Calling GIJane ........

Is it possible for the body to go into starvation mode when it is getting 1600 - 1900 daily?

I was on this regime for two months with a deficit of about 1700 cals and I was happily losing 4.5 lbs per week. But then I hit a plateau for three weeks.

Thanks

BuffaloMatt

well, I'm not gi-jane, but I'm sure she'll chime in eventually.

Dieting & Metabolism (explains starvation mode)

I doubt you have hit a starvation mode, although with a deficit of 1700 you were losing awfully fast, and it's possible.  You are saying you have lost about 35lb in the last two months?  if you were losing 4.5 per week, I suspect the deficit was even bigger than that.  That is very fast weight loss and basically unsustainable.  You should never lose more than 1% of your bodyweight per week.

As you are already at a very low calorie load, you probably need to jump start with some cardio exercise (if not already doing so) and some strength training -- which will require a bump up in calories.

The problem with starting with low calories is that there is really no place to go from there.  If you start high and exercise, then you can always drop a couple hundred cals with little to no problem.

 

 

I'm not her either, but I've heard (read) that continuously having a 1000+ calorie deficit can lead to a plateau (I assume via starvation mode but I'm not sure).  You'll probably want to lower that deficit ASAP!

The two common causes of starvation mode are a) drastically too little food and b) very long-term dieting - even with a modest deficit.  1600-1900 would be fine if you were sub 200lbs.  Circa 300lbs and assuming you're reasonably active you need about 3400 cals a day to maintain your weight.  If you were completely sedentary this would come down to 2400.  I don't know what activity level you'd say is right but, for argument's sake, split the difference and say 2900?

To get your flagging metabolism back into shape therefore, you'd have a day where you consume the full 2900 cals... try introducing some new activities (long walks are particularly effective)... and then revert to about 2200 as your regular target from that point.    If you're more active than I'm giving you credit for, the numbers would be a maintenance day of 3400 cals and then to go with 2500 ongoing.

Thanks for your prompt replies. That article was interesting too.

The only exercise I get has been a forty minute walk which I have just increased to one hour. I am also trying to incorporate 45 mins of Yoga each day.

I should mention that I also take Xenical (Orlistat) which would have the effect of reducing calories further.l

I am glad you mention walking as effective. Is that enough for cardio and strength?

After 40 years as a couch potato I am a little phobic of gyms : )

 

Walking is fantastic exercise.  Someone will come along in a minute and say 'oh you absolutely need to do weights!!!'.  But I think from a starting point of 'no exercise at all' you are making a HUGE difference to your health and weight by getting in a brisk 40 minute walk and some yoga.... both of which make you 'lightly active', incidentally so you're looking at 2500 cals a day for weight-loss.  And yoga has a lot of strengthening elements.

As you get slimmer you may find you suddenly acquire more energy and want to try out different activities.  Stick to things you enjoy doing and if that means staying out of sweaty gyms (and I loathe the places myself) then so be it.   My exercise of choice is hill-walking.  Two weeks ago I spent 5 days tramping 40 miles around the hills and dales at a coastal spot.  Much nicer than being confined to an elliptical trainer like a demented hamster on a wheel!

Xenical inhibits fat absorption. If your 2500 cals are low fat that won't affect the medication.  Then again, if you can stick to 2500 cals, do exercise and keep losing weight... you probably don't need the Xenical....

Thanks.

Are you really Demi Moore?

Wish I had her money. :-)  I follow a largely Low GI diet and a newspaper article I read nicknamed people like me 'GI Janes'.