I can't exercise and eat less - which to choose?

[tulips27]

I'm eating about 1000 calories per day atm, not counting strictly but it's about that, sometimes a bit less. My local pool is closed so I'm running atm which is that bit more strenuous (considering the way I swim). The problem is I keep on finding I have to pause, but not because I'm out of breath but just there's no energy, nothing "in the tank". I'm pretty sure it's because of my diet. So now I don't know what to do, stop running and continue with the same diet, or eat more and possibly sabotage losing weight? It's easy enough for me to just stop running but I'm reasonably fit at the morning and I would miss it, on the other hand I need to slim down before summer and I know I can lose what I need by just eating 800-1000 calories a day. And if I run e.g. 5K that will not burn off the extra food that's needed for fuel.

Does anyone have any advice? I don't know how to balance the two aspects.

That’s an incredibly low intake if you are also exercising.

It’s a decent net figure (intake minus exercise calories).

Generally weight loss is mostly diet.. but that is extremely low. No wonder you can’t function. Have you fed your details into one of the calculators that figures out what you need to maintain your weight? Then you can just reduce your intake slightly from there. It might be you have to loose slower than you want to.

I'm not a fitness or diet expert, but I sure could t exercise on 1000kcal a day.

Are you ok? Do you actually need to lose weight? Personally, I would prioritise health and strength and happiness and increase kcal quite significantly, whilst continuing an exercise that you enjoy.

reasonably fit at the moment*

I WFH and don't have children so apart from exercise I'm sedentary, that's how I can get away with not eating much.

*couldn't

How long have you been restricting to 1000 calories? I think the Fast 800 says maximum of 12 weeks and that sounds like a long time to me! How much do you want to lose and by when? I’d relax my calorie restriction to get energy to run if running is important to you e.g. extra banana or whatever you need. Experiment a bit.

I just think if I eat more I won't lose the weight, though.

Personally I would eat more and exercise, the weight loss may be slower but it is a considerably healthier way to lose weight, and much better for bone health etc.
it's very unlikely you are getting enough protein for muscle repair (so you'll be losing both fat and muscle, not just fat) or enough carbohydrate for energy (especially when running). Adding a bowl of oatmeal with peanut butter and banana, or a bowl of beef and vegetable stew, isn't going to derail your weight loss efforts, but will give your body more nourishment and the energy you need to exercise.

Does it make you feel a bit miserable eating so little? If so this may be a sign your body is not getting the micronutrients and/or macronutrients you need not just for body health, but for brain health too. Maybe just try and add something on the days you exercise? An apple before, and a bowl of Greek yoghurt afterwards, or a pre workout drink and post workout protein shake. I would definitely have a look at logging your food and find out where you may have dietary deficiencies and get on some supplements as well. Vitamin D3 is good for everyone in UK anyway especially in the colder months, but I think it would impossible to meet all your Daily vitamin and mineral requirements on a diet that calorie restricted.

Start tracking your calories on an app like MyFitnessPal. You should be on at least 1200 calories on a diet & this might be higher depending on your height. Anything you do in exercise can be eaten back in calories if you want, so also track exercise on your app.
1000 calories is too low & not sustainable long term.

Thanks everyone, so good advice to think about. Seems like most people are leaning towards "eat more and still exercise but lose more slowly".

I lost 3 lbs this week. I've eaten chocolate, white pasta, white bread, cream cheese, hard cheeses, bacon, butter, peanut butter etc. even some sweets one day! I've also eaten a lot of fruit, veg, nuts, and healthy protein sources, I follow the 80:20 rule. I worked out how many calories I need to maintain, and deducted 200 calories a day, and started losing. You can lose weight and eat quite a lot, even some things which are not meant to be diet worthy like chocolate and cheese.

1000 calories?!

I run and I'm also losing weight currently (0.5 kg every 2 weeks or so). I'm only aiming for a 200 calorie deficit a day though including exercise. I eat about 1500 calories give or take depending on what I'm doing that day. I often eat more on rest days as my body is recovering.

I couldn't function on 1000 let alone exercise.

I think you need to start at first principles, which is knowing how many calories you need to maintain your current weight, then as PP say, deduct 200-300 and go from there. You sound like it’s a bit of a suck it and see approach at the moment so you’re potentially eating much less than you need to if you’re not really tracking it.

