Thread: need your help

What about exercise? Sounds to me like you are doing
something hazardous to your health.

In my mind, there is only so much you can achieve with
just your diet and the rest has to be done by cardiovascular
exercises where you have a high heart rate.

Also, what do you consider "becoming overweight"?
Most people have a big stomachs, even though they have
a low body fat. People like Ronnie Coleman have a huge
waistline, it isn't slim as it appears when they are flexing.

Don't be afraid im like that also scared to eat more.I find when i don't eat enough i do hold on to fat but when i eat more not to the extreme i actually lean out,have more energy gotta fight the depresion that you might get in the start you might gain i slight bit of fat at first but your body will adjust and burn it off.

Originally Posted by wayoflife

yeah i know a lot of people are probably going to write just eat or not help me at all but i'll take the chance...in hope someone helps...i really need this.

my body i believe is in starvation mode. i have about 300-800 calories a day. im 5'2 female and about 134 pounds. now i know i'm in the normal range for my height not one of those typical 95 pounds when in starvation mode but when ever i eat i gain weight no matter what it is and im carrying my weight around my stomach so i can tell my bodys holding onto the fat. im not as strong as i use to be and its probably the result of me now being more fat then lean.

look i understand that i have to eat more to get out of starvation mode...thats a given..but its all so confusing to me...because i dont want to gain a lot of weight when im already carrying fat..adding more would be a negative.

I understand. Can you possibly post up a pic so we can see the condition of your body? Have you lost a lot of weight recently?

Originally Posted by wayoflife

to get out of starvation mode u have to eat 1200 calories a day and 5 small meals a day to rev up your metabolism right...

Actually, no. The five small meals thing won't do a thing for your metabolism. Meal frequency doesn't impact upon your metabolic rate at all. It's an old myth that's having a hard time dying but there's no validity to it.

Originally Posted by wayoflife

but how do u do this without becoming overweight? any help about getting my body out of this low calorie/holding onto fat/slow metabolism would help me out so much. i understand now after months of reading articles/90x understand how to become lean and lose weight as if i was overweight but i just cant seem to understand how to start this with not being very overweight but rather a person with a very low metabolism and high body fat. sorry for being one of those people with a long post but i really need the help to get this started.

No worries. First up, are you weighing your food and tracking your intake? If not, please start. FitDay - Free Weight Loss and Diet Journal, enter your food and report back with your macros - that's total calories, and grams protein, carb and fat. One typical day is fine if it's the same every day. If not, average a few days' worth and post that up.

^what she said

Yer we need to know what you are actually eating to help you out. are you sure your only eatin 300 to 800 calories a day as that dosent seem like much and putting on weight over that amount seems crazy. you are aware that 1g of carb contains 4calories, 1g of protein contains 4calories and 1g of fat contains 9 calories.
With the infomation you have given i reccommend training in the gym both weights and cardio in the morning also eating more. If your training your burining calories so you wont put on more by eating more as you will be burning it off. I think whats happening is because of minimal fuel from little calories your body is in “starvation mode” (which you already know) this is your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

Your getting older each day so your metabolism is slowing down. Fat on your stomach is generally the first place it starts and the last place it leaves. I think your body is burning muscle mass which makes your stomach more noticable. Drink ice cold water each day aswell and get cabs from low glycemic foods and fats from good sources like fish and flax oil etc.

And built i actually believe that eating small meals regularly will boost your metabolism as your body is buring calories to digest the food its just dependant on what type of foods you are eating. what evidence do you have stating that eating small frequent meals will not raise your metabolism.

Originally Posted by strength is pain

Yer we need to know what you are actually eating to help you out. are you sure your only eatin 300 to 800 calories a day as that dosent seem like much and putting on weight over that amount seems crazy. you are aware that 1g of carb contains 4calories, 1g of protein contains 4calories and 1g of fat contains 9 calories.
With the infomation you have given i reccommend training in the gym both weights and cardio in the morning also eating more.

Not sure where you're going with this. Are you suggesting weight loss is better in the morning? Even if it does, it really matter all that much?

Originally Posted by strength is pain

If your training your burining calories so you wont put on more by eating more as you will be burning it off.

Now you're suggesting the calories you eat near a workout "don't count". This is flat-out wrong. Sorry.

Originally Posted by strength is pain

I think whats happening is because of minimal fuel from little calories your body is in “starvation mode” (which you already know) this is your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

Actually, this is true for ALL diets, starvation or otherwise. I believe the often-quoted figure is "95%".

You can read more about starvation mode here: http://www.leangains.com/2010/10/top...-debunked.html

Originally Posted by strength is pain

Your getting older each day so your metabolism is slowing down. Fat on your stomach is generally the first place it starts and the last place it leaves.

On men. On women, it's often ass/thighs.

Originally Posted by strength is pain

I think your body is burning muscle mass which makes your stomach more noticable. Drink ice cold water each day aswell

This won't make enough of a difference to matter.

Originally Posted by strength is pain

and get cabs from low glycemic foods

GI has long been debunked. Sorry.

Originally Posted by strength is pain

and fats from good sources like fish and flax oil etc.

Fish oil
Flax oil, I would avoid. Not enough of it will convert from ALA to EPA/DHA.

Originally Posted by strength is pain

And built i actually believe that eating small meals regularly will boost your metabolism as your body is buring calories to digest the food its just dependant on what type of foods you are eating. what evidence do you have stating that eating small frequent meals will not raise your metabolism.

