UG! Under by 308! I have the hardest time eating enough cals

dreamingofsandiego23

UG! Under by 308! I have the hardest time eating enough cals! I almost don't even want to exercise! It always makes me eat more!

Ok... so I have learned that to keep at a 1200 cal intake.. I have to eat more when I exercise. I get it..but it bugs me.. Now.. if I have to eat more when I exercise.. then why do I want to kick my butt and work out like a crazy woman?

I know it has to do with speeding my metabolism.. but can you explain it to me.. shy I need to kick my butt to work out more.. when I have to eat more as well??

Mindful_Trent

Exercise is vital to having a truly healthy body. Some info for you:

Health Benefits of Exercise and Physical Activity:
Reduce the risk of premature death
Reduce the risk of developing and/or dying from heart disease
Reduce high blood pressure or the risk of developing high blood pressure
Reduce high cholesterol or the risk of developing high cholesterol
Reduce the risk of developing colon cancer and breast cancer
Reduce the risk of developing diabetes
Reduce or maintain body weight or body fat
Build and maintain healthy muscles, bones, and joints
Reduce depression and anxiety
Improve psychological well-being
Enhanced work, recreation, and sport performance

http://www2.gsu.edu/~wwwfit/benefits.html (More info at link)

http://www.busywomensfitness.com/exercise-benefits.html

http://online.wsj.com/article/SB10001424052748704350304574638331243027174.html

http://appliedsportpsych.org/resource-center/health-and-fitness/articles/psych-benefits-of-exercise

If you google "Benefits of Exercise" You can find about a million more links that talk about this stuff, if you want more information.

ladyluck5210

bump

o0IrishEyes0o

The way I understand it is that you need to eat the calories to keep yourself 'revved up' to work out. Working out has benefits beyond burning the calories. Your metabolism increases (so you burn more fat when resting), you tone muscle etc.

Think of it this way. If you aren't eating enough calories to support a heavily active lifestyle and you work out at the gym like a mad woman for 2 hours.... and then are so exhausted you come home and take a 4 hour nap... you haven't really helped yourself.

Whereas if you are eating a few more calories in order to support that high activity level, and then you workout for 2 hours, and then you come home and just go about your normal day (cleaning, playing with kids, walking the dog, etc), you're burning more calories than you would have by taking the nap

There is some crazy math involved that works like this:

Assume you burn 2500 calories a day.

Eating 2,000 calories a day, you should lose 1 lb a week
Eating 1,000 calories a day you should lose..... 3lbs, right?
Nope. You'll only lose about 2.
Eating 500 calories a day, you'd think "I'm negative 2,000 calories a day! Thats gonna be 4lbs every week!"
Newp again. You'd lose just about 2.5 lbs.

Long story not really short... you can't sustain high activity with no fuel. Your body is smart and will take care of itself!

dreamingofsandiego23

I get that I need to ..and all the benefits..but really.. how does it work to lose weight? I know that sounds SO DUMB! But if I stay at 1200 cals..and do NO exercise..I still can lose weight... IDK.. doofus here!

guppygirl322

In a nutshell, exercise is good for your heart. Try to get your extra calories in the form of healthy fats like nuts and olive oil.

dreamingofsandiego23

The way I understand it is that you need to eat the calories to keep yourself 'revved up' to work out. Working out has benefits beyond burning the calories. Your metabolism increases (so you burn more fat when resting), you tone muscle etc.

Think of it this way. If you aren't eating enough calories to support a heavily active lifestyle and you work out at the gym like a mad woman for 2 hours.... and then are so exhausted you come home and take a 4 hour nap... you haven't really helped yourself.

Whereas if you are eating a few more calories in order to support that high activity level, and then you workout for 2 hours, and then you come home and just go about your normal day (cleaning, playing with kids, walking the dog, etc), you're burning more calories than you would have by taking the nap

There is some crazy math involved that works like this:

Assume you burn 2500 calories a day.

Eating 2,000 calories a day, you should lose 1 lb a week
Eating 1,000 calories a day you should lose..... 3lbs, right?
Nope. You'll only lose about 2.
Eating 500 calories a day, you'd think "I'm negative 2,000 calories a day! Thats gonna be 4lbs every week!"
Newp again. You'd lose just about 2.5 lbs.

Long story not really short... you can't sustain high activity with no fuel. Your body is smart and will take care of itself!