800 calories is a tiny amount....no wonder you're struggling when you exercise. You need to eat more.

I’d increase with more calories (in nutritious foods), and exercise. Much better for your overall health, build muscle, better mental health

Thanks, I looked at the calorie counter apps but I'm not keen because they might take a lot of your data.

I just look up what I've eaten by going to websites but it's slow.

Nutracheck is amazing and safe to use I stick to 1400 per day and work out 3 times a week I lose around 2 to 3 lbs a week I track absolutely everything I eat and drink

That’s too low cals, you are risking damage to your body.

if you have the time and inclination add some weights into your weekly routine 2-3 times a week. This will help you burn more calories. You could do in in addition to the running.

id look at 1500 cals minimum or you can use a bmr calculator where you put in height, weight, age etc.

I think losing weight is mostly diet
www.theguardian.com/lifeandstyle/2010/sep/19/exercise-dieting-public-health

but you will still want to exercise for your overall health, fitness and mental wellbeing.

If you go so low cal that you waste away your muscles then your metabolic rate will drop as muscles use more energy. Better to keep your calories more reasonable and maintain your muscle mass.

OP, do you actually need to lose weight for health reasons or is this more about getting to a size/shape you prefer?
If it’s about being slim, definitely go down the eat more and exercise more route. Maybe try some different kinds of exercise that are good as building muscle - swimming is good for that, but so are things like yoga, pilates and then adding weights/resistance training. You may not actually lose weight or less than you’d imagined but that you might find instead that your body composition and shape alters to something you are happier with.
if it’s critical that you lose weight for health reasons, then keeping calories low may be very important.
1000kcal sounds like far too few to me. 1800-2000 is normal average maintenance for adult women, 1500-1700 typically recommended for weight loss. I do know that it depends on your current age, weight and activity level, but how did you come to decide that you need to be on 1000? What happens if you up it to 1300-1500?

I’m on 1,300 calories a day with minimum sugar and increased protein. That’s a 400 calorie deficit. I do 40 mins on cross trainer 5 days a week and medium weights, so burn 400 a day. I don’t use those burnt calories towards my intake, but they are there if I go over 1,300. I find I can exercise easily.. I eat a protein breakfast at 10am so eggs or bacon or meat free sausage wrap, protein after exercise at lunchtime (12-1pm) with ryvita and crudities And then evening meal of protein and vegetables. I do have a piece of fruit a day and a little peanut butter as a treat. I think increasing my protein has really helped with energy to exercise. I have lost just over half a stone in 4 weeks and I usually lose weight shower than that.

so maybe rethink your diet to incorporate more protein and increasing calories by 200 say, and timing your exercise when your feeling energetic and have eaten

@LittleLegoWoman OP, do you actually need to lose weight for health reasons or is this more about getting to a size/shape you prefer?

Basically the latter, I'd like to look slimmer mainly.

Re: daily intake, 1800-2000 would be wayyyy too much for me. 1200-1500 is maintenance for me and I have to go below that to lose. As I said, I'm almost totally sedentary apart from daily exercise.

It looks like the verdict is to exercise, eat more and do weights. I did almost buy some dumbbells the other day but I couldn't lift them off the shelf 😆

Is there a programme I should follow for lifting weights or you just stand there and do it?

100%

If you want to create sustainable change then you need to be fueling your body for the exercise that you are doing. This doesn't mean you should eat a load of donuts and then go out for a run, but neither does it mean that you can reasonably expect to perform well if you are in a dramatic calorie deficit. My TDEE (Total Daily Energy Expenditure, i.e. the calories I would burn if I spent all day motionless in bed) is around 1400 calories so if I ate 1000 per day I doubt I would have much energy for exercise either.

I would strongly recommend consulting both a dietician and a fitness professional to help you come up with a sustainable plan.

“…not counting strictly..” might be the problem. A few extra calories here and there add up, and you may be taking in quite a few more than your estimate over a whole day.

Weigh portions, ingredients and items, and measure every item out precisely
Record each thing with its calorie count, including, for example, oil used for frying. You can do this as a note to yourself or using a meal calorie counting app, eg NHS weight loss programme app.
(see example pictured - my supper last night, Kedgeree - lower number is carb count)
Add up the detailed list at the end of each day.

Just as I pressed send I realised I mixed up my acronyms. I am referring to BMR (basal metabolic rate) in my post, not TDEE.