For those confused or questioning "Eating your exercise calo

banks1850

I'll try to answer these both of these two as best I can (remember, not a doctor )

car, the initial jump (in my mind) couldn't have been real weight, it could however have been something with the scale, maybe it was just off, or maybe your foot was resting in a weird position, displacing some weight the day before, or maybe the scale foot was uneven.... regardless, in your situation, you should expect to lose less then a pound a month on average. That's pretty much par for the course. The other thing to keep in mind is, and I'm not sure how you came to the goal you have, but maybe your body doesn't want to lose 13 more pounds. That would be a question that a nutritionist that has done tests on you could answer, I really can't without knowing a LOT more, and even then, I'm not a nutritionist (yet!) and wouldn't want to speculate without a lot more info.

Lady,
My only real advice for you is this, you just can't leave that many calories on the table for more then a day or two a month and expect the goals to be true. If you find this happening, you need to sit down and start planning out your meals ahead of time. It's work, but it's something many of us (myself included) have done for a long time. It took me 6 months to know the calories in food well enough to do it from memory. Now, I can know if I'm going to reach my goals by lunch, and if I don't think I'm gonna, I start adjusting at that point. But until you are confident in your ability to truely judge your food numbers, you should follow a pre-written up plan. Personally, I plany my food on Sundays, and bag out 7 days worth of snacks and parts of my lunch. Each meal for me is between 250 calories (snacks) and 450 calories (breakfast and lunch) or about 350 cals for dinner. Dinner should be your light meal FYI, because after dinner, most people's metabolism starts to slow in preparation for sleep.

So for instance my day is breakfast (about 7:00), snack at about 9am snack at about 11:am Gym from 11:45 to about 12:30, Lunch about 12:45, snack at about 2:30 pm snack at about 4:30 dinner at about 6 to 6:30 then a snack at about 7:30 to 8:00.
this gives me about 2300 to 2700 cals calories or so. My maintenance cals are 2400, and I usually burn between 350 and 500 cals a day. Which brings me to a deficit of between 200 and 400 calories a day. Which is right where I want it.

Just make sure you guys build in a fudge factor, mine is about 100 calories. If you don't you can drive yourself crazy trying to get every last calorie accounted for. That's not what this is about, it's about staying in a range that allows the body to work for you instead of against you.

Hope this helps you guys.

ladyhawk

Thank you banks. I've been looking for this thread to see what anyone's response would be. You're right - planning ahead is the safest way. Keep up the good advice people like me need it.

carvan

Thank you banks. I've been looking for this thread to see what anyone's response would be. You're right - planning ahead is the safest way. Keep up the good advice people like me need it.

Ditto

rosiesantos7

bump bump

cmriverside

(μg/d) Ok, Steve. WTH does that mean? It is a recommended amount (quantity) of nutrients in the FDA Dietary Guidelines. Like mcg, or mg.

We need a "Stump Banks" thread. Glad you're still fighting the good fight. Congrats on the Nutritionist decision. Excellent!!! :glasses:

Cheryl

oh I came here to B-U-M-P :flowerforyou:

banks1850

(μg/d) Ok, Steve. WTH does that mean? It is a recommended amount (quantity) of nutrients in the FDA Dietary Guidelines. Like mcg, or mg.

We need a "Stump Banks" thread. Glad you're still fighting the good fight. Congrats on the Nutritionist decision. Excellent!!! :glasses:

Cheryl

oh I came here to B-U-M-P :flowerforyou:

LOL, you can't BEAT me! that weird u looking thingie, my dear, is the letter MU (lower case) from the greek alphabet and is commonly used in chemistry as part of a measurement for small amounts. It (μg) is the symbol for a microgram or 10 (to the)-6 grams. Had to reach back to my Chemical engineering days for that one (and it doesn't hurt that I was in a fraternity in college, and yes, I still remember my greek alphabet!). You'd be better off trying to stump me with A&P questions, cuz I suck at remembering the muscle groups and their functions (agonist, antagonist, medial, lateral, whoosiewhatsis, ugh!):drinker:

mknipp

Banks, this makes more sense than the diet books I've read (most of which agree with you). Thanks for your great explanation. I love MFP
mknipp

cmriverside

Banks, this makes more sense than the diet books I've read (most of which agree with you). Thanks for your great explanation. I love MFP
mknipp

another converted soul! We U too.

