Eat more, or eat less, or exercise less?

k0nfyo0zed

I'm trying to math this out and it's hurting my brain because math, instincts, and reality are not on the same page. Also it's 2AM.

According to my HRM, at the gym doing 60 mins of cardio + warm up/cool down and stretching I burn approx 700 calories. And on the days i go for 2 hours and do strength training, HRM says I burn over 1000. My average heart rate during my workouts is in the 145-155 range. The strength training was added into my routine about a month ago.

My calorie range on here is 1500-2000 calories (to lose 1-2lb per week, if sedentary) - I am 28 and 270 pounds and work from home.

Generally I aim for the middle of the road, the 1800 calories for 1.5 pounds lost per week. I am not someone who has trouble reaching that. I work out more, so I can eat a little bit more (particularly on hot days I like a small bowl of ice cream!).

Most of the time I will eat back some of my calories, but I rarely go over 2200.

In February I lost 6 pounds. In March I've lost 0 pounds.

I have lost some inches, more in February than in March, but I have to confess to slightly fewer workouts in March due to allergies and sinus infections.

Some background: Last year, when I lost 50 pounds in 5 months... I did it simply by reducing my calories, didn't go low carb or paleo or anything fancy, and working out here and there. Nothing has changed medically, and I still eat the same (mostly okay but still some junk) and keep my calories in the range I used last year most of the time - with the occasional over on intense workout days.

My question here is, basically what the title says. Though I guess staying the same is also an option and hoping things catch up eventually.

Additionally, is it normal for it to take about a month or so for a body to adjust to a new routine? I still suffer from sore muscles but I'm not sure that the combination of water retention and muscle built is equal to the fat loss... I could be wrong.

Enough of my rambling, feel free to offer support, advice, insults, complaints, flames or whatnot. I've worked retail. I can handle it.

TrinNZ

Hi there!

I'm a little confused by your post. You say your calorie range is 1500-2000cal...but MFP gives you an exact calorie intake when you set it up. The only range that comes into play is if you add exercise to the mix. Then you can add extra calories to your diet.

The most important thing is your diet. Eating fewer calories is all well and good, but if you are eating unhealthy food it isn't going to fuel your body like eating whole, nutritious foods will. So my first piece of advice would be to clean up your diet. Cut out all sugary drinks, even juice. Better to eat a piece of fruit as then you get the fibre which helps make you feel more satisfied. Try to substitute foods you enjoy (eg ice cream) for healthier options such as Soy ice cream (So Good chocolate Soy ice cream is awesome!) or even a fruit popsicle.

Exercise is of course important for building a strong cardiovascular system as well as strong muscles, but make sure you exercise with correct form and don't over exhert yourself.

If you find it hard to recover after workouts try an epsom salt bath. Also taking ibuprofen has been showen to help with post workout recovery. Or you could try a workout recovery exhalerator...basically a powder you mix into water and drink after your workouts. I found that really helps me.

And stretch! Please make sure you stretch your muscles out before and after your workouts. Sooo important.

Remember that consistency is key and you only get out what you put in. So as Tony Horton says, "Do your Best and Forget the Rest!"

k0nfyo0zed

The range comes from what I think of as a "max" the 2000, to lose 1 pound per week, and the "minimum" of 1500 if I set it to lose 2 pounds per week. In order to keep myself sane and not stress over an exact number, I use the range, and leave it set to "1 pound per week" or 2000 calories.

katydid25

I came across this thread:

http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

Super helpful as far as figuring your numbers!

TrinNZ

Are you filling out your food intake and exercise on MFP? So if you currently have it set at 2000cals to lose 1lbs a week and you are working out (burning 700cals) as you say...and say you didn't eat back those exercise calories you should be losing weight. Are you drinking plenty of water?

I would highly suggest buying a healthy eating cookbook...something like the Detox Diet Cookbook. I found it really helpful to learn how to prepare healthy meals that taste great.

I would suggest setting your calorie intake to 1800cals with a ratio of 45% protein, 35% carb, 20% fat. Do make sure you log what you eat. This is what MFP is all about. On your workout days you can have more calories but make sure you are eating good lean proteins and whole, complex carbs. I can guarantee you that if you clean up your diet you will see results.

Good luck!

k0nfyo0zed

thanks lou ann! i have used that site before

trin - i log everything, or estimate to the best of my ability. we go to a lot of potlucks around here. i mostly eat what i know is good, and limit the rest to a bite or two. church people get offended if you don't try their food! another reason why i use the range, those estimates. if i hit 1500, i feel like that's when a warning sign flashes, and 1800 is the "danger" then 2000 is my top. and yes, i do pull out my phone and enter stuff as i eat it at these pot lucks. it's the only way i can remember.