5 Warning Signs Your Calories Are TOO LOW (Avoid My Mistakes)
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- Опубліковано 9 лип 2024
- You learned that reducing your calories was key to losing fat, so you start dropping your calorie intake week after week... but before long, you start getting hungrier and the results start slowing down.
Did you know that dropping your calories too low can stop you from seeing the results you want, and make the process harder than it needs to be?
Is 1500 calories too low for a man? What about 1800?
You'll never lose the weight you want (or be able to keep it off) if you ignore these 5 warning signs your calories are too low.
✍️ Free Weight Loss Calculator (generates a plan) → matteomarra.com/calculator/
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Thank you for watching - I appreciate you being here!
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00:00 The BIG problem
00:47 Weight loss (or not)
02:19 Workout performance
04:26 Sleep disturbances
06:09 Zombie Mode
07:40 The Hunger Game IRL
08:47 How to lose weight without going overboard
Edging. Got it.
Pretty sure this is all you need to know from this video
😂
@@sethorlando 🦍🦍🦍
Nice, thanks. I'm dieting for about 8 months now and I keep my deficit very low because I was afraid to lose all my muscle. Definitlely needed to hear this to keep pushing under 2000 kcal. I'm feeling great and my workouts are good.
Good stuff man! You are exactly the type of person I was hoping to help with this video.
Thanks for watching :)
Great video, clear and straight to the point. Thank you 👏
Thank you for watching!
Another banger, great video man!
Yesss dude - appreciate you watching this one :)
Thanks for being here
really great video. I love the graphics too. I’m surprised you don’t have more subscribers than you do, but I imagine that will change quickly.
Appreciate you, Roy :) Thanks for watching!
Love love love your content!! Thank you!
You're the man, Aziem :) Thanks for watching!
I recommend people read Dr. Philip Goglia's book 'Turn Up the Heat!' It talks about this very thing. Too many people aren't eating enough calories for their bodies to utilize fuel properly. The more you move, the more calories you need. Being in a caloric deficit doesn't mean 'drastically drop your calories'. You will lose a a battle between you and your hormones pretty quickly. Move more, work harder and eat more and you can still be in a caloric deficit without tanking your metabolism by cutting calories. Caloric restriction only works well in the short run.
Definitely feel my energy crashing and sleep getting cut short if I go too low in calories, prefer moving more and slightly more as well 🔥😊💪🚶♂️ Especially if too low in carbs, the stress can go up so patience and calmness goes out the window 🥺
10000% THIS right here
Nice editing, following
Thanks for watching, Norbert! Appreciate you :)
Amazing video!!
I have been dieting down with a pretty big deficit of 700 daily calories. I hit the gym 3x per week whole body pretty hard, I don’t have crazy hunger signals or cravings, I sleep very well, I maintain 10.000+ steps a day, I never snack and track my calories to the gram… I have been doing this for the last 3 months and I lost around 17 pounds but now my weight is just stagnating… what could I do?
Here's what I am hearing - everything is feeling great, but you slowly stopped losing weight after losing 17 pounds. You want to lose more.
If you really have stalled your weight loss for 2 weeks or more and are perfectly accurate with calories... Drop your food intake, increase your step goal, or a combination of the two.
That'll push you to the next level.
Thanks for watching :)
Dude im cutting from 255 now at 207 and kept all my strenght some exercises i got stronger on iam now at around 16% bodyfat sleeping 8-9 hours every night and my diet is on point always even when i cheat i fit it my macros 👌 i went from 4k bulking kcal to now 2500 iam cutting for 3.5 months now slowly reduced my kcal 500 every month or so when my weight stalled
DUDE AMAZING!!!
Stoked to see where you end up. This is fantastic progress :)
How do you know when you should go on a diet break? How long should your diet break be and how do you decide when to get back into a caloric deficit?
This is a whole video topic in itself (should I make it?)
But realistically, when you need a break you can take one. Anywhere from 2 days to 3 months, depending on how bad you need / want it.
Get back to it whenever you're ready :)
@@MatteoMarra3 Would love to see a video about diet breaks as it is not frequently discussed upon!
Great video. Ive been dieting for 2 months. I started carnivore at 2000 calories for 2 weeks. Then started adding vegetables with primarily meat based for 2 weeks at 1500 calories. Then did a 72hr fast. After my fast i went to 500 calories for 2 days now im at 1000 calories a day and feel great while weight training and elliptical training. so far lost 30 pounds in 2 months. Strength went down. Started at 188lbs at 5"7 now 158lbs Want to lose another 10 pounds to see a 6pack. I think the 72hr fast changes your bodys view on food and only requires what it needs. Instead of all the cravings and addicted food habits.
Holy smokes. Congrats and best of luck with this!
Thanks for watching :)
Your prob weak af with no muscle if you eat that low kcal 😂
never had a problem losing weight when i quit eating so much. i do good cutting 1000-1500 calories a day. my test even seems to skyrocket. i also make into 5-6 small meals a day.
Glad you found what works for you!
What's the calorie goal where you feel like you start to run into some of these warning signs?
Feeling this at 1600c at 5”7 145lbs
I’m doing about 1600 cal currently, and it seems doable. Though I’ve been trying to do one complete fasting day a week, and that does knock me out a bit.
It became unmanageable after a month, but that’s probably because I’d been dietting from 185lbs since August. Also dealing with end of the school year stress; shitty sleep. I think 1500-1600 is doable, but maintaining nutrients is difficult then too.
