Eat more! Stay atleast at your basic methabolic rate. This amount of intense cardio and dieting isnt the best combo.
He lisa. As i see you are willing to listen let me put a lil bit of extra information in your topic.
The key to losing weight (prefered fat, not muscle) is to create a negative energy balance. They way we do this is to put les calories into our body than it uses. And this over a certain amount of time because this process aint fast.
How do we know how much we consume? And way more important, how much should we consume?
Our basic metabolic rate is the rate of energy our body uses to function. This number is different for everybody! Its pretty easy to calculate with the right formula (google it). For me it is arround 2200 kcals. So what does this mean? For my body to maintain all normal processes it needs to have 2200kcals of daily energy. Next to our bmr every person also has a number of what we burn on a daily basis. So takin into consideration all our activities and moving arround. This number can also be calculated. Google is our friend again. This is the 'enemy number'. This is the number we have to beat to create a negative energy balance.
What i feel is the best way to lose the most amount of FAT and at the same time dont lose too much muscle is to go 20% to 30% beneath what your body burns in a day. Alot of times you will see the number 500kcals. I rather go with percentages because 500kcal for a big fat man is not the same as 500kcal for a small fat girl. Now we know how much we can eat its time to calculate what we are eating!!!
Negative energy balance.
So now you know why 'we' count the calories. The goal is not to go as low as we can without feeling extremely hungry. The goal is to create a negative energy balance. An other way is to increase the amount our body burns (cardio/getting active). In an ideal situation the whole negative balance would come from cardio and being active. But since this is hard to do its not really realistic.
Eating not enough
A rule thats very important to remember, the body is always smarter! Always! This is the reason crash diets only work for a small amount of time. When not supplied with enough energy the body will find its own sources of energy. It is too bad but the stored bodyfat is the last resort for the body to get its energy from. Over time the body will do two things. The first is getting more effecient. This means shutting down or slowering bodyprocesses. You dont really have to notice and this doesnt have to be that bad on the short. But in the long run it will give problems. And it will be verry hard to recover. Anorexia patients as an example have a very hard time to recover from the problems eating extremely beneath their bmr.
The second thing is the body will extract energy from other sources. Muscles! Having strong muscles is less critical to survive than the body functions. So the body will take energy from the muscles to use in other places.
You will lose more weigt on the looks of it by going really low. But what is this worth when a great part of it is muscle?
I could write so much more but this is it for now. When you got questions ask them!
Yes, the magical 1100-1400 calorie range the app spits out is based on 0-2lbs loss/wk, using your gender, age, height, and weight in a simple BMR calculation. This will give you a decent 'ballpark number' for people with similar numbers in an average population. Everyone's exact BMR is different based on their current muscle mass, genetics, environmental conditions, etc., and even this will vary some day by day. They recommend only 2lbs a week because that is a pretty effective loss rate over time to keeping it off. You'll initially lose faster than that, then it levels off as your metabolism adapts to the change, and you'll need to trick it again by swapping up your Workout and diet routine. There is research out there that suggests to swap it up a little every 4-6wks based on when you feel like you are hitting those plateaus.
Extreme calorie restriction can be counter productive because of the evolutionary 'check and balance' dance our metabolism plays to keep us alive, by working as efficiently as possible in times of famine...( Lol... like we in America have any clue what that is like.) One way to stimulate fat burning is to limit your sugar intake. If your body can't maintain a glucose blood level 40mg/dl from carbs you eat, it will burn fat stores. The best way to limit burning muscle is to workout and just as important is to drink lots of water to dilute ketone metabolites from your system, (which are the byproducts of fat metabolism). High levels will kick in that survival metabolic mode, so just keep it diluted by drinking plenty of water, or other caffeine free beverages.
Glucose homeostasis.. (balanced blood sugar)
Your body does this by monitoring your blood sugar levels with the balance of two hormones: insulin and glucagon. Insulin production tells your metabolism there's a high presence of glucose (sugar) levels in the blood, producing a so called 'fed state' instructing your body to pull the sugar out of the bloodstream and for cellular energy and stores all the immediate excess in your fat cells. Insulin's sort of 'opposite' molecule, glucagon, signals that the body is in it's 'starved state' of having low blood sugar. Increased glucagon levels are much better for weight loss because it will cause your liver & cells to squeeze out little bits of glucose within the fatty acid building blocks that make up fats. This is what we want in order to fit in those size 8 jeans. So with my 1200 calories diet, I am trying to keep it lower than 25g of sugar/carbs, to keep the fat burning cycle revved up, along with working out, and plenty of fluids. (It isn't easy, especially when my daughter fixes a big bowl of popcorn or ice cream right in front of me, but my main carb sources are mixed greens, raw veggies, and a few in my coffeemate creamer, which I'm using as my 'sweet fix' with added splenda. The drawl back is having to up my water intake to offset the diuretic effects of the caffeine, but I try to work it in. Drinking liquids has never been my thing, have a bad habit of sipping on something all day, and sometimes sabotage all my hard work by not keeping those circulating ketone metabolites diluted. )
That's the basics, probably more than you cared to read already. *grin. For further reading, you can look up the metabolic pathways of insulin, 'gluconeogenesis' and the hunger/fullness roles of hormones leptin & gremlin..... Lol.... if you are really, really bored on a Sunday afternoon, anyway... lol)