Advice Needed !!

tinicak

Hi, this will be my first post on MFP and I really need advice. I like most people have been struggling with my weight since my teenage years, but now that Im getting older and a mother to a very active little boy , I would love to be in better shape.
I recently started buring about 1000 + calories per workout, At first I was burning around 700-800 and decided to up the cardio. For instance today I did 86 min on the elliptical , my heart rate was between 160-166 and the intensity was at level 12 . In 65 min I burned 798 calories according to the machine, and then 21 min i burned 238 calories. I have also up'd my calorie intake but I am not sure if i should be eating all my exercised calories back? Usually when I would start working out I never keep track of food or excercise but now Im trying to track everything that way I am more intuned to what I am doing. Should I up my calorie intake to include calories burned , and should I continue to do the elliptical for that long 4 times a week? Any advice or information would be greatly appreciated .
Im 5'6 247lbs if that helps :-)

WBB55

machines are notorious for overestimating burn.

how many calories do you eat right now? And how old are you?

tinicak

I try to eat at least 1000 calories a day sometimes its less, and im 32

mschicagocubs

Well that might be your problem. You are eating a below healthy amount of calories a day.

laurenthecarts

I don't know a great deal about this as I'm quite new to it, but I did some research a little while ago which suggests you should eat back the calories. It explained it in a similar way to how our bodies can go into 'starvation mode' when we cut back calories, when you exercise and your body burns so much energy which it's not used to doing, it can react in the same way as cutting calories. I found it was suggested to eat back at least half of the calories you've burned to prevent this... Keep in mind that I may have got the wrong gist of it so don't take me as gospel! But I think that's the way to go about it. (some information said to eat all of the calories back, but that just doesn't sit right with me, seems a bit pointless, I'd say half sounded safe)

tinicak

Well that might be your problem. You are eating a below healthy amount of calories a day.

Thank you

jayb0ne

Hi there.

Eat more calories. 1000 isn't nearly enough! Here's my suggested step by step to figure out your needs:

1 - Calculate your BMR here http://www.bmi-calculator.net/bmr-calculator/
2 - Multiply it by your activity multiplier found here http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ (I'd suggest 1.55 at least based on your cardio burn)
3 - Take off 500 (1lb a week loss) to 1000 (2lb a week) calories
4 - Eat that many calories daily. Don't worry about exercise calories, they're included in the calculations you already did.
5 - ???
6 - Profit!

Hope that helps.

Jay

tinicak

I don't know a great deal about this as I'm quite new to it, but I did some research a little while ago which suggests you should eat back the calories. It explained it in a similar way to how our bodies can go into 'starvation mode' when we cut back calories, when you exercise and your body burns so much energy which it's not used to doing, it can react in the same way as cutting calories. I found it was suggested to eat back at least half of the calories you've burned to prevent this... Keep in mind that I may have got the wrong gist of it so don't take me as gospel! But I think that's the way to go about it. (some information said to eat all of the calories back, but that just doesn't sit right with me, seems a bit pointless, I'd say half sounded safe)

Thats exactly where Im lost at , it doesnt sit right with me either to eat all of the calories back, but thank you. I will keep researching, After all its a learning process especially for me.

tinicak

Hi there.

Eat more calories. 1000 isn't nearly enough! Here's my suggested step by step to figure out your needs:

1 - Calculate your BMR here http://www.bmi-calculator.net/bmr-calculator/
2 - Multiply it by your activity multiplier found here http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ (I'd suggest 1.55 at least based on your cardio burn)
3 - Take off 500 (1lb a week loss) to 1000 (2lb a week) calories
4 - Eat that many calories daily. Don't worry about exercise calories, they're included in the calculations you already did.
5 - ???
6 - Profit!

Hope that helps.

Jay

THANK YOU SO MUCH FOR THIS !!!

RainRedfield

1 - Calculate your BMR here http://www.bmi-calculator.net/bmr-calculator/
2 - Multiply it by your activity multiplier found here http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ (I'd suggest 1.55 at least based on your cardio burn)
3 - Take off 500 (1lb a week loss) to 1000 (2lb a week) calories
4 - Eat that many calories daily. Don't worry about exercise calories, they're included in the calculations you already did.
5 - ???
6 - Profit!

Great info ^

youngdreamer

1000 calories a day? Are you weighing your foods?

eganita

1 - Calculate your BMR here http://www.bmi-calculator.net/bmr-calculator/
2 - Multiply it by your activity multiplier found here http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ (I'd suggest 1.55 at least based on your cardio burn)
3 - Take off 500 (1lb a week loss) to 1000 (2lb a week) calories
4 - Eat that many calories daily. Don't worry about exercise calories, they're included in the calculations you already did.
5 - ???
6 - Profit!

Great info ^

Seconded I have recently switched to this method and think it's going really well so far. I have a lot more energy and feel really good.

Good luck to you!

StaciMarie1974

It may seem odd to think you need to eat more to lose weight - but the goal is to fuel your body. You need protein, healthy fats, fruits & veggies and whole grains. If you're too low on calories then its not possible to get enough of what your body needs. On top of that, if you're aggressively working out you need enough to build muscle, provide energy, etc. Its kind of like a car. If you give it gas it will generally get you where you need to go. But in reality you also need to maintain the brakes, do an occasional oil change, change the filters, tires, etc. Giving it the bare minimum to make it start is not enough to keep it healthy in the long run.

Your body is always working, always using energy. Not only when you're doing cardio. The calculators mentioned can help you to see what your body uses per day. Cutting back by 500-1000 calories per day from there creates a moderate - but safe - deficit.

As to your workouts - I'd say to find some way to vary it if possible. Avoid doing one thing and only one thing - so you don't get burnt out. There are many things you can do without spending money - like taking your son to the park and letting him play while you walk laps around the playground.

marsellient

I tried this when someone posted it awhile back: If you'd like more accurate calorie burn numbers than those on the machines, the calculator on shapesense.com (net ones) comes out very close to the number on my HRM.

MVY_

I don't know a great deal about this as I'm quite new to it, but I did some research a little while ago which suggests you should eat back the calories. It explained it in a similar way to how our bodies can go into 'starvation mode' when we cut back calories, when you exercise and your body burns so much energy which it's not used to doing, it can react in the same way as cutting calories. I found it was suggested to eat back at least half of the calories you've burned to prevent this... Keep in mind that I may have got the wrong gist of it so don't take me as gospel! But I think that's the way to go about it. (some information said to eat all of the calories back, but that just doesn't sit right with me, seems a bit pointless, I'd say half sounded safe)

Thats exactly where Im lost at , it doesnt sit right with me either to eat all of the calories back, but thank you. I will keep researching, After all its a learning process especially for me.

I know, it doesn't make sense at all but try it and you'll be amazed with the results if not all the calories, eat back some.

tinicak

Thanks !!! Its a learning process for me and a lot of trial and error, but eventually I will get to my goal !! Thank you for your responses !!

mrsfyredude

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants

rsclause

Yesterday I really wanted to put that final push to hit those last three pounds behind me. My Goal is 2030 per day and my food was 1773. I had 1144 burned in exercise which left me 1401 under for the day. Boy do I regret doing that. I was real sluggish this morning and it was a struggle to get through my workout. I was really hungry all day so I decided to add some snacks in (410 calories in almonds and pretzels). Starting to feel better now. My point is don't starve yourself, if you are consistent in your logging and eat at a deficit the pounds will come off. Also as someone stated do some shopping around (research) for the calorie burn on machines and make an adjustment to correct if they are being to generous on the burn. Good luck!