Been sticking with 1500 for a while, very doable. Currently increasing calories/protein for muscle building. Never overdid it with diets, if you're too hungry just eat something. Great vid as always
@@joshr6058 mhmmm what are your activity levels like?
Good video, but I’m going to start a 1600 calorie diet with 150g protein and see how I go🙏. I will track my macros this time, I have lost 20kg before I can do it again.
Ok
hahha I had to. Right on! Keep up the awesome work dude - excited to hear how it goes :)
i eat 1400 calories a day 120g of carbs 170g of protein 30g of fat i wieghht 170 5.11 is this good ? im like around 18 17 percent bf
It's good if it's helping you move toward your goals!!
I agree I’m not eating enough calories or protein! Someday’s I’ll eat my most calories for dinner! I’m trying to to get lean!
Stick with it Geno - keep adjusting until you find what works. Thanks for watching :)
Hey bro
Ive been cutting for a 2 months, i ate only once a day, mostly protein, i ate a little bit of sweets but and i dropped 9kgs now after 2 months ive gained back all that weight cuz im so hungry all rhe time and i eat sweets all the time. Carvings are throught the roof….
I need some help
Hey dude. Why not try eating 2-3 meals a day? Protein + Fruit + Veg + Starches.
We've all regained weight we didn't want to. It's all good - just get back on track :)
@@MatteoMarra3 the problem is that even if I have a great meal I still can eat and Im hungry all the time. My stomach is like a black hole…
@@Edo-fb5qu Oh yeah? Have you tried potatoes + vegetables + lean protein?
@@MatteoMarra3 i did not… i must give it a try, its gettin out of hand
@@Edo-fb5qu This is the cycle.
Get frustrated. Become fed up. Find a solution. Repeat
Hey! I’m a 5’9” guy who has been cutting at 2100 calories for about 3 months now. Dropped from 194->176 and want to get to 165. For most of the cut, my hunger levels have been manageable but now that I’m in the final 10 pound stretch, my hunger levels are through the roof and my energy levels are so low. I lift weights about 6 days a week, walk 10-15,000 steps a day, and aim for 130-140 grams of protein daily. This seems to be the opposite of what you’re supposed to do in a cut, but should I increase my daily intake this deep into my cut? I’m really struggling to stay at 2100 at this point
3 months is about the max length you want to diet for. Eat at your new maintenance for 2-3 months then do another fat loss phase...
First of all - great work so far!
Why would you increase your intake? Just to keep dieting?
If you're losing weight, and you can hang on for 4 more weeks, do it. Otherwise, it might be time to take a short break. Bump food back up to maintenance, freshen up, and hit it again!
I’d suggest eating at maintenance for about a week. Basically re-feed your body to get your energy back then get back into the deficit.
@@KS-vx1oq solid advice here too
it might help keeping the same calories and bumping up the protein too. 140 grams is still pretty good for your weight, but if you put it up to like 180, you'll probably end up eating much more filling meals just to hit that target (more protein, slightly less carbs or fat etc.) Makes the hunger slightly more manageable (slightly the key word haha)
All of these are not symptoms of too few calories, they are all symtoms of chronic carbohydrate adiction and withdrawal. Blood sugar is bouncing all over the place.
Okay, try eating 1000 calories a day of steak and eggs and let me know how you feel!
@@MatteoMarra3 I feel hungry, but I don't get brain fog, angry or sleep deprived. Many people fast for extended periods and do not get these symptoms. Sounds like pre diabetes to me.
Man, your videos are great, expect you to grow your channel. I have been in this doubt for the last two months, since only after 6 months I decided to count my calories. I lost 20kgs already, then I saw that I am eating less carbs than I could. Now I am staring eating more rice and stop being afraid of breads. Lets see how ir goes.
Also... I need to say, your t-shirts are too short, this model doesn't fit, buy a more fit and longer in the arms or bigger hehehe
FANTASTIC! Glad to hear that you're letting go of the fear and starting to find what works.
LMAO are you saying the torso part of my shirt is too short? Or the sleeves? Since I started lifting, regular shirts always seem to be a little tight in chest/shoulders/arms lmao
What about women?
All the same stuff applies :)
Yeah, gonna disagree with you here bob. If you stay consistently at 1500 calories, your metablism will adjust. Cheat days 1 or 2 a week where you hit 2000-2500 calories keeps that from happening. Plus a blowout week every 6 weeks or so. I guess everyone is different, but I held legit 1500 a day for 3 weeks and had better results with the cheats thrown in with everything else roughly the same.
Thanks for watching dude!
Couple questions for you:
1. Do you think 1500 calories is a distinct cutoff point for men? Or might it be a scale depending on the individual?
2. Have you checked out any of the research around diet breaks and cheat days (and their effect on metabolism)?
actually you can look at calorie intake as a weekly equation, not daily for fatloss. Since you are incorporating cheat meals/days/weeks, you are still hitting a weekly average of higher than 1500 calories a day, so your method is pretty similar to this video actually. Slightly different approach, but equally effective. I also prefer to go hard for a few days and then cycle calories on the weekends as my work/lifestyle supports this.
Cheat days are stupid, just put some cheat food in your kcal so iifym, and when youre really lean have reefeed days high carb and maybe a little bit over maintance kcal
@@hanskazan7403 I'm mostly in agreeance with this ^
@@MatteoMarra3 To the first, I think it is a floor, but roughly 10x bodyweight I think is a decent min for men or women. As for the second, just the summaries up front. I have tried it both ways and had more success with cheats. I am strict on measuring my calories but I eat more in total over the week with cheats and variations and still lose more weight with my exercise staying pretty constant.