net calories

ashfuse

So, those of you who workout, where have you found (net calories wise) you find the most success? I am still playing around with my numbers. Heavy workout days I burn anywhere from 800-1500 calories during a workout so some days I get only like 300 net calories. I know this isn't enough to get to where I want to be. What works for you?

thetrishwarp

My net today is 1509 and I'm pleased with that

ashfuse

is that after a workout, though?? On non-workout days I eat between 1300-1450.

Schwiggity

net means after you subtract the exercise calories.

ashfuse

yes, I am aware of what net calories are.

ashfuse

my question is what works for everyone? Not everyone is the same. I keep upping my exercise calories b/c if I don't I won't lose. But, some people find that "sweet spot" in their net calories where they find they lose the most. I am just curious what different people find works. For instance, today my net calorie total was 780. I ate 1720 calories and burned 940. I am still looking for that "sweet spot" in my numbers.

ladyhawk00

Ideally, to keep the built in calorie deficit stable (and therefor weight loss stable) your Net should match or come close to your initial daily goal.

If my initial daily goal is 1600, then I try to get my Net as close to that as possible (within 100 under or over, generally).

For most women, a Net under 1200 will hinder, not help, fat loss.

ashfuse

Thank you!! THAT is what I have been trying to figure out!! But OH BOY, I am having trouble eating what I am already eating...I have no idea how I am going to eat more.

grimnir

Nuts are a totally good thing when you're under and don't want to eat a bunch of food and it's the end of the day. You can get 300+ calories in just a couple ounces of almonds or cashews, like two medium handfuls.

Also, if you need more calories, it's usually easier to pack it on throughout the day. Put some cheese on your salad, stir-fry your vegetables in some olive oil instead of having them steamed, put some peanut butter on that rice cake, dip your carrot sticks in salad dressing instead of eating them plain. Fat calories are obviously easiest to add, but you'd definitely benefit from a protein shake or an extra big piece of chicken on workout days. Stick a stack of deli turkey on your veggie sandwich. Have spaghetti and meatballs after your workout without guilt, or go out for sushi or something. There's a ton of options for you to get what you need, play around with it. :-)

ashfuse

thank you so much!!! Those are great suggestions!

ladyhawk00

Planning is key. Focus on balanced macros (protein/fat/carbs) in each meal/snack. Start with making sure to eat at least 3 meals a day. Once you've adjusted to that, add in snacks. Then, gradually increase the amount of cals in each meal/snack. Just 50 cals more for each meal/snack adds up. If you know you'll be working out, increase cals throughout the day.

If you're not feeling hungry, a good way to increase cals without much volume is healthy fats from natural oils (olive/canola), nuts and nut butters (almonds, pistachios, walnuts), and avocados. Also, I would stay away from "low cal" or "low fat" options. Partly because you want to increase cals, and partly because those foods are usually processed and not nutrient dense, and the cals or fat they take out is replaced by sugar (real or substitute) and sodium - not a good trade off. A fruit smoothie, protein shake or chocolate milk are good cal boosters, because drinking cals can be easier than eating when you aren't feeling hungry.

Typically, it may be hard for a few days or a week, but your body will adjust to the increased intake and you'll find it isn't an issue for long. Eating more will truly help your metabolism, and your appetite will increase with it.

Also, remember that cutting back on your burns IS an option. If you simply can't eat enough to fuel them, cutting back a little is fine and may actually generate better results. If your deficit is too high, it can lead to loss of muscle, particularly if you're doing a lot of cardio. Strength/resistance training can help maintain muscle mass, so make sure you've got a good weight routine as well (and it doesn't burn as many cals, so you won't have to eat quite as much.)

ashfuse

Yeh I do tae bo about 5 days a week and implement weights and or resistance bands with that. I love to workout so I don't really want to cut back. I already eat really balanced, just not enough. If you take a look at my diary, maybe you can suggest where I can fill in the gaps? Today was one of my "heavier" eating days, too. Before 2 months ago, I would barely eat --worked out like crazy and after a year, barely lost any weight. So, I started Nutrisystem and that was having me eat double what I normally ate. I didn't workout the first 2 weeks of NS and lost 3.5 pounds. After starting my workouts with it, I didn't lose ANYTHING until I upped calories. I am still not losing (not gaining either) so the only thing I can think is to add more calories.

