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  1. #1
    Trusted Advisor Doug's Avatar
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    Default 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.
    Doug

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  2. #2
    Coming Up The Ranks Fox_girl's Avatar
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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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    Coming Up The Ranks OrangeCrush's Avatar
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    ahhh doug u took my article topic ahh
    Current Weight 250lbs
    Goal Weight 170lbs

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    Coming Up The Ranks awyett's Avatar
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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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    Seasoned M&S Veteran macca's Avatar
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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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    Coming Up The Ranks awyett's Avatar
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    Quote Originally Posted by Doug View Post
    if you eat far less than you burn, your body rebukes you and slows down your metabolism.
    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"?

  7. #7
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by awyett View Post
    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"?
    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....
    Doug

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  8. #8
    Coming Up The Ranks awyett's Avatar
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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

  9. #9
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by awyett View Post
    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.....
    Doug

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    Coming Up The Ranks awyett's Avatar
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    and with suppliments, more?

  11. #11
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by awyett View Post
    and with suppliments, more?
    What supplements, if you mean protein, then that is counted towards your protein and calorie intake in the day...
    Doug

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    I've seen a lot of information on starvation mode, how to avoid it, and how to zig zag, ect.

    But I haven't seen much information on what to do to get your metabolism back up a running if you have a weak metabolism or if you've entered into a prolonged period of lower metabolism.

    Is it as simple as raising your calorie intake to maintenance levels and continuing to work out? How long should one do this before reducing calorie intake again if cutting?

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    hey doug i wanna improve my diet but im not the smarted person and dont no all the calories and all that and i really cant b botherd making meals when every i wanna eat i have access to alot of fruit and veg and i drink protein after every weight session just looking for some tips on eating i also love jelly beans dont think taht helps but n e way lol

  14. #14
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by 6pac_matt View Post
    hey doug i wanna improve my diet but im not the smarted person and dont no all the calories and all that and i really cant b botherd making meals when every i wanna eat i have access to alot of fruit and veg and i drink protein after every weight session just looking for some tips on eating i also love jelly beans dont think taht helps but n e way lol
    lol....As the saying goes "You are what you eat" lol

    The thing with training nutrition is if you want the results you have to put a bit of time into getting the diet right, it doesnt take that long to sort things out, and once you know the nutritional content of your favourite foods, and portion sizes then you would be able to knock a proper meal out no problem.

    "Failure to plan, means, planning to fail" (thats another favourite of mine)

    Have a look at the links contained in the first post in This Thread
    Doug

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