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01-26-2007, 04:41 AM
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#1 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,517
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Starvation Mode and Plateau Prevention
Starvation Mode and Plateau Prevention
Obviously, to lose weight, you want to be eating less than you burn a day, but how many calories less?
Doctors suggest that you eat between 500 and 1,000 calories less than you burn, however it is recommended that you should actually try for a deficit of only 500-750 calories a day. A 1,000 calorie a day deficit can both lead you to over-excercising or simply not eating enough. Remember, this is not a race. You aren't competing against anyone but yourself.
As you've no doubt heard, one pound of fat = 3500 calories. So, a loss of 500 calories a day is equal to one pound of fat lost a week. Slow and steady and totally maintainable.
No doubt, though, you've seen the fallacy of the first law of weight loss. You can actually strive to eat 1,000 or 1,500 calories less than you spend, right? Then the weight will be pouring off! Actually, that's not correct, because if you eat far less than you burn, your body rebukes you and slows down your metabolism.
It's suggested that there's a line - that if women eat less than 1200 calories a day or men eat less than 1500 calories a day, then their bodies will slow their metabolism down and they'll be unable to lose weight. This effect is often mistakenly called "Starvation Mode," as the metabolism slowdown originates from your body's impression that you are starving and it needs to do everything it can to help you to survive. Clearly, less is not always more, and much of the art of proper weight loss comes down to knowing how low you should go - and which line never to cross.
If you want advice on dieting or training, then post a question on the Forum.
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02-26-2007, 12:09 AM
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#2 (permalink)
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Coming Up The Ranks
Join Date: Feb 2007
Location: Niagara Falls, Canada
Gender: Female
Training Exp: < 6 Months
Current Goal: Get Fit
Posts: 53
Rep Power: 2 
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Great post. I've heard that explained a couple times but never that simple, understandable and sensible.
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03-08-2007, 10:04 AM
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#3 (permalink)
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Coming Up The Ranks
Join Date: Nov 2006
Location: Illinois USA
Gender: Male
Training Exp: 1-2 Years
Current Goal: Cut Fat
Posts: 80
Rep Power: 3
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ahhh doug u took my article topic ahh
__________________
Current max's/goal for end of 2007
bench 184/200
squat 377/400
Deadlift 416.5x4/500
Hang Clean 135x3/170
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08-07-2007, 03:18 PM
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#4 (permalink)
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Coming Up The Ranks
Join Date: Jul 2007
Location: Southampton
Gender: Male
Training Exp: Just Started
Current Goal: Sex Appeal
Posts: 63
Rep Power: 2
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So, Doug... how do we know how many calories is in a certain food? Don't we have to take in account the salt levels and other stuff or do they add up as calories??? if so, how are they converted?
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08-08-2007, 08:55 PM
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#5 (permalink)
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Seasoned M&S Veteran
Join Date: Apr 2007
Location: Australia
Gender: Male
Training Exp: 20+ Years
Current Goal: Muscular Endurance
Posts: 2,148
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Have a look at these two sites, there are many others, plus just check out the nutrition labels on the packaged stuff and compare the per 100g totals, that way you can compare one article with another as serving sizes vary on the packets.
http://www.nutritiondata.com/
http://www.calorieking.com/ |
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08-10-2007, 08:22 AM
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#6 (permalink)
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Coming Up The Ranks
Join Date: Jul 2007
Location: Southampton
Gender: Male
Training Exp: Just Started
Current Goal: Sex Appeal
Posts: 63
Rep Power: 2
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Quote:
Originally Posted by Doug
if you eat far less than you burn, your body rebukes you and slows down your metabolism.
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Any weight i put on during the day with my 5 meals seems to disappear overnight. So should i actually starve myself for a while to slow down my metabolism and then eat as much as i am now so the weight would come "piling on"? |
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08-10-2007, 09:20 AM
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#7 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,517
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Quote:
Originally Posted by awyett
Any weight i put on during the day with my 5 meals seems to disappear overnight. So should i actually starve myself for a while to slow down my metabolism and then eat as much as i am now so the weight would come "piling on"?
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No, it is normal to gain weight during the day, depending on what you have eaten, water content, bowel movements, timing for digestion of meals, etc.... |
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08-10-2007, 11:52 AM
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#8 (permalink)
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Coming Up The Ranks
Join Date: Jul 2007
Location: Southampton
Gender: Male
Training Exp: Just Started
Current Goal: Sex Appeal
Posts: 63
Rep Power: 2
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so is it also normal to lose it all at night? if so... then no gains in one day would mean no gains in a week and no gains in even a month, yeah? or is it that the gains are so small that the scales aren't sensitive enough to see a difference? Yeah... it could be that actually... maybe i'm just paranoid. Oh well.. awaiting your reply  |
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08-10-2007, 12:04 PM
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#9 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,517
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Quote:
Originally Posted by awyett
so is it also normal to lose it all at night? if so... then no gains in one day would mean no gains in a week and no gains in even a month, yeah? or is it that the gains are so small that the scales aren't sensitive enough to see a difference? Yeah... it could be that actually... maybe i'm just paranoid. Oh well.. awaiting your reply |
Hi, your not losing it at night, your gaining it in the day, the best time to weigh yourself is first thing in the morning after being to the toilet, and also the first thing in the morning is the best time to have a look at yourself in the mirror for how you look....
If your goal is to gain weight then you should be looking for a 1 lb gain per week..... |
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08-10-2007, 12:28 PM
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#10 (permalink)
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Coming Up The Ranks
Join Date: Jul 2007
Location: Southampton
Gender: Male
Training Exp: Just Started
Current Goal: Sex Appeal
Posts: 63
Rep Power: 2
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and with suppliments, more?
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