Meal frequency and energy balance. [Br J Nutr. 1997] - PubMed result

Originally Posted by www.pubmed.com

Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
Meal frequency and energy balance.
Bellisle F, McDevitt R, Prentice AM.
Source

INSERM U341, Hotel Dieu de Paris, France.
Abstract

Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.

Eating less frequently is easier for appetite control; protein enhances satiety (d'uh!)

Obesity (Silver Spring). 2010 Sep;18(9):1725-32. Epub 2010 Mar 25.
The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.
Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW.
Source

Department of Dietetics & Nutrition, University of Kansas Medical Center, Kansas City, Kansas, USA. hleidy@kumc.edu
Abstract

The purpose of this study was to determine the effects of dietary protein intake and eating frequency on perceived appetite, satiety, and hormonal responses in overweight/obese men. Thirteen men (age 51 +/- 4 years; BMI 31.3 +/- 0.8 kg/m(2)) consumed eucaloric diets containing normal protein (79 +/- 2 g protein/day; 14% of energy intake as protein) or higher protein (138 +/- 3 g protein/day; 25% of energy intake as protein) equally divided among three eating occasions (3-EO; every 4 h) or six eating occasions (6-EO; every 2 h) on four separate days in randomized order. Hunger, fullness, plasma glucose, and hormonal responses were assessed throughout 11 h. No protein x eating frequency interactions were observed for any of the outcomes. Independent of eating frequency, higher protein led to greater daily fullness (P < 0.05) and peptide YY (PYY) concentrations (P < 0.05). In contrast, higher protein led to greater daily ghrelin concentrations (P < 0.05) vs. normal protein. Protein quantity did not influence daily hunger, glucose, or insulin concentrations. Independent of dietary protein, 6-EO led to lower daily fullness (P < 0.05) and PYY concentrations (P < 0.05). The 6-EO also led to lower glucose (P < 0.05) and insulin concentrations (P < 0.05) vs. 3-EO. Although the hunger-related perceived sensations and hormonal responses were conflicting, the fullness-related responses were consistently greater with higher protein intake but lower with increased eating frequency. Collectively, these data suggest that higher protein intake promotes satiety and challenge the concept that increasing the number of eating occasions enhances satiety in overweight and obese men.

More: A Critique of the ISSN Position Stand on Meal Frequency | Intermittent fasting diet for fat loss, muscle gain and health
Intermittent Fasting For Weight Loss Preserves Muscle Mass? | Intermittent fasting diet for fat loss, muscle gain and health

Originally Posted by built

not sure where you're going with this. Are you suggesting weight loss is better in the morning? Even if it does, it really matter all that much?
Training is better in the morning as you can fuel your body for the rest of the day but your right its not that much of a big deal.

Now you're suggesting the calories you eat near a workout "don't count". This is flat-out wrong. Sorry.
No im not saying that

actually, this is true for all diets, starvation or otherwise. I believe the often-quoted figure is "95%".

You can read more about starvation mode here: top ten fasting myths debunked (major update nov 4th) | intermittent fasting diet for fat loss, muscle gain and health


on men. On women, it's often ass/thighs.
Each person is uniquely different, sounds like this person is different (d'uh)

this won't make enough of a difference to matter.

Gi has long been debunked. Sorry.
And no gi has not been debunked. If you eat for instance 100g of carbs from brown rice compared to 100g of carbs from white bread you will turn the rice into glucose alot slower than the bread, which gets sotred at your glycogen cells. What happens if you have to much glucose in your glycogen cells? It converts to fat cells. This is a general rule of nutrition and you seem to be trying to re invent the wheel.

Fish oil
Flax oil, i would avoid. Not enough of it will convert from ala to epa/dha.


meal frequency and energy balance. [br j nutr. 1997] - pubmed result


eating less frequently is easier for appetite control; protein enhances satiety (d'uh!)
appetite control, how bout harden up and get committed.

More: a critique of the issn position stand on meal frequency | intermittent fasting diet for fat loss, muscle gain and health
intermittent fasting for weight loss preserves muscle mass? | intermittent fasting diet for fat loss, muscle gain and health

1

Originally Posted by strength is pain

1

?

Oh, I see. You can't figure out multi-quoting.

This one's glorious:

Originally Posted by strength is pain

What happens if you have to much glucose in your glycogen cells? It converts to fat cells. This is a general rule of nutrition and you seem to be trying to re invent the wheel.

I apologize. I had not heard of glycogen cells, and no idea they convert to fat cells.

Colour my face red!

Originally Posted by Built

Oh, I see. You can't figure out multi-quoting.

This one's glorious:

I apologize. I had not heard of glycogen cells, and no idea they convert to fat cells.

Colour my face red!

ok what i mean is when your blood sugar is too high, your pancreas will secrete the hormone insulin which starts the process

to replenish the supply, glycogen is made out glucose
body cells (also fat cells) are told to use glucose as the one and sole fuel
your adipose tissue can no longer secrete fatty acids (this fuel is no longer desired when there is already too much fuel in the form of glucose around)
the surplus of glucose is synthesized into fat by the liver as your glycogen cells can only hold so much glucose (d'uh). This fat is then put into shuttles, with which the fat is transported to the adipose tissue.(bodyfat) didnt think id have to explain something like this to som1 like you!