Just got a PT and her nutrition advice made me realise I have been perma-dieting

I (31f) have lost lots of weight and gained muscle in the past, but the past 10 years it all was reversed. 1300 calorie target, gym-goer, but still overweight.

I shared everything with my PT and she told me she was shocked at how low my calories have been, wants me to up it to 1800 paired with a workout schedule and water intake.

I initially had a knee-jerk reaction, thought she must be wrong and I couldn't possibly eat that much. My reaction shocked me.

I'm only at the beginning of my journey with her, but I'm fully prepared to relearn how to be truly healthy and happy.

Just wanted to get that out there, not sure if it makes sense or is helpful to anyone, but it's been a huge learning point for me.

in loseitby edpp901New

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87%

RightAnswer4

304

New

You actually found a good trainer. Congrats. Let us know how it goes.

Lanky-Chair-305

New

Agreed- unfortunately lots of trainers out there lack a solid background in nutrition- when diet is truly going to be the driving factor in your body composition. My mindset had always been super restrictive in the past, thank you diet culture, and a trainer back in the day just told me to “go eat a sandwich.” Some actual knowledge about calories, energy balance, and macro/protein intake would have turned my life around at that point. It took a few more decades of spinning my wheels to figure it all out. So good for you. Good luck, be patient, and enjoy what you eat!!

icallmaudibs

New

How does eating more calories help to lose weight?

meesterdg

New

Too low calories can lead to fatigue/general lack of energy which can lead to other things that work against fitness goals. It's not as simple as eat more lose more. It's more like, eat enough to move and stay healthy, then continue to make healthy choices.

Emiru_ko

New

in multiple ways, you can get mentally fucked in that you either get an eating disorder or eat like a bouncing ball (eating huge amounts in periods gain weight then starve yourself to loose it) its not sustainable, you also dont get energy to do stuff as your body wants to conserve energy because it thinks your starving. a healthy diet should not be balanced meaning balanced weight loss and calorie deficit, this allows you to loose weight while being happy and doing it sustainably over time. you can loose a lot of weight by eating 1800 calories a day, take me i loose about 0.5kg a week on a 1800 calorie diet with training.

the only reason you would want to go down to like 1000 calories a day is if your morbidly obese and have to loose weight quickly for the sake of your health.

but for normal people you should focus on loosing weight over a longer period, this allows you to get used to things like training while also not punishing yourself. loosing weight should be something positive not punishing

icallmaudibs

New

Ok so it's safer to increase caloric intake to a sustainable amount. That makes sense if unable to sustain at a very low amount, which is extremely difficult and usually unsafe to do.

So then it's about doing what you can maintain long term?

Emiru_ko

New

yes ideally you should "change" your body gradually that is the most healthy and where you gain the most, its not only easier but its also better since your allowing your body to adapt to less food instead so instead of going around starving all the time your just a little bit hungry maybe. and you should not look at calorie intake as much, you should focus more on caloric deficit as that is where you loose your weight.

informalswans

New

Eating less calories you will definitely lose more weight. However the two issues with eating too little are 1. That it’s unsustainable in the long term so will just be crash diet that fails rather than a sustainable lifestyle change and 2. That your body will suffer from not having enough nutrition/energy/protein which will make you feel crap and have no energy as well as erode your muscles if you keep it up.

That said, depending on OPs height/activity level 1300 is fine for lots (arguably, most) women who want to lose weight given average woman is 5’4 and sedentary.

For example I am 5’6 and reasonably active and my maintenance is shy of 2000 so I would still lose at 1800 but would be extremely slow loss.

icallmaudibs

New

Ok cool that makes sense. For many, restricting calories to that extent is difficult so any improvements are erased during an unfortunate binge event.

OP stated that she had been at 1300 calories for 10 years though, so she's obviously able to sustain her body nutritionally without lapsing into binge eating, so why would increasing to 1800 help her lose weight?

informalswans

New

Yeah it’s almost certain that OP has actually not been eating 1300 calories and is in fact miscounting.

My personal view is that eating “too low” calories is less of a problem because most people are more likely underestimate. The number one thing for people starting out should be learning to count accurately (even if not at a deficit). I think many of the conversations on here about how many calories people are aging are redundant because of overestimating. Lots of newbies who think diets fail because they swear they are aging 800 calories a day and still not losing… less of an issue for those very overweight/men who have a large margin of error hit a big problem especially for short women.

erleichda29

New

I would like to see some kind of citation about the "average woman" and her activity levels and calorie needs.

