Hello,
Based on your knowledge/past experiences, what is the MINIMUM caloric intake in one day to lose fat but not muscle? I know it's a balancing thing because I don't want to lose muscle, just fat.
I do full body weight training 3 times a week, and always have skim milk afterwards.
I have at least 450 calories of protein one day. I eat mainly vegetables, 2 servings of fruit approx and no carbs.
Would it be wise to include more protein, and less fruit?
I am going on holidays in 20 days, so this is not permanent. After that I will eat more.
1100 calories/day, 5 hours of cardio and 3 hours of weight training a week, + yoga
Would you suggest doing the 5:2 diet?? I am 18, 164cm, 52 kg.
I really don't care how many calories, and how eating that little will be very hard. I'm up for the challenge, just need to know the MINIMUM number of calories.
Thanks!:)
Calories to lose fat and NOT muscle!
Moderators: Boss Man, cassiegose
-
Athena.delta
- STARTING OUT
- Posts: 3
- Joined: Sat Nov 16, 2013 3:29 am
Re: Calories to lose fat and NOT muscle!
Hi Athena 
.
Everything I'm going to say in this message is not done to chastise you, I just want you to know that, because you're a part of the community I serve and I want you to get what I see as the right kind of care, so your long-term health is advised on and looked after by us and you and I know you will understand reasons for not saying sure eat how you want to for 3 weeks, because I just can't and you deserve better than that.
The requisite amout of calories you would benefit from are the kind of caloric levels that I suggested to you in other response.
Regardless of your unhealthy temporary eating plan, your insistance on losing a small amount of weight, that you probably don't need to lose as quickly as you think you need to, is something you should avoid persuing in honest opinion and I wouldn't be reiterating stance to you if I didn't care.
Your body is not in an unhealthy state at the moment, as you're only 114.4lbs, so there really is no need to be obsessing to any extent about the 4kgs, (8.8lbs), because you are going on holiday.
Going on holiday makes people do unfortunate things, including overdoing it on sunbeds for 2-3 weeks thinking it will not cause any skin damage, or not damage that can't be reversed
and the same applies to people who are trying to use quick eating plans, or excessive activity, or both, to achieve a desired result. It doesn't matter whether the person causes themselves some kind of skin and / or metabolic damage for 2 weeks, 3 weeks, 4 weeks, 6 weeks etc and jusitfies it by saying they won't do that again after a holiday, so it's okay as it's not an every week kind of thing, because it's still creating the potential for physical damage that might become permanent.
There is however such a thing as BMR, (Basal Metabolic Rate), which is the minimum amount of calories required per day to maintain a healthy metabolism, but that would be based on your activiy levels as well, as a sedentary persons BMR even someone of your sort of age and weight, would almost certainly be lower than the one you would require, so if you calculated the BMR of someone your weight and age who was sedentary, by using an online BMR calculator, you could be causing potential harm to your metabolism, even for a few weeks, by eating what would be just enough for them, but not for you.
You could adjust your body mass by 4kg's in time, but believe and trust me when I tell you if it takes 4-8 weeks instead of 20 days then it would mean nature was telling you the right way to go about it. Your body is a precious thing and I want you to be proud of trying to look after it and do good things, but your insistance on quick weight loss even for nearly 3 weeks, is not an answer.
You will probably look amazing anyway I would suggest, even if you ended up only losing 2lbs, (almost 1kg), by the time you holiday comes around. I imagine that in your own way you are a beautiful young Lady and you don't need to be obsessing about how you could look so much. if you were willing to give yourself a few more weeks to lose the weight, bearing in mind that on holiday you would be less likely to stick to any eating plan so much and probably have reduced exercise levels or possibly none, so you might gain most of what you lost back before it's over, maybe even more.
So what would be the point of you losing let's say 4lbs in an unhealthy way and then effectively gaining most of it back and being a bit frustrated that you looked a bit worse 2-3 days before you went home.
You might as well try to lose a bit of weight using healthy methods, as I mentioned on other post, accept a little bit of gain might happen while you're away then get back to doing what you were doing before you left, which is eat well and train hard but sensibly.
I will support anything you want to do that entails healthy eating habits and good but not excessive exercise levels and if you still wanted to be part of this site in 10 years, assuming it was here and I was still here, I would still support and encourage the efforts of people like you because that is part of what I volunteer and choose to do here, but out of care and a self developed sense of duty to you as a good member, I will never blindly ignore nor condone an eating plan like yours, however temporary it is, because I would be letting any member I choose to help and support down in eyes and letting them cause themselves potential physical damage and hurt, regardless of how long that damage and hurt was being inflicted on the persons body by that person.