Bump :glasses:

banks1850

missed this reply, you're very welcome my dear. Always glad to help.

jules1984

bump!!

megankp

Hi, I am new to this site and need some advice. I stopped smoking in April and just before I stopped, I started doing weight wacthers (on my own, I did not sign up). I thought this would help me maintain my weight when I stopped the ciggy's. Well, when I started WW I was 55.5kg then went all the way up to 58.8kg!! (i think I was eating a little more than normal as I had all 4 wisdoms out and couldn't eat for a while so I was making up for the lack of food LOL. I have since cut down and now I try to carry over some points every week. (I am allowed 18 points per day so try to eat 16 points but sometimes do eat my full 18 though this includes 4 points for tea and coffee)

Anyway, I then bought a treadmill and a rower and this machine you stand on and wrap the belts around you so it vibrates your fatty areas. My excercises are something like this:

General excercises:
Yoga rise and shine and body/leg strecthes - 4 mornings a week/ 15 mins
30 minutes walk around the block during my lunch break at work - 4-5 times a week

Every night when I get home:
Monday, 20 minutes on the treadmill, 10 minutes situps, 15 minutes leg ups and side lifts for my waist, 5 minute cycling in the air (on my back with legs in the air LOL), 5 minutes bum firming excercises, 5 minutes lunges and squats, 5 minutes arm excercises with dumbells and stretches for my waiste.

Tuesday, 10 minutes on the rower, 10 minutes situps, 40 minutes vibrating machine - bum, thighs and tummy.

Wednesday: 20 minutes on the treadmill, 10 minutes situps, 15 minutes leg ups and side lifts for my waist, 5 minute cycling in the air (on my back with legs in the air LOL), 5 minutes bum firming excercises, 5 minutes lunges and squats, 5 minutes arm excercises with dumbells and stretches for my waiste.

Thursday: 10 minutes on the treadmill, 10 minutes situps, 15 minutes leg ups and side lifts for my waist, 5 minute cycling in the air (on my back with legs in the air LOL), 5 minutes bum firming excercises, 5 minutes lunges and squats, 5 minutes arm excercises with dumbells and stretches for my waiste.

Friday: either no excercise or 20 minutes on the treadmill

Saturday: nothing

Sunday: 20 minutes on the treadmill, 10 minutes situps, 15 minutes leg ups and side lifts for my waist, 5 minute cycling in the air (on my back with legs in the air LOL), 5 minutes bum firming excercises, 5 minutes lunges and squats, 5 minutes arm excercises with dumbells and stretches for my waiste.

(maybe some time on the vibrating machine)

The one thing I have noticed is that though my waist and tummy are looking slimmer and my saddle bags have nearly gone, I seem to have started getting fat on my inner thighs. I thought it was muscle but isi s really fatty and they have started rubbing together! I am 26 years old and weigh 55.6kg (back where I started) but I have gone from a size 8 to a size 12!!

Please can someone help!! I think Banks's article is really useful but I was wondering if i start eating more and maintaining my excercise regime, will i get even fatter?! I am really scared coz I think I may be developng an eating disorder. I have started feeling sick when I eat which is crazy coz I LOVE food!! and have never been one for diets or starvation or anything, I am in tears all the time and I start having panic attacks and sweating if I eat a small piece of chocolate or something I know I shouldn't. I thinks this really started when I gave up the *kitten* but I have been really really stressed at work and nearly got myself signed off so I think this is linked...?

cmriverside

Megan,

Here, this will give you more to read while on that treadmill. You gotta eat, girl. Use the system here (once you sort out that 3260 calories question on the other thread!) Though, looking at the exercise you are doing, maybe you should be eating as much as that.....I don't know. There is a lot of knowledge here, but you have to educate yourself and use common sense. Maybe you should see a doctor or a nutritionist because your story doesn't make sense to me.