Trappedbirdcage

5lbs lost

If you're eating too low of calories it can absolutely wreck your internal system and your metabolism. For example you need a minimum amount of calories for basic organ function

icallmaudibs

New

Of course we need to eat enough calories and nutrients for basic functioning, but if that was happening at 1300 calories, why would weight loss increase at 1800 calories?

Trappedbirdcage

5lbs lost

I think, don't quote me on this because I am not educated on nutrition and someone else can come in and tell me if I'm talking out of my ass, but the theory I have for that is that, diet and exercise are both important right? So if you're only barely eating enough to get by diet wise, but you still work out, you burn calories to a point to drop yourself into that harmful deficit area. Plus with so low of calories you're likely not getting the proper vitamins and minerals and antioxidants and such that you need. Boosting it to something like 1800 can allow you the adequate nutrition you need as well as the calories you need, and if you work out you're at a lower risk of working yourself into a dangerous territory.

PurpleAntifreeze

25lbs lost

People can and do get proper nourishment at lower calorie counts than OP claims to have been eating. People can and do sustain athletic activity perfectly well at calorie counts lower than 1300. Those people tend to be short women.

Lanky-Chair-305

New

I think it’s a really good question that comes up with the CICO approach- obligatory not a dietician and obligatory every body is different- but for me it’s had to do with sustainability over the long term. I had a terrible track record of over restricting/ over exercising in the name of weight loss- only to break down after a couple weeks (or months at most), go through the rebound bingeing and subsequent weight gain, and start the cycle again. Not only did it cause havoc on my body but it all cemented in my mind that I was a failure. But with a modest-not aggressive- deficit and focus on protein & fiber I was able to break out of the cycle and lose 100+ lbs over about a year and a half. Yes, at times I felt hungry and uncomfortable, but I avoided the white-knuckly blood sugar roller coaster that I had always associated with weight loss and led to the inevitable binge. In short, slow and steady is a good thing when it comes to weight loss results 👍

KuraiShidosha

36M 6'0" | SW: 315 | CW: 227 | GW: 160

I believe this was studied and it simply isn't true. People's metabolisms slow down during VLCDs and going multiple days with nothing but water, but it's from loss of mass leading to a reduced load on the body, the same that occurs in a "healthy" weight loss plan all the same.

Tiny-Pass3236

New

If you dont consume enough calories your body will burn muscle and perserve fat for energy

edpp901

New

For sure! Yeah although I'm scared, I'm excited to change the old habits.

meesterdg

New

I'll say this, when you increase your calorie intake you will probably bloat a bit. Coming from someone who is also prone to knee jerk reactions, give it time! It will settle

katchur

109

New

You may very likely gain weight in the short term, but remember it’s for a long-term benefit

edpp901

New

Yeah she warned me but said I need to follow completely so she can also see how my body works, whatever it takes for long-term health!

Edit - a word

dot1234

New

Can someone explain to me why more calories would equal weight loss in this scenario?

Edit: damn autocorrect

BagelsAndJewce

95lbs lost

More muscle, more energy to move. What most overweight people really want is physical fitness and that’s achieved by eating the right food in a surplus and working out. But at the beginning you should just be cutting because you need to lose way more fat than you need to gain muscle. Eventually it will flip though.

LazyEstablishment898

New

How can you be overweight at 1300 calories per day for 10 years? Genuine question. Are you sure you’re not underestimating your calories?

LoveOnTheBrayn

New

I'm sure it's not the full story. The full story is probably more like "my goal was 1300 cals a day, ate 1300 cals a day for a couple of days/weeks, couldn't take it anymore, ate between 2000-3000 cals a day for a couple of days/weeks". Rinse and repeat.

edpp901

-4

New

I've hit various plateaus and only tried to reduce calories, never increased

dirigiblejones

New

Personally, I still don't really get it though. If you're eating 1300 calories, going to the gym, and not losing weight at a certain point - that I understand (due to a plateau). But I don't really understand how a person can be overweight with doing that for 10 years?