I'm sorry if this stance to your wishes is not what you wished to read, but I will gladly support your potential for a physically strong, fit and healthy body that will last a lifetime and when you have days where you feel confused or have sensitive, personal stuff to deal with, I will support members in a discreet and private one to one setting via PM messaging, so that their emotional and mental wellbeing are looked after as well as I think possible and so they can continue to develop and enjoy increased physical health.
I am proud of you for choosing to look after yourself and I want you to know that, as reaction to your eating plan is not an act of distain but of care and support, but as far as that goes, if you persist with asking questions about whether it's any good and choose to go through with it, it will not be something I will support, because you deserve better from someone like me, than to say sure it's only for 3 weeks eat badly I don't mind, because your health is too important to me for me to sell principles down the river.
If you choose to look at your body as a more long-term project and not obsess too much about looking good for a holiday, then I think myself and others have the ability to look after your needs, but if you want us to act with a lack of care and negligence, by being accepting of your temporary eating plan, then I'm sure I speak for the regulars when I say we cannot.
If you really care about yourself Athena, then please don't worry too much about your holiday weight and let us do what we know we can to support your lifelong physical potential and to look out for you in ways we prefer. We are here for people, but not when people ask us to potentially support or accept decisions we know are wrong for them.
I'm sending you a BIG HUG, because I want you to know I'm not being unsupportive or mean, just honest and caring with you. You deserve that.
.Everything I'm going to say in this message is not done to chastise you, I just want you to know that, because you're a part of the community I serve and I want you to get what I see as the right kind of care, so your long-term health is advised on and looked after by us and you and I know you will understand reasons for not saying sure eat how you want to for 3 weeks, because I just can't and you deserve better than that
.The requisite amout of calories you would benefit from are the kind of caloric levels that I suggested to you in other response.
Regardless of your unhealthy temporary eating plan, your insistance on losing a small amount of weight, that you probably don't need to lose as quickly as you think you need to, is something you should avoid persuing in honest opinion and I wouldn't be reiterating stance to you if I didn't care.
Your body is not in an unhealthy state at the moment, as you're only 114.4lbs, so there really is no need to be obsessing to any extent about the 4kgs, (8.8lbs), because you are going on holiday.
Going on holiday makes people do unfortunate things, including overdoing it on sunbeds for 2-3 weeks thinking it will not cause any skin damage, or not damage that can't be reversed
and the same applies to people who are trying to use quick eating plans, or excessive activity, or both, to achieve a desired result. It doesn't matter whether the person causes themselves some kind of skin and / or metabolic damage for 2 weeks, 3 weeks, 4 weeks, 6 weeks etc and jusitfies it by saying they won't do that again after a holiday, so it's okay as it's not an every week kind of thing, because it's still creating the potential for physical damage that might become permanent.
There is however such a thing as BMR, (Basal Metabolic Rate), which is the minimum amount of calories required per day to maintain a healthy metabolism, but that would be based on your activiy levels as well, as a sedentary persons BMR even someone of your sort of age and weight, would almost certainly be lower than the one you would require, so if you calculated the BMR of someone your weight and age who was sedentary, by using an online BMR calculator, you could be causing potential harm to your metabolism, even for a few weeks, by eating what would be just enough for them, but not for you.
You could adjust your body mass by 4kg's in time, but believe and trust me when I tell you if it takes 4-8 weeks instead of 20 days then it would mean nature was telling you the right way to go about it. Your body is a precious thing and I want you to be proud of trying to look after it and do good things, but your insistance on quick weight loss even for nearly 3 weeks, is not an answer.
You will probably look amazing anyway I would suggest, even if you ended up only losing 2lbs, (almost 1kg), by the time you holiday comes around. I imagine that in your own way you are a beautiful young Lady and you don't need to be obsessing about how you could look so much. if you were willing to give yourself a few more weeks to lose the weight, bearing in mind that on holiday you would be less likely to stick to any eating plan so much and probably have reduced exercise levels or possibly none, so you might gain most of what you lost back before it's over, maybe even more.
So what would be the point of you losing let's say 4lbs in an unhealthy way and then effectively gaining most of it back and being a bit frustrated that you looked a bit worse 2-3 days before you went home.
You might as well try to lose a bit of weight using healthy methods, as I mentioned on other post, accept a little bit of gain might happen while you're away then get back to doing what you were doing before you left, which is eat well and train hard but sensibly.