Great Analogy! Thanks so much..!!

androiddreamer

I've been doing exactly what Myfitnesspal tells me, and it works. At my size (started at 315 lbs, 5'11") I'm supposed to have just over 2,000 calories a day, and workout 90 minutes a week. I've been working out only slightly more than recommended, usually getting about 100-110 minutes, and i've been eating so that I'm at like 1800-1900 calories at the end of the day. Below the limit but not low enough to cause metabolic issues. I have been losing weight! I've been a member for less than 2 months and I've dropped 12 pounds, and I haven't weighed in for a couple weeks, so probably more.

nmescalera

I know what you mean. I never make it to my goal cal intake. It does make it hard when you work your behind off at the gym and then have to eat more. But for me after I have a killer workout im just not hungry to eat all that back! Either that or just to tired to eat all of them! lol

dreamingofsandiego23

That's AWESOME Android!! I don't understand that part where it says to do so much exercise...

Elleinnz

I understand your question is purely about the losing weight issue - but there is so much more to exercise....

There is a book Strong Woman Stay Young by Mirriam Nelson that really gives you the breakdown on why exercise (and especially weight training) is important as we get older....

Here is an article on her website : http://www.strongwomen.com/articles/article_0012selfcare.htm

For me I eat less to lose the weight, but more importantly I exercise to be healthier, and to keep being healthier as I get older...

trac3

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

This article is really helpful understanding metabolism and how smart your body can be!!!

You want to exercise (for all of the above mentioned benefits) to (mainly, for weight and fat loss purposes) to build muscle to burn fat. Plus, even if you get "skinny" dieting with low calories and don't exercise, you won't be toned and fit. Nothing weirder than seeing a skinny fat girl in a bikini!!:huh:

That_Girl

I don't think any of us have/had a hard time eating all of our calories or else we wouldn't be on this site trying to lose weight.

What exactly do you struggle with?

TAWoody

UG! Under by 308! I have the hardest time eating enough cals! I almost don't even want to exercise! It always makes me eat more!

Ok... so I have learned that to keep at a 1200 cal intake.. I have to eat more when I exercise. I get it..but it bugs me.. Now.. if I have to eat more when I exercise.. then why do I want to kick my butt and work out like a crazy woman?

I know it has to do with speeding my metabolism.. but can you explain it to me.. shy I need to kick my butt to work out more.. when I have to eat more as well??

Then don't worry about eating MORE food just eat more calorie DENSE food. Instead of Fat Free everything go ahead and have normal milk, cheese, salad dressings, ect. I just looked at your Diary for today and your breakfast and dinner were extremely low in calories. You should eat more calories for breakfast and a little more for dinner. And I see all the fat free milk, low fat yogurt in there as well.

o0IrishEyes0o

Then don't worry about eating MORE food just eat more calorie DENSE food. Instead of Fat Free everything go ahead and have normal milk, cheese, salad dressings, ect. I just looked at your Diary for today and your breakfast and dinner were extremely low in calories. You should eat more calories for breakfast and a little more for dinner. And I see all the fat free milk, low fat yogurt in there as well.

That's actually really good advice. Not just to add the calories in... but because a lot of times "low fat" or "fat free" means they're sticking other icky chemicals in it to get it to taste better. Cleaning up things like that can really help out. It's pretty challenging to eat 100% clean 100% of the time, but sometimes opting for 'full fat' version (IE: Butter and not margarine) is better for you if you keep it in moderation... which you are obviously doing And it'll boost your numbers a bit!

dreamingofsandiego23

I understand your question is purely about the losing weight issue - but there is so much more to exercise....

There is a book Strong Woman Stay Young by Mirriam Nelson that really gives you the breakdown on why exercise (and especially weight training) is important as we get older....

Here is an article on her website : http://www.strongwomen.com/articles/article_0012selfcare.htm

For me I eat less to lose the weight, but more importantly I exercise to be healthier, and to keep being healthier as I get older...

Awesome Thanks!

dreamingofsandiego23

[/quote]

Then don't worry about eating MORE food just eat more calorie DENSE food. Instead of Fat Free everything go ahead and have normal milk, cheese, salad dressings, ect. I just looked at your Diary for today and your breakfast and dinner were extremely low in calories. You should eat more calories for breakfast and a little more for dinner. And I see all the fat free milk, low fat yogurt in there as well.
[/quote]

Man what a concept! lol I hadn't thought of that obviously! Thanks!

