I’m trying to lose weight and was told that hwo I eat about 800-1000 calories a day is too low and lowers my metobolism which will prevent weight loss. I’ve looked up some meal plans and can’t really afford stuff like chicken breast, steak, or salmon every week. So that is why I’m wondering how I can eat 1500 calories a day. Are there some alternatives that I can do?
Also I’d like to ask, say I exercise and burn say 500 calories would I have to eat those calories back or no? I ask cuz I’ve been told yes and told no.
As far as I know: forget this thing about the lowered metabolism. Your body needs the energy it needs for basic functionality.
You may feel less active, lowering the energy used above the basics, but still your heart, lungs, brain, temperature management and all the other stuff need roughly the same energy. If your body does not get it from food then it will use up the fat.
But eating this low level of calories you must make sure that you consume all needed vitamins, minerals and enough protein.
And being less active may end up in a decline of muscle mass. In the end that may lead to lower basal metabolsk hastighet, but not your metabolism shutting down.
So then that lower metabolism stuff isn’t true? I was told that because I’ve also lifted weights to get muscle and was told that since the calories i eat will lower my metabolism I won’t gain the muscle and lose the weight I want.
No, it’s not. Just a coping mechanism for people to feel better about not being able to stick to a diet necessary for weight loss. Calories in, calories out. Maintaining a calorie deficit (i.e. consuming less than you burn) is what results in weight loss.
Metabolism does play a part, but people of all metabolisms can lose weight.
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Ik when I tend to use fat loss and weight loss interchangeably
There is a great book in German called " Fett Logik überwinden" ( Overcome fat logic) that scientifically clears up a lot of the myths around gaining and losing weight. What you write about are the classics mentioned in this book.
You need the protein and minerals as building blocks for the muscles. That is why you need to take special care to ingest enough of them with that low calories.
More muscles burn more energy even when idle, that helps losing weight. Looks like you did that right.
I see, looks like the book is available in English.
Conquering Fat Logic
How to Overcome What We Tell Ourselves about Diets, Weight, and Metabolism
Nadja Hermann
If you’re running on a deficit it will inhibit muscle growth yes because your body won’t have the materials it needs to build new muscle as quickly (this could also be the case if you weren’t on a deficit but eat a garbage diet) but that doesn’t mean you won’t make gains at all. Whoever’s telling you this metabolism stuff probably doesn’t know what they’re talking about and it shouldn’t be what you’re focusing on. Start with lowering your calorie intake and go from there. I’d suggest getting a calorie tracking app to help you figure out a diet plan that keeps your carbs/protein/fat in order and do moderate workouts while you’re dieting. I’ve used myfitnesspal in the past but I’m sure there are other options.