I will support anything you want to do that entails healthy eating habits and good but not excessive exercise levels and if you still wanted to be part of this site in 10 years, assuming it was here and I was still here, I would still support and encourage the efforts of people like you because that is part of what I volunteer and choose to do here, but out of care and a self developed sense of duty to you as a good member, I will never blindly ignore nor condone an eating plan like yours, however temporary it is, because I would be letting any member I choose to help and support down in eyes and letting them cause themselves potential physical damage and hurt, regardless of how long that damage and hurt was being inflicted on the persons body by that person.
I'm sorry if this stance to your wishes is not what you wished to read, but I will gladly support your potential for a physically strong, fit and healthy body that will last a lifetime and when you have days where you feel confused or have sensitive, personal stuff to deal with, I will support members in a discreet and private one to one setting via PM messaging, so that their emotional and mental wellbeing are looked after as well as I think possible and so they can continue to develop and enjoy increased physical health.
I am proud of you for choosing to look after yourself and I want you to know that, as reaction to your eating plan is not an act of distain but of care and support, but as far as that goes, if you persist with asking questions about whether it's any good and choose to go through with it, it will not be something I will support, because you deserve better from someone like me, than to say sure it's only for 3 weeks eat badly I don't mind, because your health is too important to me for me to sell principles down the river
.If you choose to look at your body as a more long-term project and not obsess too much about looking good for a holiday, then I think myself and others have the ability to look after your needs, but if you want us to act with a lack of care and negligence, by being accepting of your temporary eating plan, then I'm sure I speak for the regulars when I say we cannot.
If you really care about yourself Athena, then please don't worry too much about your holiday weight and let us do what we know we can to support your lifelong physical potential and to look out for you in ways we prefer. We are here for people, but not when people ask us to potentially support or accept decisions we know are wrong for them.
I'm sending you a BIG HUG, because I want you to know I'm not being unsupportive or mean, just honest and caring with you. You deserve that
.Re: Calories to lose fat and NOT muscle!
I understand and agree w/ Boss Man but yes if you drop most of your carbs )fruit and milk) then you should definitely see results quicker. Be careful on your trip, because as you know when you add carbs back in to your diet you will quicly see your weight/water weight raise back up. Have fun on your trip!
Re: Calories to lose fat and NOT muscle!
Athena,
Remember - protein helps build muscle and makes you feel more full. Here's what I suggest that REALLY helped me:
When you wake up, don't eat carbs. Just eat protein like eggs and stuff. This works because your body will burn body fat as it has no sugar conversion from carbs. And since your cortisol levels are higher in the morning, your body's insulin response is increased, which means glucose is turned into fat very quickly if it's not used for energy.
So wake up, only eat protein, and your body will tap into your fat stores.
Good luck!!
Sarah
Remember - protein helps build muscle and makes you feel more full. Here's what I suggest that REALLY helped me:
When you wake up, don't eat carbs. Just eat protein like eggs and stuff. This works because your body will burn body fat as it has no sugar conversion from carbs. And since your cortisol levels are higher in the morning, your body's insulin response is increased, which means glucose is turned into fat very quickly if it's not used for energy.
So wake up, only eat protein, and your body will tap into your fat stores.
Good luck!!
Sarah
Re: Calories to lose fat and NOT muscle!
The issue with raised cortisol actually is it could be counterproductive to fat loss, as cortisol I believe can damage proteins, which could affect muscle mass and less muscle means less fat burning potential, so incresase protein first thing is good.
Too much cortisol can actually cause hypercortisolism, (Cushing Disease), which can lead to potential muscle weakness and bone issues aside from anything else.
However I believe a small amount of carbs is fine, as the body can still burn calories and the body is still utilising energy store to some extent even with basic things like cutting up food, opening cupboard and fridge doors, washing hair, getting dressed etc and having some carbs for energy glucose maintenance and fuel for the brain would be good, plus no carbs at all will cause a small amount of ketogenic behaviour and could cause some buildup of ketones in the bloodstream
The carbs needn't be excessive anyway, even if the intake was 10-20g with a meal, that should be adequate if the individual didn't want more than that.
Too much cortisol can actually cause hypercortisolism, (Cushing Disease), which can lead to potential muscle weakness and bone issues aside from anything else.
However I believe a small amount of carbs is fine, as the body can still burn calories and the body is still utilising energy store to some extent even with basic things like cutting up food, opening cupboard and fridge doors, washing hair, getting dressed etc and having some carbs for energy glucose maintenance and fuel for the brain would be good, plus no carbs at all will cause a small amount of ketogenic behaviour and could cause some buildup of ketones in the bloodstream
The carbs needn't be excessive anyway, even if the intake was 10-20g with a meal, that should be adequate if the individual didn't want more than that.