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intuitive eater but still at 1300 cal/day
05-17-2016, 02:55 PM
Post: #1
intuitive eater but still at 1300 cal/day
Hi all, new here happy and I have one question.

I stopped dieting in my 20s (I'm 36 now) to become an intuitive eater. I eat when I'm hungry, I stop when I feel satiated.

15ish years later, 2 kids and a desk job, I wanted to do something, get more active, get out of my sedentary state.

I started working out 5 days a week (30 min) using fitness blender workouts. After a month, I see no results. No inches gone, weight is still the same, still very tired.

I started logging my food to see if I was eating too much and to my surprise I eat around 1300 cal/day. BMR is around 1360.
Soooo that means that I'm under-eating while following my hunger? without even dieting ?
Could this be my body so used to my sedentary life ?
My weight has always stayed in the same range but started to go up last year.

should I just keep on working out the same and eat more ?

I don't like going over my food needs. I'm a 1400 tonight and I know I need to reach 1700 but my stomach isn't ready to add any food at that point Undecided

what do you think I should do ?
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05-17-2016, 11:15 PM
Post: #2
RE: intuitive eater but still at 1300 cal/day
First of all, welcome! Glad you have joined us over here!

One thing to remember is that after under eating for long periods of time, we tend to lose those hunger cues/sensations. We simply don't "feel" hungry... That is one thing that you will notice as you start to increase your intake ... at first you will feel like an over-stuffed turkey, and then suddenly one day you will start feeling hungry again. This is a good sign that your metabolism is kicking in and getting revved up again. That hunger is a good thing!

Since you are eating (intuitively) below your BMR, you have recognized that you are obviously not eating enough. Since you are maintaining or even gaining while eating at this low level, what has happened is that your metabolism has simply adapted downwards and adapted to your low level of intake. Increasing your calories slowly over time will eventually reverse this process.

Have you gotten a chance to read the Metabolism Reset Guide? If not, I would strongly recommend taking a peek at that and see if it answers any of your questions that you may have about the process:

http://eatmore2weighless.com/the-metabol...set-guide/

If you have not already, read that and see if any of it resonates with you. Come back and we will be happy to answer any questions you may have and to make sure you get started on the right path! We are here to help you..

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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05-18-2016, 04:48 AM
Post: #3
RE: intuitive eater but still at 1300 cal/day
Thank you so much Anitra for the warm welcome. I'll read the metabolic reset post right away.

I also started adding a bit more proteins (I eat mostly vegetarian) because I was around 40g a day.

I hope all this will make me at least less tired, so I won't blame my job, my kids or even my hubby wink
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05-18-2016, 06:15 AM
Post: #4
RE: intuitive eater but still at 1300 cal/day
alright, I think I'm ready to reach my TDEE for a while and see what happens. Although I've never done a dramatic caloric deficit. I got to 1300 slowly over time because of my inactivity (that led to my metabolism to slow down). Now that I'm working out, I understand that I should eat my calories back and never go under my theorical BMR (but lets face it, it's certainly much lower now).

On the working out front, I do 30mins/day 5days/week of different things (circuit, HIIT, strength with 2x4kg, pilates, bodyweight) and I would like to add heavy lifting to that. Is that realistic ?
For example, if in my program I have a 30min circuit focusing on legs, can I heavy lift with legs the same day ?
I usually workout at home when I come back from work but I have a gym with heavy weights at work that I could use in the morning, would it be a good idea?
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05-18-2016, 07:15 AM
Post: #5
RE: intuitive eater but still at 1300 cal/day
Was the Metabolism Reset Guide helpful? Hope that answered most of your questions, at least for now...

As far as the workouts, that is awesome that you want to incorporate strength training! 3 to 4 days a week is ideal for that, and more is definitely not better. Your body needs the time to recuperate and heal between workouts (so, no you would not want to do back to back leg workouts). You will want to find a nice periodized program that continues to challenge you as you progress through the program. If you are new to strength training, you really might want to check out the Beginner's Strength Training Manual. Not only is it a great, informative read, but it is a 12 week periodized program too!

http://training.eatmore2weighless.com/be...g-instant/

Haphazard workouts without a plan won't be as successful as one designed with a goal in mind...

If you are doing a reset, you will want to keep the steady state cardio to a minimum (as that can tend to break down muscle tissue) and keep your cardio limited to short 20 minute HIIT workouts one or two times a week, or some nice gentle walks or yoga. The Strength Training Manual has tons of info and tips, and if I am not mistaken it may be going on sale over the Memorial Day weekend. It's a bargain at full price, but if you can get it at a discount, that would be even better! Keep an eye out here, and I will try to post if I hear about an upcoming sale...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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05-18-2016, 01:25 PM
Post: #6
RE: intuitive eater but still at 1300 cal/day
yes that was helpful.

After a bit of thinking, I will continue the program I'm doing right now. It contains a lot of strength and bodyweight. I only have 4kg (10lbs?) dumbells but that will have to do for now.
After upping my daily calories, I was able to do all the reps of the workout for the first time ! I'm so glad I did it happy
I'm a bit anxious about the weight gain but as long as I feel stronger, I think I'll be fine.

thanks.
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05-18-2016, 09:37 PM
Post: #7
RE: intuitive eater but still at 1300 cal/day
Yep, if you are limited on equipment, body weight workouts are a great option! Just make sure you are continuing to progress and push your self further...

Great job on the workout! It's amazing what the body can accomplish when it has the fuel to do so, and doesn't simply run out of gas half way through.

If you take your increases slowly you won't really have to worry too much about seeing big gains on the scale. By taking it slowly, you give your body and metabolism to adapt upwards, much as it adapted downwards in response to the low calorie intake. You can certainly make those increases as quickly as you want, but the faster you go the more likely you are to see some gains, as you may in fact, be eating above your *suppressed* TDEE (until it speeds up to match the increased intake...)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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05-22-2016, 07:50 AM
Post: #8
RE: intuitive eater but still at 1300 cal/day
So far so good. Went to 1800 then 1900 in one week (BMR: 1342 / inactive: 1610 / moderate exercise: 2080). Weight has gone a tiny bit down so it's easier to keep going without questioning it wink . This might be the side effect of the extra proteins I added to my diet though. I try to reach 80-100g a day (I'm 132 pounds). It's difficult to add them when you start at 40g/day.

Thanks for the support happy
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05-22-2016, 09:12 AM
Post: #9
RE: intuitive eater but still at 1300 cal/day
Great update! Yep, as you continue you will notice the importance of protein. Great job!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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05-30-2016, 06:32 AM
Post: #10
RE: intuitive eater but still at 1300 cal/day
update after 2 weeks at 1800 cal : weight is not moving at all.

I've noticed that if I up the protein intake, it goes down a few hundred grams. If I return to my usual protein amounts, it goes back where it was.

The thing is, I'm mostly vegetarian and I find it difficult to get more than 60g a day that way. (I'm not a fan of legumes...)
And RDA say that 60g for me is enough (0.8g to 1g per kg of body weight).

Soooo, should I stay at 1800 and concentrate on proteins amounts or should I up to 2000?
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