Sport Starvation Mode

Sport Fitness
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archaic9

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I was wondering...how long it will take my body to break its starvation mode?
I WAS eating between 1000-1100 cal everday for about a year. I run for 70 minutes 3x a week on small hills, and strength train for 1 hr 3x a week. I went to a nutritionist who said I was eating not enough calories and gave me a new diet plan roughly of 1500 cal. Problem now is I put on 20lbs even though I never stopped my exercise regime. I eat fruits,veggies, and protein with little refined carbs. I want to drop this weight at least 15lbs but the only way I know how is to go back to a low-caloric diet!
 
You should be eating at least 1500. What does your diet look like?
 
Don't go back on a low calorie diet. Did the nutritionist have you increase the calories by that much all at once? I work with people on metabolism recovery plans and I never have anyone increase their calories all at once. It's a slow and gradual process. Increasing all at once causes significant fat gain, as you've seen.
When I do metabolism recovery plans, once someone has gotten their calories up to the desired range I do calorie cycling plans. You may want to consider that. I don't know enough of your history to know if that's right for you.

Sarah
 
yes that's exactly the plan she gave me, jumping to 1500cal. but i think i had to b/c i had 16% body fat (plus not enough muscle) and had lost my menstrual cycle for 10months. What's calorie cycling?
 
Wow, 16% is not very low to lose the menstral cycle. That usually does not happen until much lower. Personally even so I do not recommend clients to increase cals that drastically because it leads to so much frustration. That's a lot for the body to adapt to all at once. But, that's just my practices. Different people have differen theories.

Calorie cycling is just as it sounds.: calorie levels vary from day to day. It's pretty strategically set with high, medium and low calorie days and it's designed to boost the metabolism.

Sarah
 
Listen to your nutritionist. If you lost your period for 10 months, were eating that few calories, were 16% body fat, had no muscle tone, and worked out that much.... I won't say it, but I am glad your nutritionist brought you up to 1500 calories right away.

Forget the weight you gaines. It is healthier than were you were. Now, moving from that point... how tall are you? What is your weight? What is your age? What is your body fat %?

This may be a healthy weight for you. You just may not be used to it. So give us some stats and we can help more. Running for 70 minutes every day is not best. And strength training for 60 minutes is a lot too.

I think (just assumptions here) that you need to re-evaluate your fitness routine. It needs to match your goals and your nutritional menu.
 
I think this is what my body is going through at the moment. I was on 1100 kcal a day diet but since increased my intake to 1600-1700 and ballooned. The thing is I do feel hungry every 2.5-3 hours so I guess my metabolism is working. How long does it take for the body to adjust and stop thinking it's starving?
 
Trainer Lynn said:
Forget the weight you gaines. It is healthier than were you were. Now, moving from that point... how tall are you? What is your weight? What is your age? What is your body fat %?

This may be a healthy weight for you. You just may not be used to it. So give us some stats and we can help more. Running for 70 minutes every day is not best. And strength training for 60 minutes is a lot too.
I'm 5'4" 135lbs 17 and current bf unknown.
Click to expand...
Click to expand...
 
Keep eating the level of calories your nutritionist gave you. You may want to talk to him/her about your weight gain and see what they suggest.

You are not over weight, but I can tell you want to tone up. I would simply continue strength training and continue cardio. I would just reign in on your time though.

Working out too much WILL cause you to hold on to fat. That may be what you are doing. That coupled with a weak metabolism is not a good thing.

Give it some time to balance itself out. Try not to worry about the scale. It's horrible anyways. I am in the best shape of my life and weigh the most I have ever weighed.

Talk to your nutritionist again... and get a bit more focused with your routine. You'll be happy then :)
 
Thank-you!
 
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