Nique1986

Okay Im tyring to get the understadning of calories burned and consuming them back..okay accoridng to MFP my intake is 1200, I workout 60-70min 3-5 days a week (30-40mins of cardio and 30 min of strength training). After my workout I usually dont like to eat becasue I feel that the workout was pointless if I am going to come home and eat. I usually go before dinnner, and I'm not at my total intake for the day. If I do hit my 1200 intake goal, workout and burn 400-480 cals, I would have to eat to get back to the 1200 consumed calories, and if I workout before diner and burn the same amount I will have to eat more calories to get to my 1200 calories. Well what I wanna know is it good to eat after wokring out or should I wait till after dinner to workout..Help Me Understand Please

ArcAngel47

Dreamingofsandiego23 - Think of it this way. The more you increase your metabolism the more static calories your body will need to sustain it. Other wise it goes into a catabolic state using muscle as fuel and slowing your metabolism.
Counter productive right? Besides the endless list of negatives,when your body enters a catbolic state anything consumed is then stored differently, since your body goes into more of a preservation mode storing more foods as fat to be used later.
If your concern is hitting that caloric intake mark. Try some simples things some of which have been suggested, also maybe a protein shake some where through out the day. It will increase your calories and protein which won't hurt the more lean muscle mass you have

Nique1986 - Eating something after you workout is not only ok, but encouraged, since your using all your bodies energy waiting until morning or hours later can actually have a negative effect. Even if it is something simple as a protein shake or light dinner. If you decide to wait until after dinner to workout give yourself ample time between when you eat and when you exercise

Nique1986

Dreamingofsandiego23 - Think of it this way. The more you increase your metabolism the more static calories your body will need to sustain it. Other wise it goes into a catabolic state using muscle as fuel and slowing your metabolism.
Counter productive right? Besides the endless list of negatives,when your body enters a catbolic state anything consumed is then stored differently, since your body goes into more of a preservation mode storing more foods as fat to be used later.
If your concern is hitting that caloric intake mark. Try some simples things some of which have been suggested, also maybe a protein shake some where through out the day. It will increase your calories and protein which won't hurt the more lean muscle mass you have

Nique1986 - Eating something after you workout is not only ok, but encouraged, since your using all your bodies energy waiting until morning or hours later can actually have a negative effect. Even if it is something simple as a protein shake or light dinner. If you decide to wait until after dinner to workout give yourself ample time between when you eat and when you exercise

Question???
The section under my goals that say Diet Profile, says that 2100 Calories/Day from normal daily activity,what isthat all about? And if i wasnt going to workout would I consume the 1200 or the 2100?? Im a little confused. My deficit is 900 and my daily goal is 1200 which equals the 2100.

Mindful_Trent

Question???
The section under my goals that say Diet Profile, says that 2100 Calories/Day from normal daily activity,what isthat all about? And if i wasnt going to workout would I consume the 1200 or the 2100?? Im a little confused. My deficit is 900 and my daily goal is 1200 which equals the 2100.

This means that MFP estimates you burn 2100 calories/day BEFORE EXERCISE. If you eat 1200, then your deficit will be 900. (2100-1200 = 900). When you exercise, that increases what you burn total for the day (normal + exercise) beyond 2100 and increases your deficit. To keep your deficit at a set goal (which is MFP's approach), you eat back most of your exercise calories.

Nique1986

Question???
The section under my goals that say Diet Profile, says that 2100 Calories/Day from normal daily activity,what isthat all about? And if i wasnt going to workout would I consume the 1200 or the 2100?? Im a little confused. My deficit is 900 and my daily goal is 1200 which equals the 2100.

This means that MFP estimates you burn 2100 calories/day BEFORE EXERCISE. If you eat 1200, then your deficit will be 900. (2100-1200 = 900). When you exercise, that increases what you burn total for the day (normal + exercise) beyond 2100 and increases your deficit. To keep your deficit at a set goal (which is MFP's approach), you eat back most of your exercise calories.

okay so tell me I'm on the right path. Bascially on the days I workout I wilI have to eat more than 1200 calories just so I wont put my body into starvation mode? And on the days I dont I only have to consume 1200?

gtm124

If you are planning your workouts then eat throughout the day accordingly starting with a good breakfast. If you need to catch up at the end of a workout a protein shake mixed with 1% milk and a banana is a good recovery drink and will help use up some of your calories. That way you will not have a large excess of calories left. If my daily goal without exercise is 1460 and I ride my bike for 2 hours and burn another 1000 then I have 2460 calories to consume that day and will still be on goal for losing 2 pounds per week. Will I eat back all 2460? Sometimes not all, but I will attempt to healthily eat nearly all of them back leaving very few remaining. Sounds like a ton of calories, but it keeps my engine burning.
Everyone's body reacts differently so it is hard to set a rule that works for everyone. If I cut back on my calories I stall. I have proven that to myself. I am on goal to lose 10 pounds per month. Good luck in finding out what is right for you.

