Training & Nutrition - Huge calorie deficit, unintentional...
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07-23-04, 11:47 AM
I'm curious to know what it takes to make your metabolism slow down in regards to a calorie deficit. Just one day of a large deficit? A week? I'm not usually a calorie counter, but I thought I'd give it a try last night, and I went back and counted up everything I'd eaten that day. It wasn't hard, because most of my foods come out of cans or single serving packages. Anyway, I had consumed only 1420 calories (not starving myself, just not paying attention to what I'm eating). I had also gone on a ride where I maintained about 14.5 mph for nearly 60 minutes. I'm a big guy, and most online calculators I've found indicate that I need anywhere from 2300-2500 calories to sustain my weight, based on an inactive lifestyle.
I didn't intend to go so far in the hole (I'm not really "watching" what I eat), and I'm going to make an effort to take in more calories throughout the day from now on. Chances are, I've had other days like this.
My main question: How could I know if my metabolism is slowing down to account for the low calorie intake? Do I just watch the scale and see if it stops moving for a week or two? And if it is, how do I get it back to normal? I've lost a little over 20 pounds in the last 3 months (compliments of cycling and a near-absence of beer), and I don't want to stop there.
07-23-04, 03:06 PM
The exsorsize tends to increase basal metabolism(total calorie need sitting on the couch) so I don't think you have many worries. Average tempature also effects it quite a bit though as calories are a measure of energy and heat = energy, it may not be possible where you are but keep your house in the 65f range during the winter and just turn of any heater in the spring -summer, and avoid extra clothing as the whole point is to be a slight bit on the cool side so your body must generate more heat. Eat breakfast so you break the overnight fast as quickly as possible.
It's been shown that winter exersize burns more fat than summer partly from an increased basal met. partly because you can, and tend to, work harder without over heating.:) No worries, just watch the scale like you said.
[EDIT]Oh and the hot stuff in chile peppers will increase calorie burn by quite a bit maybe it just reduces calorie absorbtion, but the say up to a 10% change anyway. It also increases apetite some, but this may just be a the bodies reaction to an increased calorie need.
1420 calories is probably too low, especially if you're exercising. At that low a rate of intake, you risk putting your body into "starvation" mode which will slow down your metabolism and interfere with your ability to exercise effectively. Also, at that low a level of intake, it becomes quite difficult to get sufficient vitamins and minerals (unless you're taking lots of supplements).
That said, your rate of weight loss is close to ideal. Most authorities recommend losing weight slowly and steadily (0.5-1 lb per week).
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07-29-04, 09:34 PM
Hehe - not on a Mac, I can't :)
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