Daztur

50lbs lost

Two possibilities:

She has a rare metabolic disorder.
She has not actually been eating that few calories.

roulard

New

Metabolic adaptation for women is very real and common when restricting over a long period of time. Doing a breath metabolism test at a sports clinic opened my eyes to how I’d slowed my metabolism to a crawl after years of under-eating and slowly after 2 years of slowly increasing calories and increasing weight training it’s now above average. Managed to add 560 calories to my resting metabolism which makes maintaining my weight a LOT easier.

Aggravating_Seat5507

New

OP could also be like 4'2" or something

Daztur

50lbs lost

Yes and the hoofbeats could be zebras.

90% chance she's just fucking up the calorie counting. Humans are utter shit at calorie counting.

Aggravating_Seat5507

New

I agree. What I thought was a single serving of pasta was apparently 4 lol

Sluggymummy

28F/5'3"|SW/CW:142|GW:120

Maybe OP means body composition? If they're not eating enough protein at 1300kcal, I can see how they might not be gaining the muscle they want - and so still have the overweight look.

asawmark

maintenance, weigh 58-59 kilos.

I believe in calories in and out. However, if you starve yourself you will eventually end up eating more subconsciously so to set up to eat the right amount at the beginning is key. Good luck!

fuckthemodlice

30lbs lost

Yes this is so true. You can “eat 1300 calories” for years - what that means is usually you casually track 4-5 days a week and don’t other days because work/life stuff happens and you don’t for holidays and vacations and sometimes you don’t track a 400 calorie cupcake or bag of chips or whatever. You “feel” like you’re dieting because it’s mentally just as taxing, but you’re not even losing the weight.

Ultimately fitness and wellness is much more important and sustainable than just logging and deficits - I saw that as a long term dieter who recently changed her outlook and is seeing better results than ever.

Epstein_Bros_Bagels

New

I heard that for plateaus, you go back into maintenance phase. Not sure why tho.

cleaningmama

New

At one point in my journey, upping my calories to about 1700 nutritious calories really helped me. My energy levels went up, which helped me stay active and happy. My progress continued off a plateau. I calculated my calories needs based on my weight loss and my caloric intake/output, to figure out what my caloric intake should be.

I've had temporary progress at 1200-1300 as well, but I regained.

I think nutrition is really critical to lasting progress. At very low calories, it's hard to get the nutrients. So you really have to be strict about food quality to not feel terrible.

MIKEEARLEY

New

I struggle with this concept too. I average 1400 kcal a day and my weight loss has been pretty stagnant lately. Eating more calories to lose weight goes against everything I’ve taught myself.

socialister

New

If you eat more calories than your body uses, you will gain weight.

Emiru_ko

New

how much do you actually weigh and what is your goal. do you do cardio or strength training what is your daily energy expenditure. if you spend more than you take in you will loose weight, its just how our bodies work. try eating 1800 calories and do 30 minutes of cardio a day

edpp901

New

Feels so unnatural! Gotta trust the process

ReadyToRage

55lbs lost

I'm not trying to be snarky here but what is this process? Outside of rarer health attributes, if you consume less than what you're burning you will lose weight.

How is upping your calorie intake going to make someone lose weight?

Only-Koala-8182

New

Because women’s bodies will adjust their metabolism based on calories in, so if you’re in a deficit for long enough, your body with slow down your metabolism. So her rare health attribute is simply being a woman

Tank55-2024

New

What's your height/weight?

thestruggleisreal07

SW: 227lb CW:208lb GW:125lb

My nutritionist's advice was actually the same. She told me to eat a little MORE, because I was restricting my calories too much, starting to lose muscle & she said it would soon slow down my metabolism in order to compensate for the lack of nutrition my body had available. She also said to eat more, but focus on more protein, fewer carbs & eat consistently throughout the day to "keep stoking the fire" as it were. But, this was advice specifically for my body/weight/goals.

Psycho_Trash_Panda

New

I had something similar happen. I was eating 1500 calories a day but walking an average if 7 miles a day along with weight training a few times a week, still no weight loss. Went to a nutritionist and she basically said I broke my metabolism by eating too little and exercising too much. After a few months of a 1900-2000 calorie a day diet and the same amount of exercise, I ended up dropping 15 lbs. Its crazy how our bodies work...

ViolinRose

New

I had the same exact thing happen to me! Got too efficient at counting calories over the years and it finally caught up to my metabolism. I could never lose weight the way I wanted to anymore. Even with a relatively active lifestyle and regular cardio. I was usually targeting 1300-1500 calories a day.