Mindful_Trent

Question???
The section under my goals that say Diet Profile, says that 2100 Calories/Day from normal daily activity,what isthat all about? And if i wasnt going to workout would I consume the 1200 or the 2100?? Im a little confused. My deficit is 900 and my daily goal is 1200 which equals the 2100.

This means that MFP estimates you burn 2100 calories/day BEFORE EXERCISE. If you eat 1200, then your deficit will be 900. (2100-1200 = 900). When you exercise, that increases what you burn total for the day (normal + exercise) beyond 2100 and increases your deficit. To keep your deficit at a set goal (which is MFP's approach), you eat back most of your exercise calories.

okay so tell me I'm on the right path. Bascially on the days I workout I wilI have to eat more than 1200 calories just so I wont put my body into starvation mode? And on the days I dont I only have to consume 1200?

Starvation mode is an oft-quoted and misunderstood topic. Check this thread out: http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

But the short answer is, yes, you should eat back most of your exercise calories - you need the extra fuel. An occasional low calorie day isn't a big deal, but try not to do it too regularly. I aim to eat back probably 50-75% of my exercise calories. I don't eat back 100% of them because it's easy to underestimate what I'm eating and overestimate what I'm burning. See gapwedge's response, as well...

Nique1986

If you are planning your workouts then eat throughout the day accordingly starting with a good breakfast. If you need to catch up at the end of a workout a protein shake mixed with 1% milk and a banana is a good recovery drink and will help use up some of your calories. That way you will not have a large excess of calories left. If my daily goal without exercise is 1460 and I ride my bike for 2 hours and burn another 1000 then I have 2460 calories to consume that day and will still be on goal for losing 2 pounds per week. Will I eat back all 2460? Sometimes not all, but I will attempt to healthily eat nearly all of them back leaving very few remaining. Sounds like a ton of calories, but it keeps my engine burning.
Everyone's body reacts differently so it is hard to set a rule that works for everyone. If I cut back on my calories I stall. I have proven that to myself. I am on goal to lose 10 pounds per month. Good luck in finding out what is right for you.

I usually workout in the afternoon/evening (between 4-6p.m) , Thursdays I workout after lunch (1pm), so I still have a large number claories to consume. By Lunch I'v only comsumed about 400-500 so that leave the snacks and dinner to fill that hole. Sometimes I feel that eating a meal after working out will make me gain weight rather than lose. Like today, I have input my information and i still have 200+ calories left to consume.

Mindful_Trent

I usually workout in the afternoon/evening (between 4-6p.m) , Thursdays I workout after lunch (1pm), so I still have a large number claories to consume. By Lunch I'v only comsumed about 400-500 so that leave the snacks and dinner to fill that hole. Sometimes I feel that eating a meal after working out will make me gain weight rather than lose. Like today, I have input my information and i still have 200+ calories left to consume.

On the days you know you'll be working out, then make sure you eat a good sized breakfast, lunch and dinner. Don't wait until after you workout to eat the extra calories - it's easier to add a little extra (50-100 calories or so) to each meal/snack than to try to eat all your exercise calories at dinner & evening snack. It does require some commitment and planning (if you plan on working out, then do so!) but it really helps to keep your calorie intake spread throughout the day.

kentlass

i totally feel for you!

i have some days when i burn over 2500cals and there is no way i can healthily eat them back...even on days that i end up eating all day long i rarely eat more than 2500cals

Nique1986

I usually workout in the afternoon/evening (between 4-6p.m) , Thursdays I workout after lunch (1pm), so I still have a large number claories to consume. By Lunch I'v only comsumed about 400-500 so that leave the snacks and dinner to fill that hole. Sometimes I feel that eating a meal after working out will make me gain weight rather than lose. Like today, I have input my information and i still have 200+ calories left to consume.

On the days you know you'll be working out, then make sure you eat a good sized breakfast, lunch and dinner. Don't wait until after you workout to eat the extra calories - it's easier to add a little extra (50-100 calories or so) to each meal/snack than to try to eat all your exercise calories at dinner & evening snack. It does require some commitment and planning (if you plan on working out, then do so!) but it really helps to keep your calorie intake spread throughout the day.