stephinator1986

I second the avocado suggestion! They are delicious, refreshing, and high in calories from good fats... I slice them and sprinkle lime juice on them. Makes a great high quality snack that sits lightly.

ruststar

I fiddled around for a while and found my "sweet spot" seems to be eating an average of 2100 calories per day, exercising 5-6 times per week (2500-3000 cals per week), which gives me an average net of ~1700.

ashfuse

wow..great job! Thanks for responding! Looks like I have more work ahead of me...

ladyhawk00

Yeh I do tae bo about 5 days a week and implement weights and or resistance bands with that. I love to workout so I don't really want to cut back. I already eat really balanced, just not enough. If you take a look at my diary, maybe you can suggest where I can fill in the gaps? Today was one of my "heavier" eating days, too. Before 2 months ago, I would barely eat --worked out like crazy and after a year, barely lost any weight. So, I started Nutrisystem and that was having me eat double what I normally ate. I didn't workout the first 2 weeks of NS and lost 3.5 pounds. After starting my workouts with it, I didn't lose ANYTHING until I upped calories. I am still not losing (not gaining either) so the only thing I can think is to add more calories.

I'll be happy to, but it's only open to friends. You're welcome to add me, or just make it public and I'll see if there's anything I could suggest.

ashfuse

I had sent a request, guess it didn't go through..sent again

ladyhawk00

Ok, looking at the past week, the big hole is definitely fat. It's really not the enemy! lol Obviously, you want to avoid the trans fats and not have too much saturated fat, but you definitely need more of the good fats.

You could add some almonds to your yogurt or granola - 15 almonds is about 170 cals. They are a life-saver for upping cals!

Have a glass of chocolate milk with your after workout snack - 2% is about 260 for 2 cups (w/o the choc)

When you cook meats or have a salad, use olive oil or canola oil - adds some great cals.

And stuff like eggs - unless you just really dislike yolks, eating whole eggs is fine - maybe add one or two to your eggwhites.

Your diary looks great, just need to tweak the amount per meal/snack (another 50-100 cals) and add in the fats.

MaitreyeeMAYHEM

My net is 511. It sometimes gets me worried cause I always think that I'm not eating enough. I don't wanna over eat but I do want to balance myself out.

ashfuse

Lady,
Thanks so much! I will start trying your suggestions tomorrow!!

ashfuse

so you said "Your diary looks great, just need to tweak the amount per meal/snack (another 50-100 cals) and add in the fats" is that 50 cal per meal and snack?

Crystalchaos72

Lady,
Thanks so much! I will start trying your suggestions tomorrow!!

Yay!!! You can do this

ladyhawk00

so you said "Your diary looks great, just need to tweak the amount per meal/snack (another 50-100 cals) and add in the fats" is that 50 cal per meal and snack?

Well, depends on the day, probably 50 per meal and 25 per snack would do well on a day like today where you weren't too far under goal (and that leaves room to up the fats separately).

If your burns are fairly consistent, try to plan out your meals and estimate your burn ahead of time. Then you can say, I need 400 cals for breakfast, 500 for lunch, 500 for dinner, 300 for am snack, 250 for afternoon snack, 400 for afterworkout snack to = 2350 (for example). Then find stuff that will give you that amount. Planning really is the biggest part (and this is coming from a dedicated non-planner). I try to make sure I plan for the day in the morning at the very least, and preferably the night before. It's not a hard rule - if I decide I want something else and it fits into the day, that's fine. But it gives me a general idea of how much I'll need to eat and how to balance it so I don't go over on stuff like sodium, etc.

amsparky

bump

ashfuse

Okay, sounds great! I am so excited and so happy you helped me out! THAAAAAAAAAANK YOUUUUUUUUU!!!!