Finally got fed up and consulted a trainer and a nutritionist and they were both shocked my calories were so low. They also both agreed that my body basically perpetually thought it was starving so it squirreled away every calorie. They said minimum with almost no activity I should be consuming at least 1700 calories a day if not more (especially when considering any activity.)

Recently I added some calories into my daily intake and basically just tripled my protein, as well as added strength training rather than just cardio. I have noticed an immense difference already in just a month. I have much more energy throughout the day, I’m rarely hungry, and I am starting to feel strong and lean and finally see the weight drop off again. Could not recommend this route more!

edpp901

New

🥹 I love this, so excited to be a month in and feel the same!

roadrunnner0

New

That's great that you found her. 1300 calories sounds like hell, unless you're like 4 foot.

bigmountain-littleme

New

Eh it suck’s but it’s doable. I’m 5’4” and workout and average about 1300-1400 a day.

Bearacolypse

Just for your information PT legally stands for Physical Therapist and is not a designation that personal trainers can use. There are no requirements to be a personal trainer but physical therapy now requires a doctorate and board exam.

LozzieWills

🍰

40lbs lost

Personal trainers are very frequently referred to as PTs.

I don't think anyone is suggesting OP's trainer is a physical therapist.

Bearacolypse

Although it frequently happens it's just the same as MD or DDS. These are legally protected acronyms that have meaning.

Old_Gene_3167

New

Um, may I just say, I'm a Registered Dietitian and I do not give out personal training advice...as a PT should not be giving out nutrition advice. Someone here said, "a lot of trainers lack a solid background in nutrition", which is true. They dabble and have personal experience but their background is (hopefully) anatomical and exercise science, not food science. If you want research-based, educated advice, please seek out an RDN. Sorry, I had to chime in at least on that point!

edpp901

New

I totally hear you, I haven't disclosed everything about her and don't think I've done justice to her by calling her a PT - she is qualified in both nutrition and personal training. I'm not gonna claim she's the best of the best, but I'm satisfied enough in her ability

Again, appreciate that and think it should be said :)

Old_Gene_3167

New

Great! I"m sure she's not telling you anything unethical. And I agree, you probably could benefit from more calories if you're actively working out. There's plenty of opinions here on this page...you can try increasing your calories by 200/day and monitor your weight and see how it goes. Unfortunately, the scale will be your best biofeedback. (Unless you have access to a BIA machine) I'm sure your PT is encouraging protein, so just make sure your macros are in good range. (~40/30/30) Aim for at least 3-5 servings fruits/veg each day and drink your 64oz water daily.

The goal is to get your daily caloric needs up a bit so you're not suppressing your metabolism. Less than ~1200/1300 kcal/day gives you very little wiggle room. Good luck!

edpp901

New

I will definitely up my water & veg/fruit intake! Really appreciate this info and support 🙏

BedFluffy361

New

How I wish i was on good terms with food…

Jennifer_JenLi

New

Can someone help explain how this will work out in the long run? Not questing the idea as I know eating only 1300 calories a day isn’t healthy but I’m a bit confused as to how eating more will eventually lead to more weight loss especially when it’s not happening on a lower intake already? Genuinely just wanting to understand not question the idea

Decent-Loquat1899

-1

New

Congrats on your open mind on your health. But, have you had your hormones tested? I mean all seven of them. This might be your issue and it’s going to only get worse as you age.

West-Helicopter-3333

New

Where would one get their hormones tested ?

roulard

New

See a dietician who will order the appropriate bloodwork for you. If you’re in the US, Parsley health are good as they do telehealth.

bigmountain-littleme

New

My PCP was able to get my thyroid checked out for me pretty easily.

SecretAgent1115

New

I had nearly this exact experience when I started working with a nutritionist—even down to the number of calories you listed. I was a chronic under-eater so we started working on “reverse dieting” to get my metabolism back in shape. It takes time, but starting to work. I completely get your reaction—mine was the same. I just couldn’t imagine eating 1800 calories! I had to track only how much protein I ate and then I wrote down the foods & amounts and she tracked calories. This helped me, as if I tracked I would probably under eat. We realized that when I just hit my protein goals and ate intuitively, I was usually at the target she set. It’s been a journey for sure.