So I should workout dinner??? Or eat a good size breakfast, luch and snack, workout them dinner???

Mindful_Trent

I usually workout in the afternoon/evening (between 4-6p.m) , Thursdays I workout after lunch (1pm), so I still have a large number claories to consume. By Lunch I'v only comsumed about 400-500 so that leave the snacks and dinner to fill that hole. Sometimes I feel that eating a meal after working out will make me gain weight rather than lose. Like today, I have input my information and i still have 200+ calories left to consume.

On the days you know you'll be working out, then make sure you eat a good sized breakfast, lunch and dinner. Don't wait until after you workout to eat the extra calories - it's easier to add a little extra (50-100 calories or so) to each meal/snack than to try to eat all your exercise calories at dinner & evening snack. It does require some commitment and planning (if you plan on working out, then do so!) but it really helps to keep your calorie intake spread throughout the day.

So I should workout dinner??? Or eat a good size breakfast, luch and snack, workout them dinner???

I'm saying that regardless of when you workout, I'm suggesting you spread your calories throughout the day. If you know you'll be working out later that day, then make sure you eat a larger breakfast/lunch/snacks so that you don't have to try and eat all your extra calories at the end of the day. It's just a suggestion. Some people don't mind eating a ton of calories at the end of the day, but other people find it works much better if they spread their calories out.

Example: if you have 1200 calorie normally and normally burn about 300 exercising, that's 1500 to eat. Instead of having a small breakfast and lunch that's 500 calories total and having 1000 left to eat for dinner/ evening snacks, then try to eat a 400 cal breakfast, 400 calories lunch, maybe a 100 calorie snack - this adds up to 900 calories, leaving you only 600 to eat for dinner & evening snack. Much more reasonable.

Nique1986

I usually workout in the afternoon/evening (between 4-6p.m) , Thursdays I workout after lunch (1pm), so I still have a large number claories to consume. By Lunch I'v only comsumed about 400-500 so that leave the snacks and dinner to fill that hole. Sometimes I feel that eating a meal after working out will make me gain weight rather than lose. Like today, I have input my information and i still have 200+ calories left to consume.

On the days you know you'll be working out, then make sure you eat a good sized breakfast, lunch and dinner. Don't wait until after you workout to eat the extra calories - it's easier to add a little extra (50-100 calories or so) to each meal/snack than to try to eat all your exercise calories at dinner & evening snack. It does require some commitment and planning (if you plan on working out, then do so!) but it really helps to keep your calorie intake spread throughout the day.

So I should workout dinner??? Or eat a good size breakfast, luch and snack, workout them dinner???

I'm saying that regardless of when you workout, I'm suggesting you spread your calories throughout the day. If you know you'll be working out later that day, then make sure you eat a larger breakfast/lunch/snacks so that you don't have to try and eat all your extra calories at the end of the day. It's just a suggestion. Some people don't mind eating a ton of calories at the end of the day, but other people find it works much better if they spread their calories out.

Example: if you have 1200 calorie normally and normally burn about 300 exercising, that's 1500 to eat. Instead of having a small breakfast and lunch that's 500 calories total and having 1000 left to eat for dinner/ evening snacks, then try to eat a 400 cal breakfast, 400 calories lunch, maybe a 100 calorie snack - this adds up to 900 calories, leaving you only 600 to eat for dinner & evening snack. Much more reasonable.

Got It....Thanks

LilRedRooster

Honestly, you can lose weight by cutting calories, but the problem is your body will adjust to that, and plateau at some point, because your metabolism will adjust to it.

The deal is, metabolism is basically the rate at which your body burns calories at a resting rate. You can increase that amount by exercising, because if you work out the muscles, they will naturally tone up and require more calories, even when you're not doing anything at all. It's not just you physically working out that burns calories, it's also toned muscles just using energy at a resting rate. Regular exercise builds those muscles so that not only are you burning calories while you're working out, you're also burning extra when you're not, because you've built up those muscles to need more energy to maintain themselves at a resting rate.

Did that make sense? So exercise isn't just to burn calories NOW, it's also to burn calories LATER, through increased muscle tension.

So yes, you'll lose weight by eating less, but you won't be able to keep that up past a certain point. You need muscle tension to continually keep your metabolism revved.