Calorie Question

[Kayla]

After having read some of these posts, I'm curious about something to do with calories.

I realize that reducing one's intake of calories ultimately helps in losing weight - why wouldn't it? What I am uncertain of, however, is whether it's a healthy way to do so. I understand that in some circumstances, it may be the best way to jumpstart weight-loss, but in others, after limiting how many calories you consume, will the weight not just come right back?

Every body, as in the actual physical body, requires a certain number of calories to function metabolically properly. If it's deprived of the number of calories it needs for it's day-to-day processes, won't you get fatigued? I helped a dear friend of mine through an eating disorder, but don't understand completely the logistics of calorie-intake relative to calorie-burning, and am apprehensive to ask her because it's always shakey ground in recovery.

So, I guess my question is: If one is burning more calories than one consumes through cardio and weight-training, why does one need to reduce the calories even further?

Thanks everyone :),
Kayla

[CompassRose]

Originally posted by Kayla
So, I guess my question is: If one is burning more calories than one consumes through cardio and weight-training, why does one need to reduce the calories even further?
One doesn't. If weight-loss is the goal, then essentially, any "deficit" will eventually result in loss.

Reducing calories even further, to a point and for a limited period, may be helpful in breaking "plateaus," but you're absolutely right: you'll suffer for it daily, and reckless returns to old calorie levels WILL result in more or less "bounceback," at least in my experience.

There are a couple of other factors. First, if you're calculating your requirements and burn based on some standard formula, you may find that even though you "should" have a deficit, you're just not losing. Your metabolism is slower than the averages used for the calculator, or more efficient at fat storage, and you may need to reduce intake further. Paradoxically, though, if you are already eating too little, your bod may be overreacting by going into a "ohmigosh famine" mode—result: slower metabolism, more efficient fat storage.

I've also found, in my experience, that a calorie is not always a calorie. My metabolic rate does seem to fluctuate, based on factors ranging from amount and type of exercise to current weather conditions. But I've also found that certain "modes of eating" seem to promote gains, even if I'm well within or under my "limit". Loads of sugar or "bad" fat (or worse, the two combined), for instance, over a period, WILL make me gain. (Found this out, to my sorrow, over the Holiday of Chocolate.) On the other hand, a consistent diet of "whole foods", fibre, a fair bit of protein, may well cause me to lose, even if I'm eating more than I "should" be calorically speaking. I've also found that I need some fat in order to be metabolically efficient; I stall and start gaining after a while on a very very low fat diet, plus feeling crummy. I try to remember to take my flax and my Udo's Oil.

[Grace]

If you are burning more than you consume through excercise, then of course, it isn't necessary to limit calories any further. The reality is, though, few people naturally eat so few calories that they're able to burn them off with a little exercise (hence the reason most Americans are overweight). I could be off just a little on my figures (so someone correct me if I'm wrong), but it takes approximately 1000 -1200 calories a day just to exist (assuming you were lying down all day - you still need calories to breathe, keep your heart pumping, etc.).

Most people don't do much exercise at all, and therefore limit calories to lose weight. But if you are exercising a lot, and/or very intensively, you can afford a lot more calories and still lose weight. One pound of weight = 3500 calories. So what many people do is figure out what they normally eat in a day. Let's say that's 2500 calories. They can then choose to cut back 500 calories a day, for a weekly deficit of 3500 (= one pound), or they can do a combination of food and exercise, burning say, 300 calories five days a week (1500), and then cutting out 500 calories in food a day, which would equal more than 3500, or more than a pound a week.

Now, the numbers don't work exactly like that, as many who are trying to lose know. Muscle requires more calories to stay alive, so as you get fitter, your bodies basic caloric needs change a little. But it's a good guideline. The bottom line is you just need to burn more than you consume to lose, and you can do that by cutting calories, exercising, or both. And I think the majority of people underestimate the number of calories they eat in a day, so that's why it may seem to you that it might be unhealthy. It's pretty hard to eat too little - our hunger response makes that very, very unlikely.

[Kayla]

Wow, thank you so much for the replies. It's very much like a science, eh?

When I have friends that get too wrapped up in dieting (eek) or losing weight, I just have to think how much easier life would be if we ate right (according to what our body told us) and gave ourselves an adequate amount of physical activity through exercising and just being active. It sounds so simple, you know?, but for many proves to be harder than it has to be due to other time commitments and different life styles.

I've found that, unfortunately, I'm not the athletic physical goddess I'd like to be :rolleyes: ;), and because of that, I really have to talk myself into wanting to exercise. After I get into a pattern of it, though, I find I love it.

I think of it this way, and this might help some people out: Start realistically. If you haven't exercised in weeks (even months), tell yourself you'll get out for ten minutes. Then do it, and most likely, you'll stay out longer. Also, if you don't like to exercise, don't necessarily tell yourself otherwise, because maybe you don't. Say to yourself, "I may not like this, but I have to do it. I'm a healthy person mentally, and I want to match that physically."

One last thing, (then I promise I'll shut up :rolleyes:!), is for me, the gym is boring for cardio. I need, and crave, a change in scenery - so I run outside, and run in different places all the time.

Anyway, thanks again for the posts, and good luck to everyone here :)

Kayla

[Chiffonade]

after limiting how many calories you consume, will the weight not just come right back?

Not if you make yourself understand that a change in eating is a lifelong commitment. The "temporary" component of healthy eating is what puts weight back on someone who has lost it. That's why things like The Hot Dog Diet and Atkins don't work: YOU CAN'T LIVE ON THEM. Undertaking a regimen of healthy eating and calorie expenditure can't be viewed as something "temporary," or the weight is destined to return.