Reply to tell me about starvation mode

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[quote=Anonymous]Try having a body composition analysis done. I have mine done periodically at the gym. One of the things it tells you is your basal metabolic rate (BMR)- the # of calories your body uses just to function (pump blood, digest food, breathe, run your various systems etc). It’s how many calories you burn doing absolutely nothing but being alive. This varies from person to person.

Then on top of that #, add an estimate of calories you burn going about your daily life- this can vary greatly based on activity level/how physical your job is. Then on top of that, add calories burned from dedicated physical activity like working out. This gives you how many calories leave your body.

Then figure out- truly- how many calories you take in. Honestly, based on your stats provided, you are probably taking in over 1100 calories a day. I use My Fitness Pal to log my food, pay attention to food labels, and focus on calories calories calories. Everything else (gluten, vegetarian, organic, “clean” etc) is a secondary consideration after calories. I often employ IF and food logging to help keep calories in in check.

At that point it’s a balancing act. Want to lose weight? make sure calories in is less than calories out. Want to maintain? Make sure they’re equal. Be honest with yourself about how much you are truly eating and how much you truly burn when working out (it may surprise you). Some people don’t buy CICO, but it’s so very basic I think we tend to complicate things.

I’m not sure I buy starvation mode... maybe it’s a thing for famine victims or extreme anorexics, but I’m not sure it applies to otherwise healthy people cutting back on calories to lose weight.

You can raise your natural BMR(aka metabolism) by building muscle! I also believe in the lasting calorie burn of a good cardio workout. After my last baby I weighed 158. I had a body comp analysis and my BMR was 1409 calories. As I lost the baby weight, my BMR calories dropped to 1323 (136 lbs, the less you weigh your body needs less calories). At that point I started recomping and putting on some muscle. I’m now at 134, but BMR calories is up to 1421. So even losing another 2 lbs, I still raised how many calories I need by Losing fat and gaining muscle. [/quote]

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