Weight Watchers is best used if you are going to meetings and are educated in their methods. It works, but you have gotten off track.

http://www.myfitnesspal.com/topics/show/6556-the-answers-to-the-questions?page=1

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing?page=1#posts-19051

http://www.myfitnesspal.com/post/new/9614-newbies-please-read-me

http://www.myfitnesspal.com/topics/show/8977-your-body-s-thoughts-on-calories

http://www.myfitnesspal.com/topics/show/777-why-is-starvation-mode-so-bad

http://www.myfitnesspal.com/topics/show/6832-eating-all-of-your-calories-bmr?page=1#posts-47129



The anxiety could be stress, or it could be lack of food. Please be careful. Your health is the most important thing.


:flowerforyou:

meganlkp

Hi, Thank-you very much for all the information - I will get round to reading all of it eventually!! )
I think you are right about the fact that I have gone off track. Basically, I was following weightwacthers which worked but when I had my wisdoms out I could only eat a can of soup a day for a week so when I could eat - I ate big time - 25 points in stead of my allocated 18.

I got back on track again and felt like I was losing weight and could see I was losing as I started excercising loads and eating much better but I seem to have got bigger on my thighs where everywhere else looks fine. I think perhaps I am doing 2 things wrong - 1) not enough resistance training to work my thighs a bit more and 2) I think I am eating too little which means my body is *(as banks explained) holding onto extra fat (famine mode).

I am just scared that if I stop watching my weight so much - i.e: eating little and often and start eating my full quota of calories that I will pick up weight and be worse off. I will keep excercising though so that's not going to be a problem.

I have had a lot of work stress which has built up over months and overtime (subconciously) I have started to control my weight as apposed to what is stressing me out at work - I can control weight at least where work preassure is beyond my control. Because I focused so much on my weight, I have now become obsessed which is ridiculous and I am so cross with myself. I know I am being silly - I just don;t know how to stop that's all and it upsets me and my hubby that I feel sick looking at food and cry all the time and have such dramatic mood swings.

I appreciate your help and advise though and will take it on board ) I'll have to keep you posted on how I get on with those links:o)

banks1850

I'll email you megan, I don't have time to respond this second (work emergency), but I'll let you know what I think in my email, I also will have some questions for you. We'll get you fixed up right, don't you worry. :happy:

arewethereyet

ohhhhhhhhhhhhh bump

Fitness_Chick

Fitness_Chick

Fitness_Chick

Bumpity Bump time again:drinker:

monica5237

consider your self bum:smooched: ped

laurabelle25

OMG! Finally I figured it out! Thank you so much Banks and to everyone else. I really could not get the eating exercise calories think forever, now it make perfect sense...and to anyone that doesn't really believe:

I was working my rear end off exercising and eating around 1300 cal. per day and DID NOT lose any weight forever...i finally took a 3 week break for vacations and such, now i'm back and can not wait to tell everyone all the weight i am going to lose b/c of this new info.

THANK YOU THANK YOU THANK YOU!

meg0112

umm I'm not confused I've just been here for a while and FOR ME when I don't eat my exercise calories I lose. When I do eat them, I maintain. I'm here to lose so I've stopped even adding my exercise calories so I won't be tempted to eat them. You can throw out all the nutritional advice you want, but until I stop seeing results, I'm doing this my way.

cquick

bless you

cquick

bless you

Fitness_Chick

:drinker:

Juliebean

Bump :drinker:

Fitness_Chick

ce_fit

enlightening !! bump bump :happy:

tall_t

umm I'm not confused I've just been here for a while and FOR ME when I don't eat my exercise calories I lose. When I do eat them, I maintain. I'm here to lose so I've stopped even adding my exercise calories so I won't be tempted to eat them. You can throw out all the nutritional advice you want, but until I stop seeing results, I'm doing this my way.

I actually have seen the same thing.... and I have tried both ways. I lose when I don't eat them, and I maintain when I do...

dreamsize8

I am now totally confused now since i've had the lap band surgery. Alot of times I am not hungry to eat all that. I prob stay around 900 a day. :[ thats prob why I have only lost 6 pounds in almost 2 months.

Fitness_Chick

bumpin for someone just asking about this very thing..