, am very productive, and workout for over an hour a day.... without having to push myself to failure.

If this was "super bad" harmful, or hurting me, why would I be

1) Losing fat
2) Gaining muscle/strength
3) Gaining endurance


I understand what you guys are thinking from reading my post, but the WHOLE point of the post was to show that it was possible to do that, and still maintain muscle, gain strength, etc, while doing a lower calorie diet.

 

[CptObvious]

I went on a diet about 2 years ago and over about an 18-month span, lost 19% of my body weight (went from 180 to 145 lbs.; I'm 5'8"). I tried to stay below 1500 calories a day but in retrospect it would have been a lot better if I ate more and lost it more slowly. Not eating enough made me depressed and gave me bad insomnia (couldn't sleep for more than a few hours at a time). I stopped dieting this year, and gained 8 lbs so far, but my waistline is the same and I generally feel better and stronger.

I can't see how 1200 calories a day can't be counter-productive. Not only is your body lowering its metabolism to compensate, but it's going to burn muscle along with fat.

 

[kami333]

Originally posted by: dxkj

Originally posted by: rgwalt
Dropping 14 pounds in 14 days isn't healthy. Sorry buddy, it just isn't. You are only going to serve to slow down your metabolism and lose muscle.

I'm down to ~215 from 270. I'm 6'0", but I'm built pretty big (broad shoulders, etc). I dropped the weight by exercising EVERY SINGLE DAY, and eating better. I started all of this last June. I didn't starve myself though. It will only end up breaking your will.

R

Lol... I just posted this for a FYI for people, Im not needing to defend myself. Im not starving myself. I eat when Im hungry, but I havnt been that hungry since shortly after starting... you guys don't get it I guess.


In the last several years, I can easily fluctuate 5 lbs in a few days , from eating a few big meals....

By cutting down my diet, and eating healthy/less I dropped a lot of weight quickly... since then I have been dropping weight slowly... maybe 3 lbs a week max.. I expect it to continue that way.


For people talking about slowing down metabolism, do a little more research... Metabolisms dont change in just a few days, it takes weeks and usually months of ultra low calorie diet... 1200 calories + is above the starvation amount for most people.

The harmful part of your metabolism dropping lower, and not eating enough, is not having enough energy to do normal day activities. I work all day, am very productive, and workout for over an hour a day.... without having to push myself to failure.

If this was "super bad" harmful, or hurting me, why would I be

1) Losing fat
2) Gaining muscle/strength
3) Gaining endurance


I understand what you guys are thinking from reading my post, but the WHOLE point of the post was to show that it was possible to do that, and still maintain muscle, gain strength, etc, while doing a lower calorie diet.

That's not a low calorie diet, that's starvation and your body will compensate.

 

[Gibsons]

Caloric restriction is a healthy thing, imo.

 

[dxkj]

Originally posted by: kami333

Originally posted by: dxkj

Originally posted by: rgwalt
Dropping 14 pounds in 14 days isn't healthy. Sorry buddy, it just isn't. You are only going to serve to slow down your metabolism and lose muscle.

I'm down to ~215 from 270. I'm 6'0", but I'm built pretty big (broad shoulders, etc). I dropped the weight by exercising EVERY SINGLE DAY, and eating better. I started all of this last June. I didn't starve myself though. It will only end up breaking your will.

R

Lol... I just posted this for a FYI for people, Im not needing to defend myself. Im not starving myself. I eat when Im hungry, but I havnt been that hungry since shortly after starting... you guys don't get it I guess.


In the last several years, I can easily fluctuate 5 lbs in a few days , from eating a few big meals....

By cutting down my diet, and eating healthy/less I dropped a lot of weight quickly... since then I have been dropping weight slowly... maybe 3 lbs a week max.. I expect it to continue that way.


For people talking about slowing down metabolism, do a little more research... Metabolisms dont change in just a few days, it takes weeks and usually months of ultra low calorie diet... 1200 calories + is above the starvation amount for most people.

The harmful part of your metabolism dropping lower, and not eating enough, is not having enough energy to do normal day activities. I work all day, am very productive, and workout for over an hour a day.... without having to push myself to failure.

If this was "super bad" harmful, or hurting me, why would I be

1) Losing fat
2) Gaining muscle/strength
3) Gaining endurance


I understand what you guys are thinking from reading my post, but the WHOLE point of the post was to show that it was possible to do that, and still maintain muscle, gain strength, etc, while doing a lower calorie diet.

That's not a low calorie diet, that's starvation and your body will compensate.

Ive read (and experienced so far) that as long as I stay above 1200, and some days higher, my muscle mass won't suffer. Ive averaged 4lbs a week weight loss, which I dont think is unrealistic. Last night I splurged when we went out and my total calories for the day probably amounted to 2000. I think that is important once or twice a week to push protein and other nutrients.

/shrug, If Im wrong Im sure I will find out within another month or two. What Im doing doesnt seem risky to my overall health, and unless I start noticing warning signs I will keep it up. As i start nearing my goal I will slowly switch my diet/exercise from low calorie/cardio to higher calorie and more focus on weights.

 

[Gibsons]

Originally posted by: dxkj

Originally posted by: kami333

Originally posted by: dxkj

Originally posted by: rgwalt
Dropping 14 pounds in 14 days isn't healthy. Sorry buddy, it just isn't. You are only going to serve to slow down your metabolism and lose muscle.

I'm down to ~215 from 270. I'm 6'0", but I'm built pretty big (broad shoulders, etc). I dropped the weight by exercising EVERY SINGLE DAY, and eating better. I started all of this last June. I didn't starve myself though. It will only end up breaking your will.

R

Lol... I just posted this for a FYI for people, Im not needing to defend myself. Im not starving myself. I eat when Im hungry, but I havnt been that hungry since shortly after starting... you guys don't get it I guess.


In the last several years, I can easily fluctuate 5 lbs in a few days , from eating a few big meals....

By cutting down my diet, and eating healthy/less I dropped a lot of weight quickly... since then I have been dropping weight slowly... maybe 3 lbs a week max.. I expect it to continue that way.


For people talking about slowing down metabolism, do a little more research... Metabolisms dont change in just a few days, it takes weeks and usually months of ultra low calorie diet... 1200 calories + is above the starvation amount for most people.

The harmful part of your metabolism dropping lower, and not eating enough, is not having enough energy to do normal day activities. I work all day, am very productive, and workout for over an hour a day.... without having to push myself to failure.

If this was "super bad" harmful, or hurting me, why would I be

1) Losing fat
2) Gaining muscle/strength
3) Gaining endurance


I understand what you guys are thinking from reading my post, but the WHOLE point of the post was to show that it was possible to do that, and still maintain muscle, gain strength, etc, while doing a lower calorie diet.

That's not a low calorie diet, that's starvation and your body will compensate.

Ive read (and experienced so far) that as long as I stay above 1200, and some days higher, my muscle mass won't suffer. Ive averaged 4lbs a week weight loss, which I dont think is unrealistic. Last night I splurged when we went out and my total calories for the day probably amounted to 2000. I think that is important once or twice a week to push protein and other nutrients.

/shrug, If Im wrong Im sure I will find out within another month or two. What Im doing doesnt seem risky to my overall health, and unless I start noticing warning signs I will keep it up. As i start nearing my goal I will slowly switch my diet/exercise from low calorie/cardio to higher calorie and more focus on weights.

More likely it's good for you, not harmful.

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[RagingBITCH]

1200 calories a day means your body is in a catabolic state and breaking down muscle as well. You're going to be weak and skinnier than before you started this diet by the time you reach your end goal.