Week Five Results: The Starvation Scare

Since I began my quest five weeks ago, I have used the tools at myfitnesspal.com to help me track my calorie intake and my exercise. After eating three meals per day, along with a couple of snacks, my average intake is around 800 calories per day. My body burns about 1450 calories per day now (before exercise); a 3500 calorie deficit is needed to lose one pound of weight. OK, now let’s do the math:

Weekly calorie needs (1450 X 7) = 10,150
Weekly calorie intake (800 x 7) = 5600
Calories burned during exercise (350 X 7) = 2450
Weekly calorie deficit = 7000

A 7000 weekly calorie deficit means I’m on track to lose approximately two pounds per week. Sounds reasonable, right? Well, not according to myfitnesspal’s calculations. After entering my food consumption at the end of the day, I get a not-so-subtle warning that I’m eating too few calories per day and am in danger of going into “starvation mode,” which is essentially a drastic decrease in the body’s metabolic rate in response to prolonged calorie reduction. This results in a significant slow down or cessation in weight loss. Since I have been steadily losing three pounds per week, I really didn’t pay much attention to this caution.

Until this week.

When I stepped on the scales on Wednesday, I was horrified to learn I had lost only one pound. One single, solitary pound...IN A WHOLE WEEK! The dieting euphoria I had been living in for the past month suddenly vanished, and I had agonizing visions of being stuck in fat mode for forever. I just knew my body had shifted into the dreaded “starvation mode” and I would never lose another pound. Ever. No matter how little I ate or how much I exercised. The sudden funk was almost palpable.

OK, so maybe it was time to read up on this so-called starvation mode phenomenon.

After more internet surfing (who knew this skill would be so handy on a diet?) I found nearly as many articles on starvation mode as I did on the fat/muscle burning issue. Swell. It’s no wonder obesity runs rampant in our country, what with the preponderance of fast food in our diets and the scientific know-how required to understand and put together a decent weight loss program. What I did learn was that, while there really is such a thing as starvation mode, most studies found it happens when calories are reduced to less than half of what the body requires. And it’s only after the body is in starvation mode for an extended period that there is a significant decrease in metabolic rate.

Whew! I feel a little better after that! If you want to read more on the subject, CLICK HERE for Google’s list of articles. And I know I shouldn’t panic over this week’s results. I’m still above my goal of losing two pounds per week. I just have to keep on track and see what next week brings.

Lastly, I did realize one other important thing this week: the more weight I lose, the more adjustments I need to make to my calorie intake and exercise regimen. The less you weigh, the fewer calories your body needs. So I’m going to have to either eat less or exercise more – or both. Booyah. I sure hope that dieting euphoria comes back real soon.

This week’s funny is actually a true story. Years ago, I had a neighbor with a big mouth and an even bigger belly. Harsh, I know, but nonetheless true. I was pretty good sized myself at the time, but he actually had the gall to say I was fat. Which really pissed me off. What do you say to something like that, right? Here’s what I told him: “Yeah, I may be fat, but you’re just damned ugly. And I can diet.” That was the last comment he made about my weight...to my face, anyway.