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2007-10-15 4:53 PM

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Subject: increasing calories
I am trying to lose weight. I realized that due to my efforts I have only been eating about 1400 calories a day. Not enough to sustain my life and activity. I think that my body is actually storing fat because of the low calories. SO I have consulted a nutritionist and I am trying to slowly increase my calories to a more appropriate level. But since increasing increasing my calories I am starving. Kind of crazy. I am also scared as hell I am going to gain weight. She has increased my overall calories and carbs.
I guess I just looking for support to know that i will be ok.

Thanks


2007-10-15 5:08 PM
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Subject: RE: increasing calories

Hey Tanya--it's been great to see your questions and posts on the forums. Way to throw yourself into things! Have you started marathon training yet? Keep up your logs ... I've found people give me really good advice when they can see what I've been doing.

Yeah, 1400 cal was way too low for being in training. And yes, you will get a serious appetite surge as you increase the calories--(slowly helps to not have the surges be as bad)--the body has a very effective mechanism that kicks in when it's been underfed and then gets more: it's called hunger. It's like your body is saying, OMG we have food now--let's eat all of it we can!

Yes, you will be okay, and what you're going through is normal. Eat whole, filling foods ... follow your nutritionist's advice.

Good luck! Hang in there!

 

2007-10-15 5:18 PM
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Subject: RE: increasing calories
Hi Tanya,

I have just found out that i have been starving for the past year. I was training hard and hardly eating anything. My weight just stayed on.

Now i am increasing my calories and hope to have more energy for training. I was always feeling very tired and many times i was unable to do anything due to the body feeling weak.

Good luck. I think you are doing the right thing.

will keep an eye on this thread.
2007-10-15 5:20 PM
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Subject: RE: increasing calories
Tanya, i forgot to ask you,

were you feeling tired when on such low calorie diet? Could you keep training?
2007-10-15 5:29 PM
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Subject: RE: increasing calories
Spider- I was very tired. Some days I could hardly get through a wo. I forced myself. Then I suffered in the afternoon, very tired.
2007-10-15 5:34 PM
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Subject: RE: increasing calories
My thing is how can I possible lose weight by increasing my calories. Seems crazy since I seemed to be getting fatter on the lower calories.


2007-10-15 5:41 PM
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Subject: RE: increasing calories

Fatter on lower calories = not just possible, but likely.

When you don't eat enough and work out, your body goes into starvation mode. It will use every calorie much more efficiently (I call it 'hoarding' calories) and your metabolism slows to a crawl, thereby conserving even more energy (e.g., keeping/gaining weight).

Eating appropriately normalizes your body's response to food.

2007-10-15 5:43 PM
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Subject: RE: increasing calories
TriAya- I think it is possible to store fat on a low calorie diet especially if it has been for prolonged periods.
2007-10-16 8:44 AM
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Subject: RE: increasing calories
Hi Tanya,

I think many peeps put on weight when they increase their calories because the eat the wrong things. If you eat the right stuff it will be used by the body for energy.

I have heard that most of crash diets don't work because, like Try said, the body goes into starvation mode and saves every bit of energy it can.

If you don't eat well, you will not be strong enough to train and you can get ill.

Your nutritionist will be a big help to you.
2007-10-16 9:06 AM
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Subject: RE: increasing calories
tanyab - 2007-10-15 6:34 PM

My thing is how can I possible lose weight by increasing my calories. Seems crazy since I seemed to be getting fatter on the lower calories.


Your body goes into starvation mode, storing everything it possibly can as it does not know when it is going to get its next meal. Raise your calories to whatever your BMR is and add/subtract what you need for workouts/etc., so that you have no more than a 500 calorie per day deficite. Take whatever you are going to eat, and spread it over about 4-6 smaller meals. This will help you loose about a pound or so a week. This is not only the safest way to loose weight, but also the way that works the best.
2007-10-17 7:05 AM
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Subject: RE: increasing calories

tjtryon - 2007-10-16 10:06 AM
tanyab - 2007-10-15 6:34 PM My thing is how can I possible lose weight by increasing my calories. Seems crazy since I seemed to be getting fatter on the lower calories.
Your body goes into starvation mode, storing everything it possibly can as it does not know when it is going to get its next meal. Raise your calories to whatever your BMR is and add/subtract what you need for workouts/etc., so that you have no more than a 500 calorie per day deficite. Take whatever you are going to eat, and spread it over about 4-6 smaller meals. This will help you loose about a pound or so a week. This is not only the safest way to loose weight, but also the way that works the best.

This is exactly the method I used when I lost 20 lbs a couple years ago.  Well, the only difference was I divided my calories into just 3 meals/day.  That just works much better for me than smaller meals more frequently.  Otherwise the method of using BMR as a base and THEN adding in for workouts worked very well for me.

1400 calories/day is not all that low on rest days depending.  My BMR is around 1900 cal/day so 1400 cal/day was my base diet during my weightloss (500 cal/day deficit).  All of this was before I even thought about doing tris so my basic exercise was to walk 4 miles on 6 days of the week.  That is around 300 calories to add back into my diet on those days so around 1700 calories/day.  On days when I did not exercise, I stuck with the 1400 calories.

Good luck with your new nutrition plan.  A lot of this is trial and error and lots of analyzing this and that.   I have confidence that if you keep working at it, you will find a way to achieve your goals.  Go for it!

 



2007-10-17 8:49 AM
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Subject: RE: increasing calories
There is a calculator that you can approximate your BMR at:

http://www.bmi-calculator.net/bmr-calculator/

Take that result, subtract about 25% for weight loss calories, and add about 100 calories back for every 10 minutes of HARD exercise, or about 50 back for 10 minutes of exercise.

Drink LOTS of water. 1oz for every 2lb. It's tough to drink that much water, but force yourself to do it anyways. If you are a coffee drinker, black coffee helps control hunger, drink lots.
2007-10-17 11:03 AM
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Subject: RE: increasing calories
Hi,

thank you very much for the link.

i have just done the calculations and need around 1600 a day. How do I calculate the calories I burn during exercise? If i cycle hard for 1h30m on one session, how much more should i eat on that day?

Is there an online calculator?

thank you
2007-10-17 12:03 PM
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Subject: RE: increasing calories
Spider - 2007-10-17 12:03 PM

Hi,

thank you very much for the link.

i have just done the calculations and need around 1600 a day. How do I calculate the calories I burn during exercise? If i cycle hard for 1h30m on one session, how much more should i eat on that day?

Is there an online calculator?

thank you


If you are cycling hard, plan on about 100 calories for 10 minutes of exercise, or about 900 per 90 minutes, half the amount of calories for not going 100% hard.
2007-10-19 11:13 AM
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Subject: RE: increasing calories
thank you very much
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