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Old 08-29-2013, 05:34 AM   #2 (permalink)
FitDay Member
Join Date: Aug 2013
Posts: 2

Originally Posted by rnjane View Post
I have been on so many diets and needed to lose 125 pounds....I am in my ninth week of this life style change and granted I do still count calories I keep them 1300-1600 and go to the gym and exercise in some form 4-5 times a week but I have lost 29 pounds!
Hey rnjane. I was just reading your post and I haven't tried this diet, but I am concerned. 1300-1600 calories is very, very low (especially 1300)!

Please consider calculating your BMR and making sure you're not under it --likely, given that you're exercising hard--you should be higher than your BMR by quite a bit to keep from loosing muscle mass instead of fat, too).

Let me explain with an example. Let's pretend that a woman, I'll call her Eve, is 35 year old, 5'0 and 250 lbs and dieting. Eve chose to eat 1600 calories. But her BMR is about 1860 calories. In other words, the amount of calories that Eve needs when at complete rest (like in a comma) is 1860. If Eve ate less than 1860 her body would begin believing that she is starving and attempt to hold onto fat. Eve would likely run into problems with binge eating (her body senses she's starving and causes her to strongly crave things). If she somehow successfully doesn't give into binges, she will almost certainly plateau in her weight loss.

Eve drops more calories to 1400/day (a poor way to deal with a plateau because it makes the body even more convinced it's starving) but she drops more weight. Let's say that after several plateaus Eve is eating 1100 calories and successfully hit a goal of 150 lbs. She's lost 100 but paid a big price. Her body is primed and ready to regain weight. She's lost the weight far too quickly and so she's lost muscle mass (which is bad for metabolism). Now she eats something outside of her strict diet (she's at her goal weight, after all) and begins to gain weight--and quickly! Very likely she will quickly regain her previous weight and even pass it. This is the path of a yo-yo diet and it is most likely to happen if one eats too few calories while dieting. One's BMR is the very bottom level that one can eat below safely. (And I would argue that it's almost always too low as well).

1600 calories is the BMR of a 35 year-old woman who is 3'8 and 205 lbs. If you are taller and/or heavier than this (or younger, because younger people tend to have more muscle mass), please look into eating more. Consider figuring out how many calories you need to maintain your current weight including all the exercise you do and aim for 200-300 calories below this each day.

Good luck. I hope you find a way to your goal.
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